Every male on this planet wishes to have ripped abs and shredded six-pack. In order to achieve your goal, you need to diet properly and hit crunches by the hundreds. In fact, having a six pack abs is not easy. Unfortunately, most people put lesser emphasis on six pack abs diets and focus more on six pack abs best workout. To build your impressive six pack abs, you need to follow both- abs workout and proper diet that includes intake of protein powder and protein powder whey. This article will suggest you which best abs workouts are necessary for you and what diet you should take to reveal your abs.
1. Take Proper Diet to Shed Your Fat
Cutting fat from your diet will help you to lose fat while building and maintaining six pack abs. eating healthy is not enough because then you are losing both fat and muscles. But to build your freaky abs, you need to reach the proper body fat levels. Healthy eating makes you thin but helps you to lose muscles. Healthy eating is not the right approach to reach your goal. The right approach is in the following:
Small but frequent meal is an effective way to get six pack abs as well as to stay healthy mentally. 3 hours gap between every meal is ideal.
Intake of enough protein is necessary to build muscle tissue.
Body needs healthy fats that you can’t ignore in your diet. 35% healthy fats are necessary for repairing and building your muscles.
If you want to get shredded abs, rapid weight loss should not be your target.
2. Supplements for Losing Fat
Curbing calories means limiting nutrients. Supplements required for muscle building process includes fish oil, multivitamin, fat burner and pre-workout supplement. These supplements are worth considering in case of fat loss also.
We know that fat oils or fatty acids improve our health and brain. But remember the fat oils also play a vital role in muscle building and fat loss. What is necessary is to intake the correct ratio of fatty acids.
When you are doing cardio or weight training, your body needs extra share of vitamins because these two workouts drain your body of vital nutritional bases.Take multivitamin product along with your diet.
A pre-workout supplement is required so you can work out longer with more energy. Do not forget to take fat loss supplements that will burn your fat fast.
3. Emphasize on Protein Intake
Here our aim is muscle building and simultaneously fat loss. Take food rich in high protein because protein reduces your belly fat as well as helps in muscle building. Your gym trainer will guide you what amount of protein you should consume according to your fitness stage. Protein-rich food not only helps in repairing muscles but also prevents you from over-eating. Protein-rich food includes fish, eggs, chicken, dairy products, protein powder, protein powder whey, almonds and nuts.
4. Try Out Walking, Plank & Side Plank
Start from a static plank position keeping your body straight from shoulder to feet. Start pushing up from the ground, moving one arm forward and at the same time keeping your rigid plank form. Repeat this pattern.
Walking plank and side plank allows you to sculpt your waist burning extra belly fat. To do side plank, lie on your left side extending your legs from hips to feet. Keep your left elbow under your shoulder. Your head must be in line with your spine. Keep your right arm aligned along right side. After lifting knees and hip from the ground, exhale. Don’t bend your torso. Hold the position for 60 seconds.
5. Reverse Crunch for Reducing Belly Fat
Reverse crunch is the best way to reduce the unwanted flab around your belly.
Lie down flat on the ground. Put your arms behind your head. Keep your knees together and lift your feet from the ground bending knees at 90 degree angles. Bring your knees near your chest and simultaneously lift your shoulders from the ground. Now, you have to return to the starting position, and then repeat the movement again.
Bear in mind, your abs, not hands will help you to lift your head and shoulders.
6. Use Barbell for Body- Building
The best tool used for body building and building ripped abs is barbell loaded with plates ranging from 25 to 45 plates. Hold the barbell and roll the bar forward until and unless your body gets a horizontal position. Roll back and repeat this pattern.
7. Cardio for Fat Loss
Cardio is the most effective way for fat loss. It reduces extra flab around your tummy. But keep in mind overuse or improper use of cardio can cause the loss of muscle tissue. A moderate amount of cardio like 3-4 sessions of 20-30 minutes per week is perfect if you have started cutting your diet. Cardio can be performed on any days in the morning before weight training session. Cardio includes treadmill, swimming, sled dragging, and kettle bell swinging. Always enjoy while performing cardio.
8. Try Out Mountain Climbers
Put your hands on the floor and keep your body straight. Lift your left knee towards right elbow and return to the starting position. Lift your opposite side and repeat this pattern.
9. Hanging V-Style Leg Raises
Hang from a bar and lift your legs until they are parallel to the ground. Keep them straight for few seconds and then raise your legs up forming a V-shape. Return to the position, which is parallel to the ground. Then come back to the starting position. Repeat this pattern.
10. Sit Up & Stand Up
Lie flat on the floor. Keeping your arms overhead, sit up with force and generate momentum towards front side. Then try to stand up. You may hold a medicine ball while doing this workout.
It is true that carving out a six pack abs is nothing but hard work but you must enjoy while doing exercise. There is a myth that having six pack abs is hard but maintaining them is easy. Those, who have already gained freaky abs, lead a disciplined life like workout for several hours and controlling diet.