In today's times, every man dreams of getting a visible six pack,
whether the reason is for their own health or to impress others
(usually the latter). No matter what the motivation is, there is no
simple way to obtain a six pack. Individuals must be willing to exercise
and monitor what they consume, even if that means giving up some of
their favorite snacks. If a person does the necessary work, he or she
will get the desired results.
As obvious as it seems, you can't avoid exercising if you want to get a visible six pack. It's always beneficial to do ab exercises, but a person should be wary of which exercises they choose to perform. Many "ab exercises", especially the ones found on the Internet, works the hips more than it works the abdominal muscles, so a good ab exercise should minimize the movement of the hips and maximize the contraction of the ab muscles. An example of a misrepresented ab exercise is the sit-up. When a person does a sit-up, his lower back will arch, which works the hip flexors more than abs and will increase the risk of damaging the back muscles.
Instead of a full sit-up, a more effective ab exercise is the crunch. With proper form, people should be able to feel their abdominal muscles contract every time they go up, and no other muscle should be used to assist the crunching motion. A more specific crunch exercise which is very popular and effective is the bicycle crunch, where a person lies on the ground and pretends to pedal a bike, and with his hands placed behind their head, touches his elbow with the opposite knee every time it comes back. As you can tell in this exercise, the person's hips remain stationary, and the abdominal muscles are the only muscles keeping the person in the crunch position.
In addition to exercising, a person must also watch their calorie intake. For a person to get a visible six pack, he or she must reduce their body fat, and one way to do that is to consume less calories. The average person must lower their body fat to a minimum of at least ten percent for the six pack muscles to start becoming noticeable. Once the body fat level is down to seven percent, then the six pack really starts to take form and display itself. One must keep in mind, consuming fewer calories does not mean to starve oneself. People can still the same amount of food, but they must change their diet so that they only consume lean meat and fiber. This means even fruits like peaches are unacceptable. Although it may seem hard initially, all changes become easier with time.
In retrospect, getting a six pack is definitely not an easy task. It requires a tremendous amount of dedication to stick to a purely healthy lifestyle, but the effort will all be worth it when your six packs starts to appear.
As obvious as it seems, you can't avoid exercising if you want to get a visible six pack. It's always beneficial to do ab exercises, but a person should be wary of which exercises they choose to perform. Many "ab exercises", especially the ones found on the Internet, works the hips more than it works the abdominal muscles, so a good ab exercise should minimize the movement of the hips and maximize the contraction of the ab muscles. An example of a misrepresented ab exercise is the sit-up. When a person does a sit-up, his lower back will arch, which works the hip flexors more than abs and will increase the risk of damaging the back muscles.
Instead of a full sit-up, a more effective ab exercise is the crunch. With proper form, people should be able to feel their abdominal muscles contract every time they go up, and no other muscle should be used to assist the crunching motion. A more specific crunch exercise which is very popular and effective is the bicycle crunch, where a person lies on the ground and pretends to pedal a bike, and with his hands placed behind their head, touches his elbow with the opposite knee every time it comes back. As you can tell in this exercise, the person's hips remain stationary, and the abdominal muscles are the only muscles keeping the person in the crunch position.
In addition to exercising, a person must also watch their calorie intake. For a person to get a visible six pack, he or she must reduce their body fat, and one way to do that is to consume less calories. The average person must lower their body fat to a minimum of at least ten percent for the six pack muscles to start becoming noticeable. Once the body fat level is down to seven percent, then the six pack really starts to take form and display itself. One must keep in mind, consuming fewer calories does not mean to starve oneself. People can still the same amount of food, but they must change their diet so that they only consume lean meat and fiber. This means even fruits like peaches are unacceptable. Although it may seem hard initially, all changes become easier with time.
In retrospect, getting a six pack is definitely not an easy task. It requires a tremendous amount of dedication to stick to a purely healthy lifestyle, but the effort will all be worth it when your six packs starts to appear.
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