Tuesday, October 30, 2012

How to have six pack abs at home


In this blog I'm gonna show you one of my all time favorite abs work out exercise for fast muscle gain. I'd like to share to you some basic tip for having a perfect abs in just 2 months or less. The truth is, for most people getting six pack abs is not an easy task, because it requires dedication and motivation... but it is possible!

Below is a general 2-step guide that fit to you for getting your favorite abs , if you followed religiously for 3 months, will improve your abs.




Step 1: 
Nutrition is one of the  important  thing to follow for getting perfect abs.

This is the single most important part of the puzzle, hands down. You can have the most impressive set of abs, but if they're covered with a layer of fat your abs will not be visible or you won't see them! Break up your day with 5 or 6 mini-meals because this jump starts your metabolism.

Here are some food that is preventing you from seeing your abs  these foods are not recommended to you when you want to have a perfect abs, see the list at the bottom.

-white bread
-fructose corn syrup

-hydrogenated oils
-sugars
-fast food
-dessert
-candy
-soda
-pasta
-and other fatty foods

Instead, you can eat the foods that will help you reach your six pack goal like this food:

-oatmeal
-olive oil
-whole grain breads
-fruits
-vegetables
-nuts
-eggs
-natural peanut butter
-chicken
-fish
-protein
-green tea
-water

Be realistic - you'll slip here and there, but make a conscious effort to improve your eating habits. Without good nutrition, getting a true six pack will be impossible.

 Step 2:

Exercise is the most important to gain six pack abs and be more healthy.

You need to focus on 3 different exercises:

cardio
weightlifting
and ab exercises.

And aim to workout 4 times per week (definitely a minimum of 3 times per week). The cardio you do can be anything: walking, running, biking, swimming...whichever cardio you don't mind doing so you stick with it.The trick is to do the cardio in bursts because it will burn fat fast. For example, if you're running, walk for one minute and then sprint for 15 seconds and repeat 10 times. Perform this type of interval cardio 2 times per week.

Lifting weights is important because 3 pounds of added muscle burns as many calories as a 1 mile jog...and this is while you're just sitting around! Aim for 30-45 minutes, 2 times per week. The last exercise you need to add to your workout are ab exercises. Aim to work your abs 3 times per week. There are a lot of different ab exercises you can do so try to find 3 or so that you enjoy doing and mix it up. Tip: mix up your workout routine every 2 weeks to keep your body guessing and improving. Add or take away different weightlifting or ab exercises, or at the very least, vary the weight and reps you do.Well, there you have it. Follow the above for 3 months, and while results will vary from person to person, you will see an improvement in your abs. And keep in mind that dedication and motivation will go a long way to helping you reach your goal of having six pack abs. Another routine that will help you get a ripped stomach and a lean physique is called the Truth About 6 Pack Abs. It's a best fitness program because it works and it over-delivers.

Here are some 4 basic tips to obtain six pack abs

How to get 6 six pack abs. Killer Home Ab Workout : 6 Pack Ab Excersise in 10 Minutes. With this, you should see results in less than a week. It is recommended that you do not over work yourself. give your body atleast a day for breaks. Abs can be achieved in days, but only if you do it right

Step 1

Bicycle Crunch Exercises

This exercise is a great exercise for the whole entire abdominal family, which include erectus abdominus and the oblique muscles. For this exercise all you need is an exercise mat, to perform  this, the first thing to do is by lying   your back with your feet flat against the mat and your knees bent at about a 45 degree angle. You're going to bring your hands behind your head and overlap your fingers by placing them behind your head, bringing your head and shoulders about two inches above the mat. you're going to bring one leg up at about a 90 degree angle and the other leg straight out about three or four inches above the mat.and you're going to bring your left elbow to your right  knee and the same continuous motion with your right  elbow to your left knee. And this should be a smooth and a fluid movement. like you're riding a  bicycle. Wen you're finished place both feet on the mat and your hands. Walk your self up to your seated position and continue to your next workout

Step 2 

V Crunch Exercises

This exercise focuses on your upper and lower stomach muscle the erectus abdominus for this, and also need an exercise mat. You're going to go ahead and sit down and curl your upper body and straighten out your legs. the position you're going to start in, you're going to have your head and shoulders blades up about one to two inches off the ground and your legs about two iches off the ground. this is the starting position, and your hands could be placed on the mat below your hips.you're going to go to bring yourself up into this position, bending your knees at about a 90 degree angle and holding it for about two second and then going back to the starting position in a slow controlled manner. When you're finished go ahead and bring your feet back down and you can sit up and relax.                                               

Step 3

Pilates V Exercises


This exercise is called that V because you're actually to be in a V posotion and it work the abdominal muscles which are the muscle in front, the erectus abdominus muscles. For this all you need is an exercise mat and the starting position for this, you're just going to lie flat on your back with your feet and legs together, your head againt the mat, and your arms above your head with your elbows stright and your arms against your ears. Before you start this exercise, you're going to make sure that your hips are rotated upward and your back is flat against the mat and your abdominals are flexed. You're going to raise your head and shoulder blades off the mat a couple inches and your feet off the mat a couple inches also and bring them up to the V position. When you go down, don't go all the way down to the mat , just go back to the starting position, which is about two inches off the mat for your head and shoulder and your feet. When you're finished go ahead and bring your arms by your side and sit up.

Step 4

Crunch Exercises

This is my last steps for abtaining six pack abs, I want to show you how to do a proper bent knee abdominal crunch. What you're going to do, you're going to go ahead and get on the mat and get on your back and have your knees slightly bent pass 90 degree as you're laying flat on your back. Now before you do anything, you want to get your pelvis and tilt it up towards the ceiling and you're going to keep this position throughtout the whole entire exercise. This position is very important which keep your lower back flat on the mat at all times, which is one of the most common mistakes that people do, they always tend to arch their back and if you could, if someone were to get a flash light and shine it underneath you, you should not be able to see the light on the other side, Your back should be completely flat againts the mat during the whole entire exercise. So make sure that the pelvis is tilted upward and your back is flat, You're going to get your arms and you're going to cross them on your chest and you're going to round your head, and you're going to round your head and your shoulder blades and just go up about 20 degrees untilyour shoulder blades are off the mat. that the only thing that you should do on the mat and you're going to hold about two second and you're going to come back down and rest your head on the mat. And I suggest that you take about a two minutes break and do two other sets of that. Hope this would be more helpful to you for achieving your 6 pack abs.

Ditulis Oleh : guapz88 // 8:15 PM
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