This is a guide on how to get a six-pack. First off, you have to know that nutrition and cardio are just as important as abdominal exercises. A visible six-pack is the perfect combination of big or well-shaped abdominal muscles and a low body fat percentage. Even if you have huge abdominals, nobody will be able to see your six-pack if there is too much fat on your stomach. And if your muscles are very flat, you will have to burn even more fat until the fibrous bands between your abs become visible. A person with 12 percent body fat can have a nice, visible six-pack if their abdominal muscles are big enough, but the same person would probably just look fat if they had very flat, thin abs. Obviously, most women don’t want a big, muscular waist. However, keep in mind that the more abdominal muscle mass you have, the less belly fat you will have to burn to make your six-pack visible.
Execution
The right exercises, sets, and repetitions for abdominal muscle mass
(How to get a six-pack with the right exercises)
Don’t do more than 6 sets per workout or 20 sets per week. Overtraining is one of the most common barriers to a visible six-pack. Especially if you like to work your abs at the end of your workout, you should not go over the top.
Choose exercises that give you a good burn after about 35 repetitions. If you choose an abdominal exercise where you can do 300 repetitions, you are just wasting your time. High repetition training leads to smaller muscles with more endurance. Do very slow, concentrated repetitions so that you cannot do more than 35 reps.
Incline Sit-Up, Crunch, and Leg Raise are the best abdominal exercises.
Cardio training
(How to get a six-pack with cardio)
Cardio = Running, Spinning, Swimming, etc. When you do cardio, it’s not necessary to sweat a gallon in 15 minutes. Sweat is just a side effect and doesn’t mean your fat is actually melting away. If your fat melted when you ran, you would sweat oil instead of water. Your body will use your fat reserves when it needs to, and if you keep supplying yourself with more and more calories, you will just become fatter and fatter, no matter how much you run or sweat. The bigger you are, the faster you can burn fat. Imagine all your fat reserves as a gallon of fuel and your muscles as an engine. So if the goal is to burn this gallon as fast as possible, a huge car with a powerful engine will do it faster.
The right nutrition
(How to get a six-pack with the right food)
It’s very important to support your muscles with enough protein and little fat. But you have to know that every single calorie you eat can turn into fat. The human body stores excess energy as fat because fat is the best energy storage — 9 kcal per gram. So if your body requires 2000 calories today and you eat 3000, your body will think it has to store the excess 1000 kcal for winter or difficult times. Learn more about nutrition at nutrition main.
Advice
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Foto - MAVI - Ab Pose
