When it comes to the most desirable bodies for men 6 pack abdominal tops the list. Yet, often the abdominal muscles cause confusion when it comes to training. So you need to make sure you are doing things right. While seeking for the 6 pack there some common mistakes people make.
There are s few common mistake that make it difficult for people to get 6 pack abs. Three of the most common being:
- Doing too much
This is the most common mistake that people make. In fact, many men think that more is better. So they do hundreds of crunches daily. Besides, they wonder why the packs are not developing properly. The fact is that the way to build all muscles, including 6 pack abdominal is to keep the repetitions per set low. So each set should have about 10 to 12 repetitions. Besides, when you find it too easy you should increase the resistance. Don’t increase the number of repetitions.
- Forgetting the body fat
Often men forget the body fat. Men tend to store their body fat around the gut. So to get that much desired 6 pack you have to lower your body fat. In fact, this means that you have to eat a healthy diet. It is also important to do exercises that help to burn extra body fat.
- Not working all the right muscle groups
The 6 pack is a single sheet of muscle. It is known as the rectus abdominis. Besides, it extends from the rib cage to the pubic bone. This means that any abdominal specific work out will cover the all areas. Moreover, many muscle groups support the rectus abdominis. These include internal obliques, external obliques, and erector spinae. So these muscle groups work together to support and manipulate your spine. In fact, they form your core region. This is the muscular region that connects the lower and upper body. Furthermore, a strong core is essential for performing dynamic movements in sport. It is also important for preventing back pain. Hence, abdominal training will make you stand taller. It will also lead to better performance in all areas of your life.
How To Get 6 Pack Abs Fast
Getting 6 pack abdominal takes time, patience and dedication. In fact, you need to meet 2 goals. First of all, you need to lose body fat. The other goal is to build muscle.
Your 6 pack abdominal will not show if there is a layer of body fat over them. So to get that much desired 6 pack you need to lose body fat. Besides, you need to understand what it means to lose weight. To begin with, to burn body fat you have to use up calories. Moreover, there are 3 500 calories in a pound of body fat. So you need to burn more than 3 500 calories above your calorie intake to lose 1 pound. It may sound simple, yet it can be hard. In fact, many people fail to achieve their fat loss goals. So make sure you start with realistic expectations.
- Do Cardio workouts
To lose that extra body fat you need to do cardio workouts. Cardio workouts are effective for burning body fat. This is because they increase your heart rate for a specific time. This increases the flow of blood in the body. As a result, more sugar and oxygen are transported to the cells and burned for energy. For better results, try interval training. This form of training involves short burst of vigorous activity. This is then followed by longer duration of low activity. Studies show that interval training is effective in burning body fat. In fact, it is more effective than a level intensity exercise done for a longer duration.
- Weight training
Weight training helps you to build muscles. Moreover, the more muscles your body has ,the more calories your body will burn even at rest. Besides, weight training also helps to limit the amount of muscle mass you lose because of reducing your calorie intake. In fact, without weight training you may lose your muscle mass including the muscle in your abdominal.
- Make breakfast your main meal of the day
Many people don’t take breakfast because they feel they don’t have time to do so. Yet, there is danger in skipping breakfast. Moreover, the harm is 2 fold. First of all, skipping breakfast causes you to feel hungrier later in the day. Another thing is that by skipping breakfast you fail to jump start your metabolism. So eating a healthy breakfast will make you feel full for longer. This will also prevent you from eating more later on in the day. Besides, it will increase your metabolism for the rest of the day.
- Eat smaller meals at night
Our bodies need more energy during the day. That is why it is important to make breakfast the main meal of the day. So the meals we eat later on in the day tend to be stored as fat. These meals also tend to be high calorie snacks. Hence, to lose weight, eat a larger lunch and a smaller dinner. In fact, fruits and vegetables are excellent choices. They will offer health benefits and curb your appetite. Also, drink water, coffee or tea before eating. This will make you feel full and you will eat less.
- Eat whole grain foods
Include more whole grain foods in your diet. In fact, studies show that people who eat more whole grains lose belly fat faster. Besides, a diet rich in whole grains improves the glucose and insulin response in your body. So this boosts the burning of body fat.
- Avoid foods that slow your metabolism
There are some foods that slow your metabolism and make it difficult to lose weight. So avoid these kinds of foods. These include High fat foods like fried foods and fast foods. Foods high in sugar also slow your metabolism. Also, refined carbohydrates like white rice, pasta and white bread will slow down your metabolism.
- Drink enough water daily
Water is essential to our bodies. So staying well hydrated is important. It improves your metabolism and body fat burning. It also helps remove waste and toxins from the body. In fact, women should drink about 2 liters of water per day, while men should drink about 2.7 liters per day. Yet, drinking too much water can also be dangerous. This is because it can dilute essential minerals and salts. So take healthy beverages, juices and fruits to help you meet your daily water needs.
- Manage stress and get enough sleep
Getting enough sleep helps you lose weight. In fact, people who get enough sleep weigh less than those who don’t. So sleeping for less than 7 hours per night can lead to weight gain. In fact, an adult should get 7 to 8 hours sleep per night. Managing stress is also important for achieving weight loss goals. Besides, people who sleep for less the 6 hours or more the 8 hours have high stress levels. High levels of stress make it difficult to lose body fat.
Building Abdominal Muscles
To get the 6 pack abdominal you need to have well toned muscles. There are many exercises that can help you achieve your muscle goals. These include:
Crunches are good for building a 6 pack. With your back on the floor, keep your arms in front of your chest or lightly touching your temples. Don’t keep your hands behind your head. Then bend your knees. Using only your abdominal muscles lift your shoulders towards your knees. Remember that the most important part of this exercise is the initial flexing of your abdominal as you lift your upper torso off the floor. Also, once you begin lifting off the floor, exhale through the mouth.
Moreover, pause a little at the top of the crunch and exhale the last bit of air. Exhale while flexing your abdominal. Then lower down in a slow and controlled manner. Also, inhale through your nose. Stop inhaling once you shoulder touches the ground. Furthermore, don’t let your head touch the ground.
- Dragon flags
These are known as reverse crunches. With your back on a bench, place your hands behind and hold onto the edge of the bench. Balancing your shoulders, tighten your abdominal and raise your legs and lower back off the bench. Moreover, bring it to a 45 degree angle without letting your butt touch the surface. Also, remember not to bend your hips when raising or returning to starting position.
- Sit ups
Sit ups are an important work out for 6 pack abdominal. First of all, lie with your back on the floor. Then keep your feet on the floor, hands crossed on your chest and knees up. Also, wedge your feet underneath something heavy or have someone to hold them down. While keeping your back straight, lift your lower back off the floor together with your shoulder blades. Sit up all the way up and lower yourself down, and repeat. Besides, as this becomes easy, start adding challenges. Use an incline bench and do weighted sit ups. As these become easier, hold heavier weights.
- Jackknife sit ups
With your back on the floor, raise your knees and shoulders at the same time. Let your knees and shoulders meet at an imaginary line extending from your pelvis. Moreover, you should be able to kiss your knees. Also, if you are new to it, keep your hands on the floor to your sides for balance.
- Push ups
Push ups are good for building a 6 pack. Besides, there are many types of push ups. So do the ones you are comfortable with.
- Leg lifts
Leg lifts are a good work out for 6 pack abdominal. With your back to the floor, lie with your hands at your sides and legs straight out. Then lift your legs straight up until they are at or as close to 90 degrees as possible. Lower your legs and repeat. Moreover, don’t let your legs touch the floor.
- Butt ups
With your forearms and elbow on the floor, slowly move your butt as high into the air as possible. Then lower your butt back down into the starting position. Also, be careful not to sag your back below the hips.
Static holds are good for 6 pack because they train your core to hold your body in place. Take the push up position with your elbows on the floor and your body flat. Start off with 45 seconds holds, and work up to 5 minutes per hold.
- Exercise your oblique muscles
Obliques are the muscles on either side of your stomach. Besides, they are important for 6 pack abdominal. You can start oblique workouts after working on the above exercises for a while. There are many ways to exercise these muscles. Moreover, the best workouts are those that involve twisting your torso against resistance. So you can use twisting machine at the gym, and twist while you do sit ups. You can also do side bends or twist side to side with an exercise ball. In fact, you can now start using the exercise ball to improve your crunch, twist and bend work outs.
- Abdominal roller exercise
This is an important work out for 6 pack abdominal. While kneeling on the floor, slowly push the ab roller out away from your body. Moreover, extend your hands and go as far as you can. Yet, be careful not to touch the floor with your body. Repeat 10 to 12 times per session.
- Horizontal bar exercises
Pulls are excellent for developing 6 pack because the exercise many muscle groups. So do 5 pull up with your palms facing towards you and 5 pull ups with your palms facing away from you.
- Train your core muscles
To build a 6 pack abdominal you need to exercise your entire core. In fact, the abdominal work with many other muscle groups to maintain stabilization and a correct posture. So the best exercises for 6 pack are those that make your core to work hard to support your spine. These workouts include squats and dead lifts.
6 Pack is the most desirable body shape for men. To achieve this body shape you must lose or gain body fat depending on your body weight. You also need to build your muscles through exercise. So it will take time, persistence and dedication. Yet, if you do things right the results will soon start to show.