Perseverance is the key to success. This principle applies to every aspect of our life. When it comes to achieving the physique we desire and in particular six packs, determination and patience are the key to your success. Clean-cut, six pack abs are not something that you can’t achieve, though it may look like a tough body goal.
Let us take a look at a few simple ways to get the six packs you want.
Lower Your Body Fat Percentage
One of the first steps to achieving the six packs is to lower your body fat percentage. Body fat percentage is a measurement of the amount of fat stored in your body. Generally, a fatty layer covers the abdominal muscles and in order to get ripped muscles, it is important to get rid of this fat.
Sticking to a clean and healthy diet and incorporating cardio in your workout is important for reducing fat percentage. Body fat percentage can be measured at home or you can ask your gym instructor to measure it for you. But remember, it is just a number on the scale. You can use it as a guide but not as something to define you. If you have been working out regularly, you will see results.
Crunches Are Important, If Done Properly
Crunches, if done properly, can be effective. Cranking up a hundred reps in a day is never going to be effective. Just like any other muscle in the body, our abs need a low-rep count to develop. The rep-count should remain the same, though you can increase resistance to your crunches if it gets too easy for you.
You can add resistance by adding weights or using a cable machine. When doing crunches, do not lift your entire back as it may cause a strain. Do not strain your neck and take it easy for the first few times.
Its Not Just Crunches!
Yes, crunches are important but it is not just crunches that will get you the abs you want. It is important to know that your six-pack is actually a single sheet of muscle, the rectus abdominis. This muscle is supported by external oblique, internal oblique and erector spinae muscles. Together, they support the spine and form your core.
A strong core is the key to performing dynamic movements, preventing back pain and attaining a good posture. The stringer your core is, the easier it will be to develop your abs. Besides the regular crunches, you can do reverse crunches, oblique crunches, plank, side-planks and jackknife to strengthen your core and develop your abs.
Cardio is Important
Cardio is just as important as any other ab-specific exercises that you do. As mentioned earlier, to reveal and chisel your muscles, it is important to get rid of excess body fat. Besides a healthy diet, cardio is the key for excess fat removal. The most interesting thing about a cardio workout is that there are a number of options for you.
From running on a treadmill to using an elliptical, you can have your pick. If you don’t have a gym membership, you can go for a jog or run outside. Not much of a runner? then you can go for a brisk walk. Whatever you choose, your main aim should be a workout of at least 30 minutes to get your heart pumping.
When you are working out, it is important to have a clean and moderate diet to get optimal results. Include lean proteins in your diet, especially at breakfast time. Proteins provide satiety and keep you full for longer. Eggs, beans, lentils, fish and skinless chicken are good protein sources.
Since, one of your objectives is to reduces excess fat, it only makes sense to get rid of trans fats from your diet. Trans fats are found in cakes, biscuits and lead to build-up of visceral fat, which we do not want. Good fats found in avocados, nuts, olives and seeds are beneficial, if taken moderately.
Limit your carbohydrate intake. Get rid of refined carbs from your diet, as they lead to sugar cravings.
Keep Yourself Hydrated
The benefits of drinking water can not be under-estimated. Cut out alcohol and all fizzy drinks from your diet. Alcohol interferes with your fat metabolism and fizzy drinks are just empty calories, derailing your fat loss progress.
Replace these fizzy drinks with water. Green tea is a good substitute, in fact drinking it with a just a squeeze of lemon is great for weight loss. Drinking cold water first thing in the morning boosts metabolism and this is precisely what you need to reveal your chiseled six-packs.
Keep to a regular sleep pattern. According to doctors, people who stick to a regular sleep pattern tend to lose weight more than those who sleep less.
Taking Supplements to Boost Your Efforts
With all your hard work and dietary modifications, it helps a bit if you take a few supplements to boost your efforts.
Testogen is an all-natural supplement that increases testosterone levels. It is important as with increasing age, testosterone levels decline and have a negative impact on your fitness. With this supplement, you can achieve your fitness goals naturally.
The main ingredients are:
- D-Aspartic acid.
- Ginseng extract.
- Vitamin B and D.
- Zinc Gluconate.
Another Supplement to fire up your muscle gain and increase muscle strength is D-Bal. It is a powerful formula, mimicking dianabol, a very strong steroid. Do not let the word ‘steroid’ scare you off, as this is safe and legal to use.
- It enables your muscles to retain nitrogen. Nitrogen is the building block of proteins and the more nitrogen there is, the more the protein production. And we know that it is protein that builds and repairs muscles.
- It increases muscle strength and overall stamina.
- It gives rapid results.
With consistency, you will achieve the results you want, but be patient with yourself. Take it easy and stay healthy!