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Build abs in 35 days
Sunday, 29 May 2011
How to build six pack core muscles in 35 days.
To get six pack abs you need to do two things: Build muscle and lose fat. Details on ways to accomplish each of these goals follows:
Build muscles. -----------------
A list of the best exercises to do to get a extreme ripped set of six pack abs muscles. These exercise can be hard so if you are still unsure on how to do them you can contact vince del monte [Best online fitness guru, author of 10 fitness programmes] if you sign up to the programme at the bottom of the page.
Do sit ups.
Do leg lifts.
Do Jackknife Sit Ups.
Static Hold and Side Statics.
Train Your Oblique Muscles. It's not as important to work on your oblique muscles at first, but eventually you'll want to start working these too. These are the muscles to either side of your stomach. There are multiple ways to do this and anything that includes twisting your torso against a resistance counts.
Now that you've made up your mind about a washboard mid-section. Find new ways to crunch, bend and twist in your daily life. Some possibilities include: Use a stability ball. Do your crunches on the ball to introduce instability to your workout, which will improve your balance too. There are also lots of core exercises that can be done with a stability ball.You can also use a small bubble used for physical therapy.
Duck and twist during your daily routine. Reach with your left hand to things on your right and vice versa. If you feel like turning around to face something, see if you can do it with keeping your hips in place and twisting at the waist (warning: awkward when talking to other people, use only against inanimate objects).
Incorporate into your regular workout routine. Any higher-impact running works the abs, but intense sprinting derives power specifically from the lower abs.
Do the Scientific Best Abs Exercise. Researchers at the San Diego State University, found that there are certain abs exercises that triggers most muscular activity. The winner was the "bicycle maneuver":
Loose body fat. -------------------
Lift weights. The more muscle your body has, the more calories your body burns, even at rest. Many people are afraid of getting huge due to weight lifting but the fact is you won't! Many huge body-builders out there have been body-building for years to get huge. Since you want your abs to show, you should be eating fewer calories that you burn, and your body can't build a large amount of muscle without excess calories, so you shouldn't have to worry about this potential problem at all. If you just do cardiovascular exercises (running, playing basketball, football, etc.) without lifting weights then you will lose the muscle mass, you will also feel weak and it will take longer to lose that fat.
Keep metabolism steady. Eating one small meal every three hours that you are awake will not speed up your metabolism, rather, it will keep it going. Your metabolism goes and slows with your food intake and eating something small every three hours will keep that metabolism burning calories and will help you loose weight. Every meal should include lean protein, so that your body won't need to break down your muscles for fuel, which would shrink your abs as well as slow down your metabolism.
Eat smaller portions. Cut down on the size of your dinner. If you're hungry, snack on fruits or other healthy, low calorie snacks. Large dinners tend to hurt a fat loss process because most people aren't very active after dinner. This is the basis for advice along the lines of "don't eat anything within N hours before going to bed". The claim that your entire dinner is stored as fat isn't entirely true (the process is more complicated than that) but the fact you don't move after dinner is enough to hurt your cause. You can offset this by eating a larger lunch or snacking healthily before dinner. Fresh fruits or vegetables are excellent choices for curbing appetite not to mention other health benefits. A handful of nuts might do the same. Drink a large glass of water before sitting at the table.
Eat more fiber. Most people don't get enough fiber. The recommended amount is actually not that much if you eat a healthy diet. "Fiber foods" include whole grains, fruits and vegetables, and nuts and seeds. Other options are fiber supplements.
Eat breakfast. Many people skip breakfast because they don't have time for it. Keep this in mind: You don't have time to skip breakfast, it's simply too valuable to skip. The fact that skipping breakfast messes up your concentration and other mental functions is beyond the scope of this article.
The harm of skipping breakfast from a weight loss perspective is it makes you eat a huge lunch since your body hasn't had anything in the past 12 (or more) hours. When you eat a huge lunch you get that after meal drowsiness so now you're both unproductive and inactive.
Cereals don't take much time to prepare and consume, and most of them are very healthy nowadays. If you are extremely pressed for time, consider grabbing a box of breakfast bars or a smoothie and throwing one in your bag when you leave for work or school. Some breakfast bars out there are also excellent sources of fiber.
Drink more water every day. Many places suggest 8 cups (2L) of water a day. It also depends on your weight (1L/20kg would be good, more if it's hot or you're ill). It sounds like an absurd amount of water, but actually, you can drink tea without sugar to make up some of the quota. In fact tea, especially green tea, rev up your "metabolism" (actually cause a temporary increase in calories burned).
For fat loss purposes, it is important to remind yourself that thirst is a much weaker stimulus than hunger. If you consistently feel hungry after meals, don't immediately think that you need to eat more. You may simply be thirsty! Needless to say there are many benefits of water. The human body is anywhere from 55 water depending on body size.
Avoid "white" foods (potatoes, white rice, white flour, refined sugar) - these are all starchy foods which are metabolized readily into fat.
If you already have a low body percentage you can focus more on maintaining your fat whilst you build your muscles. Focus on all the abdominal exercise but still follow the fat loss section and aim to stay healthy.
To learn even more advanced workouts and nutrition information along with secret training tips and advice which professional models, celbs and footballers pay personal trainers hundreds of pounds per month for, just click the links at the bottom of the page to be redirected.