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Desire to have six-pack abs is very common nowadays and it is not limited to any particular age group or gender. As a smart toned body not only enhances your external appearance but it also boost your self-confidence level which is very essential in order to survive in today’s competitive world. So here we have come up with some tips to get six pack abs right away.
However, the issue is that these enthusiastic people don’t know the real core to success in their endeavor. So if you are the one who doesn’t want to be counted in the long list of unsuccessful people who give up their fitness goal in the mid-path in the lack of proper guidance then this is the right platform for you.
Today you will get to know everything that can make your path easier to achieve flaunting six pack abs muscles. You only to need to adhere to our guidelines mentioned below. Now your hardcore effort will not be wasted anymore as here we have enlisted some scientifically proven real-time ideas which will be a smart combination of well-planned diet as well as an exercise routine to ensure that you won’t have to wait so long to see visible changes in the size and structure of your abs.
Tips to Get Six Pack Abs Right Away
Work on Every Single Muscle Group
The reason behind why some people get success in their way to make six pack abs and some in spite of their hardcore devoted effort doesn’t get their expected output. The answer is it is the quality of your exercise, not the quantity that will work for you.
In order to get rapid six pack abs, you won’t need to focus on only one or two muscles groups in the upper part of your body but you have to focus on each small to bigger muscle groups of the entire body. When you train your muscles your body needs fuels which are derived out of the calorie burning process.
That means more your train your muscles group higher the level of fat and calorie burn that you get out of your daily calorie intake. And the best part of muscle training is that this entire calorie burning process remain to continue as it is even in your resting period.
As per the fitness experts when you do resistance training, then damages happen to your different muscle fibers which work for you in a positive way because in order to heal and recover these damages your body needs more amount of energy and that particular energy is derived out of the calorie burn process.
This means even though you practice only for 3 to 4 days in a week for as little as 30 to 40 minutes then also due to these muscle fiber breakdown, the entire calorie burning function or metabolism function of your body has to work as it is, in order to compensate or provide the necessary amount of energy to your muscles fibers for repairing process.
Another thing that you have to follow in order to achieve your six pack abs target is that you require to train your overall body muscles, not any particular area. One common mistake that often people do that they neglect or completely avoid training to their lower body parts with a belief that their target is only for the upper body part so it will be worthless training to lower muscles group which is absolutely wrong.
As per the expert trainers, when you train your lower muscles groups or do resistance training which focuses around the lower part of the body you get a faster result than those who only focus on training the upper part of the body only.
This happens because your lower body part is consists of much more amount of muscles than your upper muscles groups. So by training the lower areas of your body you successfully manage to boost your metabolism function resulting in a higher amount of calorie burn rate even in your resting hours resulting in faster abs gain.
So make sure you won’t ignore this important muscle zone of your body or rather focus on training each and every muscles group to get six pack abs right away.
Train Your Abs Only 3 to 4 Times in a Week
Don’t push yourself too hard and beyond a limit that your muscles started to sore and strains as it can even create more difficulties for you than the good. You have to understand the fact that every individual is different from one another. So you cannot expect the same result that someone else has achieved.
Some people over train their abs and other muscles group with a belief that pushing too hard can make their target achievable much faster. Remember as a human being you are bound with some limitations and pushing yourself beyond that limit can cause you a victim of major injury leading to disturbance in your entire training session.
Every person’s body structure is unique so what another person is doing for building muscles at your gym class you cannot blindly follow them. Just go by your own specific way. Give yourself relaxation when you feel for so and stop training when you feel strains or sores in your muscles.
For safer and faster ab build up, train your abs and other muscles group only for 3 to 4 times a week. If you are a beginner then start with only 2 sets of 10 reps of each exercise and slowly increase your pace to 3 or 4 sets of 12 reps.
This slowly and gradual abs training will make your target achievable in a very healthy way.
Include More High-Intensity Cardio in Your Routine
Including more high-intensity cardio or HIIT exercise will be a smart and tricky move to make your six pack abs gaining target achievable much faster than solely dependency on long term slow cardio exercises.
This gets possible because when you practice these intense cardio workouts you get benefited out of the afterburn effect from intense exercises that are not possible with longer and slower cardio exercises.
Due to this afterburn effect, your body keeps on burning the excess fat and calorie of your overall body even in the resting hours. So you don’t have to worry about your interval days of training also known as recovery period as even though you are not training yourself externally your internal muscles group are working on their own way to burn calories and fat from your entire body.
So for reducing your fat and for utilizing your calories in the body, incorporating more high-intensity cardio in your routine will be the most effective practice and decision to ensure faster six pack abs without any risk of injury.
Reduce Your Abdominal Fat
As your target goal is to train abdominal areas or abdominal muscles of your body so the first line of your training goal should be to reduce your abdominal fat. In order to ensure this, you should focus on those special workouts that primarily work on abdominal or belly fat only.
Until and unless you will not burn your fat deposited in your abdomen area you cannot reveal or flaunt your abdominal muscles mass. In this context, less intense cardio exercise and some abdominal exercises will be best for training the targeted area of the body.
An effective cardio workout which works best for abdominal fat reduction will be jogging, sprinting and then jogging as it burns fat through its effective technique. Other than that you can mix up with different cardio workouts in a single session of a day to get best fat burn result.
For example, do swimming for a few minutes and then do skipping or jumping jack or you can do abdominal crunches, planks, and bridges. These variations in your training will work a much effective way on your target fat group of body i.e. abdominal fat and bring drastic result within a few weeks.
Incorporate Crunches and Plank Variations in Your Routine
Instead of focusing on lots more crunches, incorporate a well-planned plank and crunches variations in your routine to ensure faster muscles toning and getting six pack abs.
Include side planks to train your abs and oblique. Keep your entire body including neck, head, and spinal cord straight throughout the session and then change your position for the next variation. If you face difficulty in keeping your entire body straight during the extended planks then you should try standard planks to get the best result for training your muscle mass.
As per the expert’s fitness trainers, a well-managed exercise plan is more worthy than a long hectic everyday training schedule. The best practice will be focused on the quality of your practices, not the quantity of time that you are giving towards your fitness routine.
For the faster and effective abs gain you should segregate your exercise routine (crunches and plank) in the following way:
- Jogging for 5 to 10 minutes.
- Practice standard crunches, reverse crunches and overhead crunches of 3 sets with 12 reps of each excise and bicycle crunches of each side of 3 sets with 12 reps.
- Extended plank and standard plank of 2 sets for one minute. Side planks of 2 sets of 30 seconds.
Eat Plenty of Protein
Increase your daily protein intake as because it helps in faster muscle build up without increasing fat in your body. Solely dependency on exercises for getting six pack abs is not enough to achieve this goal it should be well backed by a good diet routine as well.
Protein will be a healthy option for you if you are looking for a healthy diet to speed up your muscle building and muscle strengthening target. While choosing protein meals for you make sure that you choose only higher fat protein which includes full-fat dairy products, nuts, legumes, fishes and poultry meats, etc.
Your daily protein requirement depends upon your age, gender and activities level that you do in a day. However, on an average of 160 to 180 grams of protein intake should be taken by every adult individual especially by those who are following a strict fitness routine.
Avoid Eating Sweets and Processed Foods
Your hardcore efforts will turn in to vain if you don’t avoid the consumption of unhealthy foods such as sugary, highly processed and packaged foods. The nutritious values of these foods are almost negligible instead it plays an important role in increasing your daily fat and calorie portion.
This means on the one side your putting effort to build your muscles and on the other side, you are following an unhealthy diet routine which creates a contradictory condition. So to make your target to get six pack abs achievable, make sure that you completely avoid eating all sugary and processed foods.
This healthy practice will not only help you to train your muscles faster but will also help to maintain it for a very long duration. Some list of unhealthy foods that you must exclude in your daily routine includes processed meats such as bacon, chips, fries, ice cream, sweets, pastries, etc.
Drink Plenty Amount of Water Instead of Calorie Drinks
Drinking plenty amount of water has countless benefits for your entire health. So while toning your abs, and other muscle groups you must take some of the advantages of drinking loads of water every day instead of calorie drinks which are unhealthy for you.
Water keeps your body hydrated and doesn’t let you get tired and dehydrated during your high to low intense workout sessions which are a very common scenario as during exercises your body loses its water content in the form of sweats so dehydration and instability issues are very common in this condition.
However, by drinking plenty amount of water you will not only ensure your best performance during the fitness session but will also feel energetic throughout the day.
Also, excess water intake helps to boost your metabolism function so higher the metabolic rate, the greater possibility for faster fat and calorie burn which is vital for getting your six pack abs.
Make sure that you drink at least 7 to 8 glasses of water every day and increase its doses during the hot weather or in certain days when you practice more than your normal schedule to keep your body hydrated and enthusiastic.
Move More and Sit Less
The exercises you do for toning your abs muscles is only for the limited period but this trick will keep your body more active and mobile throughout the day. So make sure that you implement this healthy practice in your day to day life by sitting less and staying mobile for a significant amount of time in a day.
The more you remain active, the faster your metabolic rate or function will be without any extra effort and higher the metabolic rate means a greater possibility of calorie burn which is important to tone your abdominal muscle group.
Friends, success in any path needs your devotion and consistency towards whatever pan you have made to achieve your target goal. So be consistent with the above-mentioned tips to get six pack abs right away and fulfill your desire in a much more safer and realistic way.View Article Sources