The rectus abdominis muscle, typically known as abs or six pack, is a paired abdominal muscle that lies in a vertical position where two parallel muscles are separated by the white line crossed by three intersections. This causes six muscle bellies to be formed, giving rise to the common name it has, the six pack abs. Getting a six pack abdomen is every man’s desire and only requires two things: muscle building and fat loss through diet and exercise. If you are the man, there are diets to get a six pack for you.
The concept is not simple as it sounds. Strengthening central muscles in the abdomen and losing body fat can be really challenging when put into action. It does not happen overnight and it may take you dedication and patience for the longest time. Recommended exercises include crunches, leg lifts, static holds, and sit ups, especially the jackknife sit ups.
Eventually, train the oblique muscles on both sides of the stomach. The use of a stability ball helps a lot in the work ups and likewise enhances balance. Additionally, complexity in core movements tremendously boosts overall body constitution such as combination of push ups with rows.
Try to discover new ways of crunching, bending, and twisting everyday. Yet, you may have a toned muscular abs by these workouts and exercises but it will remain hidden if a fat layer is over them. For fat loss, keep a steady metabolism. Lift weights and do cardio workouts like running, biking, jogging, or swimming.
Eat breakfast and smaller dinners. Go for whole grains rather than refined and drink plenty of water daily. The hidden answers to accomplishing both goals are diets to get a six pack abs and one is about to be revealed.
Special Healthy Diet
In order to achieve a six-pack, train intensively and consistently and maintain this healthy diet:
- Chicken – Protein is one main aspect of the six pack diet. For fat loss on low carbohydrate diet, a recommended value for every pound of body weight is a consumption of more or less 1.5 grams of protein and chicken makes a great source. White chicken meat is low in calories and ranks among the highest in the book of nutritionist Dr. Jonny Bowden entitled The 150 Healthiest Foods on Earth. Chicken provides a load of minerals such as zinc, calcium, potassium, iron, and magnesium. It also supplies B complex vitamins that aids in the maintenance of a healthy skin, body metabolism, and the nervous system. Fish and lean red meat also makes excellent protein sources as chicken substitute.
- Green vegetables – For the best supply of needed carbohydrates, go for vegetables rich in fiber as majority intake. Spinach, broccoli, asparagus, zucchini, cucumber, and mushrooms do not instigate high sugar level in the blood.
- Almonds – The enhancement of the immune system, body metabolism, and health in general needs essential fatty acids. Almonds are loaded with fatty acids that allow intensive training and faster burning of fats. They are also very rich in manganese, magnesium, vitamins E and B2. Take only an ounce or two of raw almonds everyday. Roasted almonds have high level contents of calorie and oxidized fats.
- Dairy products – Diets high in dairy products like milk, butter and cheese greatly contributes to loss of fat and weight. Include around two or three portions in your daily diet and go for yogurt and cottage cheese when possible for high protein content.
All diets to get a six pack dictate food that you should eat. Whatever diet plan it is that you choose to follow, it is important to note that these foods you should ever eat has the counterpart of foods that you should never eat and drink.
They are white, enriched, and bleached flour products, potato chips and French fries, high fructose syrup, frozen diet meals, bad fast food, and soda. Do not indulge in these foods, nor even take in moderation. Ever get the six pack abs or never. Whichever sounds better is all up to you.
Can You Really Build Muscle and Burn Fat?
Building muscles and burning fat is central to weight training and physical conditioning, usually six-pack abs as target. The human body increases fat and muscle as you eat and likewise decreases them with low food intake. Seemingly, building muscle and burning fat are two contradictory activities that cannot be executed simultaneously.
There are secrets on how to add muscles while losing fats. Reveal them by avoiding the following mistakes:
- Eating insufficient amount of food – Determine the body-building diet for weight maintenance. It should include plenty of fruit and vegetables, whole grains, beans, nuts, seeds, lean meat, fish, eggs, low-fat dairy products, and mono and polyunsaturated oils. Drink plenty of water.
- Overeating – Know how much should be eaten. Very low calorie diet is not advised but there has to be proper calorie count.
- Eating too much carbohydrates – The body needs carbohydrates but excessive intake is fattening.
- Too much fat intake – Intake of saturated fat and cholesterol must be curtailed. A gram of fat contains 9 calories.
- Protein deficient diet – Protein from dairy products and vegetables are better options than animal protein.
- Inadequate weight training – Intense workout on weight training every other day is prescribed for muscle and bone development. This protects muscles and bones while fat is decreased.
- Weight training with insufficient intensity – The ideal lift for a basic program should be 65% of one’s maximum lift and done in eight to twelve times.
- Overdoing or not doing cardio – Do cardio at a moderate pace along with proper weight training program. The absence of cardio burns no fat and overdoing it means a muscle broken down for fuel.
- Exercising without food intake – Eat before and after exercise.
- Overtraining – Rest whenever your body needs it. Muscle growth needs it.
Let there be discipline where discipline is called for. Nothing else does it better.