We’ve seen dozens of men and women striving to get ripped muscles, the coveted six pack abs in particular. They resort to every possible diet and exercise tip advised to them, but all in vain. Simply following strict diets and exercise regimens will not help because it is necessary to strike a balance between the two. Achieving a six pack has do with adjusting your body fat percentage and increasing muscle mass. Therefore, working towards burning fat and inhibiting the formation of new fatty deposits can help.
The Truth about Six Packs Abs
The six pack abs is the Rectus Abdominis muscle in medical terms. It is a long, flat paired muscle that runs from the fifth rib bone down to the pubis. The muscles are separated vertically by the “Linea Alba”, a whitish tendinous sheath. They are further divided horizontally by three more tendinous sheaths called tendinous intersections. The Rectus Abdominis plays an important part in flexing the column column, assisting in side bending movements and stabilizing the trunk.
Thus, the six pack is present in everyone. It is only understood by a thick layer of tummy fat in some. Therefore, if you want to make your six pack visible to all, it means burning some fat and losing weight.
Lose Weight Abs Diet
If you do not get your nutrition right, months and years of crunches will not reveal your abs. It is important to eat enough before and after a workout session. Pre-workout meals provide energy needed to go through a workout while a post-workout meal gives the body what it needs to repair the muscles after a grueling exercise session. You should start your day with a protein-based breakfast. Protein builds muscles and also keeps you satiated for a longer period of time. You should also eat fiber-rich and low carb diets.
You can reduce your calorie intake, but avoid starvation and frequent fasting as it results in binging later in the day. Eat smaller meals every day. Drink minimum 8 glasses of water per day.
Lose Weight Abs Exercise
Exercise to build abs fast should fulfill two goals:
- Tone the abdominal muscles
- Burn fat deposits in the body
Most individuals concentrate only on the first and hence, spend hours doing sit-ups and crunches to achieve a six pack soon. The truth about getting abs by losing weight calls for a whole body approach; exercise should not target one muscle group only, but should engage all the muscles in the body, from top to toe.
Weight training is crucial if you want to burn fat. Training with weights enables the body to build muscle. Muscle mass is necessary as it supports the natural process of fat burning in the body. The more the muscle mass, your body is likely to burn a greater amount of calories. You can use barbells weights, dumbbells or your own body weight. Crunches, bicep curls, push-ups, lunges and squats are some of the strength training exercises that will help build muscle mass.
It is a proven fact that same-intensity cardio burns far fewer calories, in fact none, than high intensity interval training (HIIT). High Intensity Interval Training involves dividing the exercise routines into smaller routines alternating between high and low intensity exercises. For instance, you can sprint at high speed for 2-3 minutes and then do a light jog or a slow bike ride for the next 2-3 minutes. The largest benefit of interval training is that it continues to burn calories even in the resting phase. You can dedicate minimum 20-30 minutes each week to HIIT.