How To Build A Six Pack
Ever wondered how to build a six pack? Believe it or not, it’s not necessary to perform hundreds of crunches to achieve the midsection that your dream of, fine tuning your training and diet is far more important. Those who have achieved a six pack know how fantastic it feels, whereas those who strive for it but can’t quite get their desired look feel let down. You know how the story goes, you make sure you target your core muscles regularly, yet all your work doesn’t seem to show on the surface. That’s because there is a whole heap of truth in the old saying, “abs are made in the kitchen”!
Get Your Nutrition Right
There are so many diet choices out there, that it can become rather confusing. High protein, low carb, high fat, low fat, carb cycling, the list goes on. Like many things in life, different approaches often work for different people, so a degree of experimentation to find out which diet is right for you is advisable. That said, all of the diets mentioned focus on good, nutrient dense foods. Focus on consuming healthy complex carbs such as brown rice, oatmeal or sweet potatoes, lean protein, fruits and veggies and heart healthy unsaturated fats. If you’re not sure which foods work for you, you could always use the services of a registered dietitian to draw up a plan for you.
As well as the foods that you eat, remember to drink plenty of water! Avoid bloating by drinking a minimum of 2 litres of water a day to hydrate your body. There is no better sports water bottle on the market than the new Gym Keg, which has a 2.2 litre capacity, enabling to meet these requirements in style.
Change Your Training
You should treat your abs like every other muscle group in your body and train them at least twice a week. This doesn’t mean spending an hour doing crunches! Your abs work as stabilising muscles in exercises such as deadlifts, lunges, squats, pull-ups and push-ups. Keeping your abdominal muscles engaged during all of your weight training exercises helps to support your spine.
You can practice core activation by lying on the floor, placing your hand on your abs and exhaling as hard as you can. Do you see how your stomach muscles contract and tighten? Try to mimic this action when you are performing your weight lifting manoeuvres.
When you want to directly target your abs, try hitting them from multiple angles. Mountain climbers, planks, hanging leg raises and Russian twists are all excellent ways of training your abs in different ways.
Do Some Cardiovascular Exercise
The athletes and bodybuilders that have great midsections have one thing in common, they all do cardio! Cardiovascular exercise is a great way to keep your heart healthy and improving your blood circulation and also helps you to burn unwanted body fat. In order to see defined abs, you need to be lean. Don’t go crazy though, it’s not necessary to do hours of cardio if your training and diet are on point. A very time efficient form of cardio is High Intensity Interval Training (HIIT) which can be performed in under 20 minutes! Keep your eyes open as we will be featuring an article soon on this super effective fat burning type of cardio workout!