Six Pack Abs - How to Get It?

Do you want a six pack abs without fat? For many people, getting six pack abs is a difficult process because it requires high dedication and motivation. But a six pack abs is not impossible. Below is a complete guide to get six pack abs for beginners.

What is a six pack abs?

Six pack abs is a muscular shape that resembles the arrangement of six-pack the box in the abdomen or abdominal. Six pack that looks good is which has clear definition or sharpness and symmetrical.

How to get six pack abs?

The process to get six pack abs is actually easy. First, strengthen your abdominal muscles and remove body fat. The concept is easy, but doing it is not easy. This process requires dedication, determination, patience and plenty of time to get a six pack abs. But the results will be commensurate with your struggle.

In the six pack program formation, you need to consider 4 points:

1. Discipline in eating pattern, it means eating 5-6x a day, high protein, low carbohydrate and low fat. The objective is to increase the metabolism and sharpen our muscle mass.
2. A regular pattern of exercise, meaning exercise portion in a week are equitable for all sections of our muscles. For example we want to shape your abdominal muscles but still need to take exercise leg. Also, try to always put the big muscles (chest, back, shoulders, legs) at the first and then small muscles (arm, abdomen and legs) when trained in 1 session.
3. Enough rest pattern, meaning that we destroy muscle when training sessions and the rest will improve of our muscles become bigger and stronger. So that the quality and quantity of resting will help us achieve this goal.
4. Great Supplements pattern, which means that we must choose the right supplements that will help our program. For example in the Six Pack program, required supplements are protein (amino or whey protein) and fat-burner.

Eating

Nutrition is an important one in the six pack program. You can have one set of stomach muscles strong and big, but if the muscles covered by a layer of fat, you will not be able to see it. Separate your meal into 5-6 smaller meals each day to boost metabolism. Stop eating foods that hinder the development of six pack muscle like white rice, pasta, white bread, candy, ice cream, dessert, fast food, hydrogenated oils, sugar and high fructose corn syrup.

Eat foods that help to achieve your program goals such as: oatmeal, olive oil, whole wheat bread, fruits, vegetables, nuts, whites part of egg, natural peanut butter, chicken breasts, fish, protein, green tea and water.

Be realistic, you can not get the ideal body in 1-2 days. Perform diet correction gradually and orderly. In a program to get a six pack abs, the thing you need is a fairly healthy food. If you eat too little then the muscles will shrink. Whereas if you eat too much then the abdomen will be covered by a layer of fat so your six pack will not be visible.

Note:

• The ideal food is low-fat, low carbohydrate and high protein. Fatty foods is fried foods, kind of food that have simple carbohydrates are white rice, white bread, sugar, cake, ice cream and biscuits. While carbohydrates can be consumed is a complex carbohydrate like brown rice, oatmeal, sweet potatoes, and wheat bread. Protein foods are chicken, fish, beef, white part of egg, tofu tempeh.
• Processing of meat should be cooked with boiled, baked, not fried, using full-fat ingredients or use sugar. The salt is allowed, but in very small quantities (more recommended is diet salt).
• Serves on the menu can be customized to your body size.
• Time to consume the menu above is not binding, can be adjusted for the exercise in the morning. The important thing is try to eat 5-6x a day in small portions.

Supplementation

Supplementation that helps Six Pack program is a protein with low calorie and fat burning and also some products that help exercises process and the formation of muscle.

Exercise

In the exercise, the most important is regular and equitable for all the muscle you have, although the aim is to form the Six Pack. Try in 1 session, big muscles get 9-12 sets and small muscles get 6-8 sets. Then order the big muscles first and then smaller muscles, unless you train 5x a week so you can split your muscle training.

Another thing to note in practice is a break between sets about 1-2 minutes. This is very important to keep pumping and muscles expand during exercise. Thus the total time spent in the weight training 1 session 45-60 minutes is enough.

Note:

• Exercise schedule can be adjusted to your time.
• Keep at least weight training 3x a week.
• Correct sequence is the weight training first and then cardio exercise to optimize fat burning.
• Schedule and days of training can be adjusted with the time available.
• Make sure there is a break between sets for 1 minute.
• Treadmill for entry into fat-burning zone is with combine 2 minute walking and 1 minute run. Can also be done with the technique of continuous brisk walking for 20 minutes constantly.

Abdominal Exercise

Abdominal exercises for building abdominal muscles is to increase the burden on our training, so that the abdominal muscles will be stimulated to grow and thicker.

Variations of abdominal exercises using tools such as:

• Cable Crunch
• Decline Bench Crunch
• Hanging Knee Raise
• Hanging Leg Raise
• Standing Oblique Cable Crunch
• Ab Wheel
• Rope Crunch
• Swiss-Ball Roll Out

Variations of abdominal exercises that do not use tools such as:

• Reverse Crunch
• Scissor Kick
• Curl Up
• Side Jackknife
• Straight-Leg Crunch
• Hip Thrust
• Crossover Crunch
• Leg Raise
• Twisting Crunch
• Seated Knee-Up

It's All About the Abs - Abdominal Exercise Equipment That Really Works

Abdominal Exercise Equipment That Really Works

There have been many studies and reports about how our society as a whole has grown heavier and chubbier. The stomach, in particular, has become a trouble spot for many people. This is due in part to the fact that many of us have desk jobs where we rarely use our stomach and abdomen muscles. For others, this is where the excess fat, brought on by the fast food and extra beers, settles in our bodies. Whatever the reason for our big bellies, there has been a host of abdominal exercise equipment and gadgets to help do away with stomach flab. Some of these techniques and equipment work better than others. This article will help you sort through the hype.

Before beginning a discussion of abdominal exercises and equipment, it is important to point out that even the best ab machine will not help you loose fat in your stomach area. Abdominal exercise equipment can tone and shape your muscles, but the only way to loose the fat is to consume more calories than you take in. Exercise will help you do this, but it is a total body process, not targeted to certain areas.

It is also important to note, that for many people, a flat stomach is not in their genetics, even if they are in good physical shape. Some stomachs have a small curve, and all the crunches in the world won't change that. However, the exercises and equipment discussed below will help tone, strengthen and define your abdominal muscles.

Abdominal Exercises & Equipment

There are many different types of ab exercisers and equipment. One of the most effective of these, the Roman Chair, is not strictly an ab machine. It is a common piece of equipment found at the gym but it can be used to perform a very effective ab exercise. The Roman Chair is a somewhat taller machine with two stationary, parallel arms and a straight, padded back. There is nothing to sit on.

When working on abs, the best way to use this piece of equipment is to place your forearms flat on each armrest, with your back firmly against the padding. You should have the Roman Chair set high enough that your legs dangle straight down when you are in position. Then slowly bring your knees toward your chest as far as you can go and hold for a few seconds before extending them to the beginning position. This exercise was number two in a San Diego State University survey that ranked the top abdominal exercises and equipment.

According to the survey, the best ab exercise is the Bicycle maneuver. Many of you are probably familiar with this fun exercise. We've been doing it since we were kids in gym class, and it turns out, the bicycle is one of the most effective exercises for working those abdominal muscles. To do the exercise correctly, lie on a mat and press your lower back flat. Put your hands beside your head. Tighten your abdominal muscles and bend your knees toward your chest until they are at about a 45-degree angle. Bring your right elbow in contact with your left knee. Then alternate with the opposite knee and elbow and repeat. You should feel it in your sides and abs.

Leg Crunches are similar to the Bicycle, but with crunches, your torso does most of the movement. Lie on the mat again with your lower back pressed flat. Place your hands at your sides or by your head, whichever is more comfortable. Be sure not to put any pressure on your arms or you will take away from the effectiveness of the exercise.

Lift your legs straight up above your head and bend your knees slightly. Squeeze your abdominal muscles and then lift your torso up off the mat toward your knees. Return to the original position with your back flat on the mat. Relax your abdominal muscles and then repeat. Remember to breathe during the exercise.

Crunches can also be done on an exercise ball and many feel it is more effective than standard crunches. You sit on the ball and place your feet on the floor about a foot apart. Roll back carefully on the ball until you are lying with your back fully extended on the ball. Tighten your abdominal muscles and raise your trunk off the ball to about a 30-degree angle. Return to the extended position and repeat.

Exercise balls are one of the most versatile and effective pieces of fitness equipment relative to their cost. Another low cost equipment alternative is a stretch band. These are just what they sound like, a stretchy band made of lycra, nylon or sometimes rubber. Sometimes called resistance bands, they allow you to work one muscle group while the resistance of the band stabilizes the opposing muscles. It is good for stretching and strengthening muscles and is often used with beginners and those who have experienced an injury.

If you are looking for something a bit more high-tech, there are several pieces of equipment made especially to work the abs. There are the Ab Crunch Machine and the Back and Ab Machine. Both of these pieces of abdominal exercise equipment have been designed to support the lower back and the neck. They also come with adjustable resistance settings.

The Ab Slider, Ab Wheel, and Ab Trainer are other examples of equipment designed to target abdominal muscles. As with most types of fitness equipment, their effectiveness often is dependant upon correct usage and, in some cases, combining them with other abdominal exercises. It is important to fully research the equipment and read instructions before using.

The quest for six-pack abs and flat stomachs has intensified over the past few years. In response, the fitness industry has resurrected some old, faithful exercises, developed new and improved versions, and even created equipment specifically to target abdominal muscles. Combine these top abdominal exercises with an overall exercise routine and a healthy diet, and chances are you will loose the flab and have a stronger, more shapely mid section in a matter of months.