How to Get Six Packs
There are few guys who haven’t stood in front of a mirror to check out how their abs are coming along. Like waiting for enough hair to warrant that first shave, waiting for your abs to magically appear is a rite of passage. However, posing all you like won’t make your six pack grow. That takes time, effort and the correct diet. So far, no one has managed to bottle a six pack. If they had it would be a bestseller. Until then, here is your guide along with a few tips for building your chiseled six pack look.
1. Increase Your Cardio
Cardio is any exercise that increases your heart rate and incorporating sufficient cardio exercises in your daily routine is very beneficial for your health. Walking, running, dancing, biking, swimming and all kinds of aerobics and sports comes under the category of cardio workout.
For building six packs it is essential to first burn excessive fat and cardio is best for burning fat fast. It helps get rid of belly fat with only a 20- 40-minute workout three or four times a week. You don’t need to exhaust all your energy in just intensive cardio session because even a few minutes each day or alternate days will yield the desired outcome.
2. Eat More Protein
A high protein diet is essential for bodybuilders as well as beneficial for weight watchers. It decreases calorie intake and builds body strength. It also assists with burning fat and thus promotes faster weight loss.
Protein strengthens body muscles and increases your workout stamina by providing instant energy. It helps build stronger muscles and repair damaged muscle fibers which are needed to develop six-pack abs. It also helps the body regain lost energy.
3. Appropriate Carb Intake
Carbohydrates are an essential nutrient and are needed for maintaining body strength. Many people assume carbohydrates just deposit fats in your body and yield no benefit but on the contrary, it is your energy reservoir. Although taking too many carbs certainly contributes to weight gain, taking in carbs after a workout reduces the chances of it converting fat and provides instant post workout energy.
A healthy carbohydrate intake is essential for developing six packs since insufficient carbs leave the body unable to build stronger muscles. Oatmeal, brown rice and sweet potato are the best post-workout meals with low-fat high energy carb sources.
Along with appropriate carbohydrate intake, it is essential to incorporate sufficient vitamins, minerals, antioxidants and fiber in your diet for building six packs.
4. High-Intensity Interval Training
High-intensity interval training, popularly known as HIIT, is one of the most widely practiced workout routines among both weight watchers and bodybuilders. It is a continuation of a few minutes intense workout followed by a slow paced workout as a recovery period then back again to a high-intensity workout.
High-intensity interval training is beneficial for muscle training and also helps with burning fat faster. Performing HIIT for only 20 minutes three times a week is beneficial for building a six pack body.
5. Keep Yourself Hydrated
Keeping yourself hydrated is essential whether you are following any exercise regime or not. Water is a crucial element of life that maintains your body temperature and blood flow as well as ridding the body of waste products and toxins. It also boosts your metabolism and mobilizes belly fat.
It is essential to drink ample water during a workout to stay hydrated. This will boost your stamina and stave off exhaustion. Even so, don’t drink too much before and during your workout as it will result in bloating and adversely impact your workout.
It is generally recommended that people should drink 2 liters of water daily but for people undergoing intense workouts to stay hydrated 3 to 4 liters is recommended. However, your water requirements may vary according to your weight and age factor.
6. Eat All the Right Stuff
While focusing on your six pack body it is essential to pay attention to what you eat. All that you eat eventually turns into body mass and muscle.
While planning your daily diet incorporate all essential nutrients, carbs, fats, proteins, minerals, or fibers. Each nutrient has its own beneficial impact and missing out on one will adversely impact your six pack journey. The tricky part is the ratio of these nutrients and the optimal times for consumption.
Healthy polyunsaturated and monounsaturated fats, also known as dietary fats, such as those in fish oils, nuts, and olive oil are good for your health. Dietary fats help burn fat faster and do not allow the accumulation of fat in the body. It also helps keep blood insulin levels maintained which in turn prevents weight gain.
Mistakes To Avoid
Just like eating the right stuff and doing things correctly, there are certain mistakes to avoid down the road. For instance:
Monotonous Workout Intensity
Most ab builders don’t focus on increasing the intensity of their muscle training or undertake any progression in their workouts. They tend to follow a long monotonous workout regime. This is not beneficial for building healthy six-pack abs since building muscle requires continuous alterations in workouts be it a change in the exercises or increasing the number of reps. They also have to gradually increase the intensity of training to increase stamina.
Overdosing Muscle Training
Some bodybuilders work too intensely on muscle building exercises and ignore cardio, while others exhaust their bodies with too frequent cardio exercises and are left with little energy for muscle training. The key to success is a balance between cardio and muscle training for building healthy abs.
It only takes a few minutes a day to start developing your mirror perfect six pack. Like most things, a little forethought and planning goes a long way towards making it just a little easier. So grab your water, stock up on sweet potato and other on muscle building carbs and prepare to get sweaty over a HIIT cardio workout. If you want those body perfect batman abs there is no other way than to workout hard and eat well to get them.