Why Aren’t There Any Abs!



That might be the first question that you are shouting after doing months and months of crunches and sit ups. Sad to say, when people start their workout routine, they are most likely to train their abs. I can’t argue that having 6 pack abs might be the best thing on a man’s body, but it is one of the hardest to attain. The reason i say this is because the abdominal area is usually where the fat settles. That is why love handles as well as “beer bellies” are so common in men. To attain your six pack abs, a full-body workout routine is recommended. In this post, i will be sharing with you the steps that you can follow to burn that belly fat to get that beautiful lustful six pack abs.

  • Weighing your total body percentage fat

The first step is the most important step if you want to gain your six pack abs because it shows you your current situation and what you need to work towards to gain those abs. to do this, you will need a fat caliper, the science behind fat calipers is by pulling the fat beneath your skin awat from your muscles with the tongs. By measuring serveral positions such as your neck, triceps, your belly. Take a few readings to ensure accuracy and get the average out of the three readings.

 

  • Engage in a total body workout

Rather than going straight for ab exercises, it is more advisable to go for a more balanced workout which involves weight lifting, cardiovascular activities as well as ab exercises. The reason behind this reasoning is because like all other resistance or weight related exercises, they increase the growth of muscles, however, if there is a tight layer of fat hindering the visibility of your abs, you will not be able to see it unless you lose those fats around your abdominal area.

If you are targeting just your abdominal muscles, you need to surround your entire workout around that muscle group, this means engaging that muscle group no matter what the exercise, squeezing your core when you jog, during sit ups while watching the TV. If you are constantly thinking about how you can get those abs and involve your day around them, you will be able to achieve those abs in no time with some good exercise routine and ab exercises.

 

  • Great diet and resting

You are what you eat. This notion is the perfect example especially if you are aiming to get your six pack abs. I must emphasize that your diet during this period is extremely crucial. Because your abdominal area is the first place that your body will deposit it’s fat load, you need to avoid all foods that has a high content of fats, sugar or sodium. These foods will be highly detrimental to your weight gaining efferts and you need to focus on primary eating clean. You also need to be eating adequately in order to gain muscle along that region. For starters, you should consume at least six small sized portion meals. These meals should contain some form of substance which includes protein as well as carbohydrates. These components is essential for recovery as well as building muscle.

 

Those three methods are key if you want to gain those abs in the shortest possible time. However, i must urge you to be patient. getting six packs is no small feat and usually requires a lot of dedication and hard work in order for you to succeed.


 

 

How to get a six pack

Building a solid core

Your core is one of the most important part of the body when it comes to body building because a strong core means that you are able to transfer power from your upper to lower body. As such, Having a stable core is more than just obtaining an impressive six packs.

Having a strong core is essential for body building and weight lifting as it provides a strong base for your upper body workout, especially the workouts which requires over head exercises such as squats or the Olympic lift. In this post, i will be going through the different exercises which you can strengthen your core and build your six packs in no time.

 

Crunches

  • most basic yet effective way to target your upper abs
  • easy to do at the comfort of your home
Steps to do it:
  1. Lie on a exercise mat or a carpet with your knees bend at 90°
  2. place your arms behind your ears
  3. contract your abs  and move upwards towards your knees. Do remember to keep your lower back on the mat to maximize your efforts. Sqeeze your abs at your maximum reach and return to your starting position and repeat.

Reverse Crunches

  • Concentrates on the lower abs by using another angle
  • more advanced and beginners may need  someone to spot your mistakes.
Steps to do it:
  1. Lie on the mat with your hands on the mat and your knees bend at 90° and your feet flat.
  2. Contract your abs and lift your hips up towards the sky
  3. curl your legs towards your face while keeping your knees in the 90° position squeeze, return back to the start position and repeat
In addition to the few basic exercises that you can perform, it is always important to include cardiovascular activities in your exercise regime as well as maintain your nutrition. If you have fats around your abdominal area, even thousands of ab exercise will not get you your six packs. You must first lose the fats surrounding the area before any visible abs can surface. Usually a 1 hour session of jogging or cycling or swimming 3 times a week should be sufficient.
As for your nutrition, do check out our other articles on the different foods that you can consume especially if you want to gain abs quickly or to gain muscle mass in general.
If you would like to know the inside information on how to gain abs in the shortest amount of the time which will include a total guide with nutritional plans as well as exercise plans. Do CLICK HERE
 

Get an explosive eight pack

Ever wanted to know how to eat those eight pack bodies on the beach during the summer? supercharge your sit-up routine for the ultimate eight packs body.

Forget the mundane sit-ups which does not seem to help no matter how much you do in a day. In this exercise, we will be utilizing the following items:

  1. Medicine ball
  2. Movable Bench

 

1st step

Using the movable bench, adjust it so that it will be in a declined position. Position yourself on the bench with the ball on top of you at your chest. Lower your back until your back reachs the declined portion the bench. The purpose of the medicine ball is to increase the amount of resistance which also means that you will be able to build stronger abs in a shorter amount of time. Alternatively, you can use dumbbells if you do not have a medicine ball.

 

2nd step

As the title of the exercise go. The movement is supposed to be explosive. Raise yourself to your sitting position while keeping the balls tight to your chest and subsequently extending it away from you. locking your arms out. This particular movement will work your lower abs during the exercise so that your whole abdominal region is fully utilized during the work out.

 

3rd step

To finish off the exercise, Twist to your right and lift the ball up as quickly as you can and lower the ball at a steady pace at your arm’s maximum extend. Lift the ball back up and continue with the left side and return to your starting position. The twisting and lowering motion helps to tone your entire core. Causing your abs to be more toned and defined.