How do you get a six pack or a really hard flat stomach?
How can i get a six pack/’ really hard flat stomach fairly quickly?
Thanks in advance xx.
Categories: How to Get a Flat Stomach Tags: flat stomach, six pack, thanks in advance
How can i get a six pack/’ really hard flat stomach fairly quickly?
Thanks in advance xx.
Categories: How to Get a Flat Stomach Tags: flat stomach, six pack, thanks in advance
Getting six pack abs is 80% diet and 20% exercise.
Regarding your diet, you need to eat a lot more clean than most people do. That means cutting way back on any food made from white flour, such as white bread, pasta, pizza. Instead get your carbs from wheat flour sources such as whole wheat bread, whole wheat pasta. Do not eat any flour products at all after 4:00 p.m. (a fitness model trick). Carbs after 4:00 p.m. should be vegetables only (broccoli, spinach, brussel sprouts, etc.) Do not eat any food at all after 9:00 p.m.
What you drink is just as important: no soft drinks at all, no fruit juice or energy drinks (too much sugar). Instead, drink water or tea only. Drink at least 8 glasses of water per day, the more water the better.
Also it’s important to eat protein to maintain muscle mass. Eat lots of healthy fish (especially salmon which you can get in a can), lean steak (any of the "round" varieties are lean), plus get a tub of whey protein powder. Try to eat at least 1 gram of protein per pound of body weight per day. For example, if you weigh 110 pounds, eat at least 110g of protein a day.
An excellent forum post that explains how to eat to lose fat is here: http://forums.johnstonefitness.com/showthread.php?t=41991
Regarding exercise, you need to do some weight training. The reason is that having muscle raises your metabolism (muscle costs a lot of energy to maintain) so you naturally burn more fat even when you are doing nothing.
For weight training, join a gym or buy a bench and some dumbells for home. Lift weights for 45 minutes at least three days a week. Do at least 4 sets per muscle group. Do not do isolation exercises – work major muscle groups instead (chest, back, upper legs). In the beginning do a full body workout each session. Don’t worry, you won’t get too huge, instead you will build muscle mass that will not only make you look leaner and stronger but will help you burn more fat 24 hours a day.
Do not do sit-ups, you may injure your neck or your lower back. Plus sit-ups only work one of the five abdominal muscle groups. Three days a week you need to do at least three sets each of abs exercises that hit each of the five abs muscle groups. These groups are the Upper Abs, Lower Abs, Transverse Abs, Lower Back, and Obliques. The Men’s Health book "Amazing ABS: Lose Your Gut, Six Pack Secrets" gives a bunch of exercises you can do at home for each of the five abs muscle groups. You can find that book on Amazon.com or at bookstores I believe. The exercises work for women as well as men.
There are also entire products you can buy that teach how to get six pack abs. Rather than me recommending one in particular, I suggest you look at a six pack abs comparison site like http://www.sixpack-product-reports.com . That way you can decide for youself which six pack abs training manual is best for you (if any of them).
Good luck!
Get a stability ball kit, I got one that also came with a resistance band and 2 full body workouts on DVD. It’s been helping me alot. The stability ball is great because it forces your abs to work overtime just to keep you balanced. It makes ab exercises, like crunches, work better. Just remember to breathe and pull your belly button into your spine while exercising.
ab work along with a low calorie diet.
Six pack abs
http://weightlossweightloss.blogspot.com/2008/10/get-six-pack-abs-in-6-minutes-on-your.html
Ab workout
http://weightlossweightloss.blogspot.com/2008/10/ab-workout.html
http://weightlossweightloss.blogspot.com/2008/10/britney-spears-ab-workout-video.html