Ok, everyone wants to have six pack abs, a rippling stomach which they can show off at the beach while sun bathing or playing volleyball. There are dozens of diets and exercise regimes which tout the miracle method to getting lean abdominal muscles, citing limited effort and maximum results in their pitch. The unfortunate reality is that building a taut six pack is not as easy as 5 minutes a day combined with a steady diet of double bacon cheese burgers.
The good news is that there is no real secret to building a strong set of abdominal muscles, the magic is a combination of regular exercise and a healthy diet, which we will discuss here. The added benefit is that there is strong evidence to suggest a correlation between belly fat and heart disease.
There are really two things that need to happen for a person to showcase six pack abs. The first being the need to build up their abdominal muscles, and the second is to reduce the layer of fat covering their abdominal muscles. In order to do this, a person needs to be committed to an exercise and dietary regime which is focused on developing strong abdominal muscles and burning off excess belly fat.
Exercise
Exercise can be broken down into two macro components, (i) the target region, and (ii) the overall body.
First, lets look at abdominal specific exercises which target the region. Here is a list of some of the most popular abdominal exercises used to build a six pack;
The Crunch
The Sit Up
Leg Raises
Hanging Knee Raises
Side Crunch
There are many more abdominal exercises, some quiet effective and others bordering on insanity, but really the point is moot. Building a ripped set of abs does not take hours of crunches, or a complex circuit of exercises, just a consistent sustained effort. The key is to start out easy, with two or three exercises, and do 3 sets of 10 - 20 of each one, depending on how you feel. Do them slow and controlled, not fast or in a jerky motion. As your body begins to adapt, increase the intensity by adding more reps or switching up the routine. Bottom line, remember this takes time and not to kill yourself the first couple of times. Building your six pack is going to take time, but the results will be progressive.
Next, lets talk about the overall physical fitness, and a program which is designed to build the whole body. The fact of the matter is this, despite many infomercial claims, there is no such thing as ’spot reduction’. What do I mean by spot reduction? It means, there is no way to exercise in a manner to lose weight in a isolated, or spot, section of your body. Doing as crunches as your hearts content, it is not going to make any difference if you still have a high body fat %. While everyone knows that aerobic, or cardiovascular exercise is a terrific fat burner, many are surprised to find out that anaerobic exercise is also another good way to lose inches. And the best method yet is a combination of both aerobic and anaerobic.
In order to be successful in your quest to build a six pack, you need to engage in anaerobic exercise at least 3 times a week, for a minimum of 30 minutes. How to Start a Cardio Workout Routine is an excellent resource for those people looking to get their heart in shape and have some fun.
Lifting weights is another must for those who are looking to drop their overall body fat percentage. There are dozens of programs out there designed
The Six Pact Diet
Again, the scope of this type of diet is too wide ranging for this How-to article, but thankfully we do have some more detailed help. How to Cook Healthy Food is an excellent resource for more information. What does need to be discussed is that there are some basic rules that will help almost everyone.
- First, stay away from fast food like burgers and fries. Sure, they may taste good but overall they will pack on the pounds and subvert all the effort that you are making in the gym. Fast food is addictive mostly because it is convenient, which is a real trap. Look for healthy alternatives, such as salads, vegetables, sandwiches, etc.
- Second, drink more water. This one is important because as a general rule we do not drink enough water. Water will satiate your appetite, it will give you energy, it will aid your exercise routine and it will improve your overall health. There is not enough emphasis put on water, it is a magic potion that has been around since the dawn of time, and it is as good today as it was back then.
- Third, eat breakfast! Way too many people skip this important meal and it is a killer to their exercise and dietary goals. The conventional wisdom is that if you reduce the number of calories, you will lose weight. By missing breakfast, many feel they are reducing their total caloric intake and thus aiding their efforts to lose weight. This is flawed thinking, as this is the very time you should be fueling your body with quality nutrients. Missing breakfast reduces your energy, and sets you up for dietary failure later in the day when it comes time for lunch and dinner.
- Fourth, eat more often. Thats right, eat more often. Eat smaller meals more often through out the day, it is a better method for fueling your body and giving you energy. A meal can be as simple as a piece of fruit, or a bowl of yogurt. Keep it simple and convenient and healthy.
- Finally, get some sleep you have earned it. If you are eating properly and exercising, you will need your rest to keep it up. The good thing is that many people feel improved diet and activity allow for more restful sleep.
In the end, there are a number of factors that will play into how quickly you start to reap the benefits of your hard work. Genetics is one factor that you cannot control, some people will adapt fast than others. But if you keep up the effort, and gradually change your diet while increasing your level of activity, you will be on the road to a ripped six pack that you can flaunt at the beach. And while the attention from strangers and your peers will be obvious, the greatest reward of all may go unnoticed for years and that is your heart.
Obesity is a serious problem in many parts of the world, and is a ominous indicator of potential heart disease. Reducing overall body fat can add years, and quality to your life. That six pack of abs you sport on the beach, could also be the ticket to longevity. Just remember the sunscreen at the beach.