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How to get six pack abs? True six pack abs should only require months of hard work to acquire if you’re doing something very wrong. In order to get the fat-burning process on your abs started, we need to get rid of the thousands of pieces of advice, facts, and falsehoods out there. Let’s cut through the internet myths and deal with the truth. No secret medication will give you abs overnight, and there are no shortcuts to a strong and attractive core. On that basis, WhichChoose gives you some helpful hints to get you back on track in the article below.
How To Get Six Pack Abs
Focus on Diet
Tracking your daily calories can be frustrating and very time-consuming, so let’s just watch what we eat without counting! Focus on eating six small meals per day instead of 3 large meals (breakfast, lunch, and dinner). Eating six small meals per day allows your body to burn most of the calories from each meal.
Your body can only burn so many calories every hour (100–250 calories every three hours) by itself without exercising. Eating small meals instead of big ones allows your body to burn them instead of storing them. Each meal should contain 250-320 calories and be spaced out by three hours.
Eating big meals instead of smaller meals will only allow your body’s metabolism to burn off 100–250 calories and store the rest as fat. For example, eating four slices of pizza with 260 calories each adds up to 1040 total calories for one meal. Your body will burn off 100–250 calories and then store the rest!
Here are 6-Meal a Day Plan for you:
- 8:00 A.M – Breakfast
- 11:00 A.M – Snack
- 1:00 P.M – Lunch
- 4:00 P.M – Snack
- 6:00 P.M – Dinner
- 8:00 P.M – Snack
Eating Foods That Burn Fat
List of foods that can help you burn fat:
- Red Hot Peppers – Consuming foods with spices like black pepper and red hot peppers can increase your body’s metabolism and spike thermogenesis levels.
- As you already know, they are a lot of fat-burning supplements out there that stimulate the same exact effect, and most with similar ingredients added! Eat a few hot red peppers and feel the heat from the inside.
- Whole Grains – Your body automatically starts to burn twice as many calories when it starts breaking down whole gain foods that are rich in fiber, such as oatmeal and brown rice. Eat whole grain!
- Protein – Foods that contain high protein have a thermogenic effect on our body and allow our body to burn up to 30% of the calories the food contains.
- Green Tea – Want to speed up your metabolism? Add green tea to your diet! Thousands of studies have been focusing on green tea and weight loss, and almost everyone who adds 2-3 cups of green tea per day will start to see results within two weeks. Green tea extract pills are another inexpensive and safe alternative.
- Apples – Fiber-rich and perfect for losing weight and burning fat. Apples help maintain your blood sugar level and give you a complete “full” feeling of satisfaction while keeping you away from unhealthy fatty snacks. Next time you get the munchies, munch on an apple!
- Corn – Less than 100 calories and filled with sweetness and satisfaction. Corn provides excellent fiber and protein, together making the perfect combination for a “full” feeling.
Six-Pack Exercises
Don’t waste your time doing countless neck-breaking sit-ups and stuff you learned in middle and high school, even though the instructors were “trying.” Leave it all in the past and focus on the most successful exercises that are made for building lean, toned, and sexy six pack abs.
When doing exercises for your abs, you need to slightly change their methods and how you do them.
When adjusting the weight you use to do your abdominal exercises, remember to always add enough weight to make it challenging but not too much, which will build muscle on your abs because you do NOT want that. Building muscle is nice, but building muscle on your abs will only make it look like you gained weight. Focus on burning the fat layer that’s hiding your abs first.
Make sure the weight you have chosen is heavy enough that you can’t do more than 25 reps. If you feel like you can do more as you reach 25 reps on each set, then it’s too light, and it’s not doing anything for you.
Your main goal is to focus on performing 25 reps for each exercise; don’t cheat on yourself by using light weights.
Remember to always control the motion of your body when performing abdominal exercises. Performing “negative” repetitions can have an even more positive impact on your results. The key is to have full control of your reps.
Top 3 Abdominal Exercises:
- Hanging Straight Leg Raises – This exercise is the most advanced, and it can be difficult at first. Just because it is a bit more difficult shouldn’t be the reason you step away from doing it because you are definitely missing out. It targets the full six pack, but it mostly focuses on stubborn lower stomach belly fat. If you have mostly fat in the lower part of your abdominal area, this exercise will eliminate it. Within the first week, you will notice a huge decrease around the lower part of your stomach area.
- Cable Crunch – Focuses on the mid-part of your abdominal area mostly and slightly on the top layer. This is an excellent exercise for burning stubborn fat all around the abdominal area. It’s a very popular abdominal exercise due to the extreme fat-burning results it delivers!
- Decline Crunch – Great exercise for stimulating more muscles than your regular old-school crunch. It’s effective and targets all three layers of your abdominals ( top, middle, and lower).
Cardio – Burn Belly Fat
Focusing on just abdominal exercises isn’t going to get you the results you want without a little bit of help from cardio. HIIT exercises are perfect, as are any exercises that will get your blood pumping and your heart racing for 15 minutes.
- Focus on your morning cardio, such as jogging/running
- Treadmill / Stairmaster
- Jumping-jacks
- Swimming
- HIIT Exercises
- Zumba
Rest – Time
Working out your abs every day for long periods of time will NOT give you six pack abs, and this we cannot stress enough. Every day I hear people say how many crunches they did and the amount of time they spent on them.
Let me tell you. They will never see a six pack, just see a hard stomach with no definition whatsoever. Abdominal muscles need to rest just like every other muscle on your body, and if you don’t let them repair and heal themselves for at least a day, they will only continue to break down the muscle tissue over and over.
Recommended: Work out your abs every other day.
Repetitions / Reps
You don’t need to lift heavy weights or increase your weight every week on your abdominal exercises. The weight you do use does change depending on the strength and ability of your reps. What does this mean?
You should be able to do 25 repetitions for each set, with no more strength to perform more than 25 reps. If you can do more than 25, then the weight needs to be increased because it’s too light and won’t give any results. That simple.
Six Pack Abs Workout Program
- Hanging Leg Raises: 4 Sets with 25 Repetitions Each Set
- Cable Crunches: 6 Sets with 16 Repetitions Each Set
- Decline Crunch : 3 Sets with 14 Repetitions Each Set
- Crunches: 4 Sets with 25 Repetitions Each Set
You should spend no more than 25 minutes per day on your abdominal muscles. Exercising your abs for longer than that will not result in faster but will instead slow you down in your quest for those split, shredded six pack abs. That’s all the tricks and tips WhichChoose has for you. With the question “How to get six pack abs“, we hope you have your answers and success in getting them as you desire.
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