Who doesnвЂ™t like to have a six pack these days? Almost every other young guy today is after to get that six pack, controlling their diet regimes and optimizing their workouts for that desired goal. While a six pack is not exactly a health related goal, it is just a trend these days, more in terms of a beauty spot that guys crave to build up. While six packs may look good on men, getting a six pack is not that easy. It requires a lot of exercises, strict routine, and dietary restrictions to get that six pack of course, not forgetting a lot of dedication and patience. It is also important to understand here that while on your way to getting a six pack, you should always do it under the right supervision and guidance. Keep reading to know more about six packs and to get get a six pack abs easily
Six Pack: Know More
Getting a six pack means reducing your body fat percentage to a great amount. It just means building your muscles and reducing the body fat. A perfect mix of cardio, weight training, crunches and diet will go a long way to get that six pack in the desired time. While incorporating all these, it is also important to get a good intake of nutrients вЂ“ proteins, carbohydrates etc., so that your body is not deprived of the essential nutrients while on your way to getting the six pack.
Both men and women can get that six pack, so itвЂ™s not essentially a thing only for men. Today a lot of women are also doing all that it takes to get that perfect six pack. For a woman to get six packs she needs to reduce her body fat to between 16 and 19 percent body fat. For men, itвЂ™s a little higher.
Best Ways to Get a Six Pack Abs Easily:
How you certainly get there with the below methods. Read on to how to get a six pack in the shortest time:
When trying to get that six pack, have a diet which is rich in proteins. Eat proteins as many as you can.В Also, have lots of fruits and vegetables and greens. Fill the rest of the gap with some healthy carbs and fats. In between meals snack on some nuts, avocados snap peas or olives. Have oatmeal, rye, sprouted bread and a fruit at breakfast for that perfect dose of nutrients. Avoid any kind of root vegetables and starchy carbs at dinner. Doing this every day will help give you the just the perfect diet, you need to get a six pack.
Have and lots of water throughout the day. Water helps to flush out the harmful toxins and keeps the body temperature balanced. It also helps to stave off hunger and prevents water retention. Just keep sipping a lot of water throughout the day. When you get up in the morning, make sure you have at least a liter of water before you start with your breakfast or other daily chores. Water aids the digestion process as well and helps to keep your skin supple and healthy. However, make you donвЂ™t drink too hot or cold water throughout the day. Have room temperature water and notice how it helps you to get a six pack very soon.
Cardio & Weight
Incorporate any good cardio exercise in your routine. Go in for cycling, jogging, running, swimming, lawn tennis etc. whatever you like. It will help lean you up and will help you shed the excess fat. Similarly, weight training will help tone your muscles and will also help you burn fat. A good combination of cardio and weight training during the week will go a long way in getting a perfect six pack.В However, make sure you do this under the supervision of a personal trainer. During weight training, start off with lighter weights and then go off with heavier weights as you begin to get comfortable with them.
Skip Diet Pills and Supplements
Stop taking any weight kind of weight loss pills and protein or other supplements if you really want to get a six pack. These medications are harmful to the body and you never know how they would affect your system.В They also tend to interfere with the supply of essential nutrients in the body and can hamper with the blood circulation in the body as well. Moreover, they wonвЂ™t help you lose any extra weight or live up to your expectations at any cost. It is better that you throw them away if you want to get a six pack really fast.
Post Workout Shakes
Post workout shakes can do a lot of good when you are trying to get a six pack quickly. Have a shake, which is rich in protein and carbs and fills your body with energy post the workout. Aim for around 40-50gms crabs and 20-30gms proteins. This will stabilize your hormonal system and enable tissue regeneration and keeps blood sugar stable. Do this every single day after your workout. This will help a lot in giving you a perfect six pack in a few days time. Consult a nutritionist and get yourself the perfect shake diet planned.
Chuck Away Processed and Refined Foods
It is important to get rid of any processed and refines foods if you want to get a six pack really fast. These foods donвЂ™t do any good and instead supply your body with a lot of sugar and bad carbs, which are just not good for your body. Having these will only ensure that you will never get even an inch close to having that six pack so eliminate them completely from your diet. Chuck away all those chips, buns, bakery products, fried foods, sugary biscuits etc.В When you really feel like having them, substitute them with a well flavored yogurt and crunchy muesli.
Overhead Bench Squats
This exercise has a high metabolic output as multiple joints are used. It fires the midsection while simultaneously lengthening it. With a bar held above your head, position yourself in front of a bench. Make sure the bar is of an adequate weight that you can hold comfortably. Now keep the bar in line with the midline of the body and sit back onto the bench. Keep your chest high and head held up at this moment. As you sit back onto the bench, try and move the bar further back. Stand and repeat. Do at least 3-4 sets of 20-30 repetitions.
Prone Knee to Opposite Elbow
This one works much like the plank, but it adds an element of internal hip rotation to work your obliques and mobilize your hip flexors. ItвЂ™s a little tough at the beginning, but you will get comfortable with it anyways as you go further. When in a push-up position, push your right knee underneath and try and touch the opposite elbow. Keep your hips down and foot off the floor throughout.В Repeat the same with the other leg. Do at least 3-4 sets of 10-15 repetitions. This is one of the best exercises to get a six pack.
Prone Knee to Outside Same Elbow
This works same as the above, but is another variation of it. When you are in a push-up position, lift your right knee upwards your right elbow, trying to end it on top of the elbow.В Just make sure you keep your hips down and feet off the floor throughout. Repeat this with the other leg. Do 3-4 sets of 10-15 repetitions. This will go a long way in giving you a six pack, as it works wonderfully on your midsection and burns off all the excess fats.
Push-ups are great for your midsection. They also work on the pecs, deltoids, and triceps as well. Do as many standard push ups as you comfortably can, donвЂ™t over exert yourself. If you feel you are flagging, then put your knees down and do the box pushups for a set of 15. Push ups exert a lot of pressure on your upper body and help to give you that perfect toned look as well. Do push ups every single day to get a six pack really quickly.В Do at least 3-4 sets with 15 repetitions for best results.
Swiss Ball Hamstring Curls
These works really hard on the hamstrings and glutes and fire the posterior chain as well. For doing this, lie down straight on a mat, Now position a Swiss ball under your straight legs with the heels on it. Keep your hip up off the floor. Now stabilize with your glutes and curl your heels to your bum. Return and repeat the same. This is one of the best exercises to give you the perfect six pack and will help you give the desired results in a few days with sheer dedication and regularly.
Split Lunge/ Overhead Press
This fires your midsection through stabilizing the weight above your head.В The use of multiple joints ensures a high metabolic output as well. For this hold a dumbbell on each of your shoulders and set up a lunge position. Now move you back knew to the floor in a forward lunge position and press both dumbbells above your head as you reach the end of your movement. Do at least 3-4 sets of 10-15 repetitions each.
Uphill Treadmill Walking
Get on the treadmill until your total session time hits 45 minutes.В Stopping at the 45-minute mark ensures you preserve the use of muscle tissue as fuel. Set an incline and start walking. Make the setting as hard as possible and do not run on it. This type of workout has a lot of muscular stress around your lower limbs and therefore makes sure you only walk though you may be tempted to run. Walk faster, even on a steeper incline. Make sure your 45 minutes are complete; this is really good to give you a six pack.
After you are done with the above exercises, go in for some concertina crunches. Lying down with your arms behind your head, pull your elbows up. Now try to touch both your knees and then push your feet out. Lengthen your torso until your legs are at full extension. Your elbows should be touching the floor above your head. Return and repeat. Do at least 5-6 sets of 15 reps.
The above exercises and the dietary regime will work really well in giving you that perfect six pack in a few days. However, ensure you focus is on getting it right rather than getting it done quickly. Keep patience, dedication and your sincere focus on the goal. Be sure you donвЂ™t compromise on the diet and exercise regime at all. It is definitely a lot of hard work, but itвЂ™s necessary to stick to it to get those six packs. You will certainly get a six pack if you keep your spirit high and think simple.