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How to Get Ripped 6-Pack Abs

Updated on November 4, 2016

What are you supposed to do

There simply isn't a secret to getting abs, although many ads will claim that they have found the long lost truth or secret to getting six pack abs, are mostly trying to scam you of your money. The two things needed to get abs are exercise and diet, out of which diet is much more important. Do not fall for advertisements, instead focus on nutrition and exercise and you will see results before you know it.

The main reason why many people work out a lot but don't see results is because they are not focusing on their diet but instead just doing tons of sit ups or crunches which won't do anything without a good meal plan. Everyone is born with abs, the only problem is that they are naturally covered with fat, unless you lose that fat, you wont be able to see your abs.

RULE 1

Eat enough protein, protein is good for building muscle and losing fat, because it contains amino acids out of which muscles are made. Other than this, a lot of calories are burnt in breaking down proteins. This is why you will see body builders and athletes consuming a lot of proteins.

RULE 2

Don't eat Bad carbs, Carbohydrates can be either simple (nicknamed "bad") or complex (nicknamed "good") based on their chemical makeup and what your body does with them. Complex carbohydrates, like whole grains and legumes, contain longer chains of sugar molecules; these usually take more time for the body to break down and use. This, in turn, provides you with a more even amount of energy, Simple carbs turn into fat very easily which will hide your abs even more. Instead, eat good carbs after workout as these have the lowest chance of becoming fat if consumed after a workout

RULE 3

Eat healthy fats such as polyunsaturated and monounsaturated fats such a raw nuts, nut butter, fish oil and olive oil. Unsaturated fats contain a higher proportion of unsaturated fatty acids and are usually liquid at room temperature. Monounsaturated and polyunsaturated fats help to maintain healthy cholesterol levels and are found in vegetable oils such as olive, rapeseed and sunflower oils, avocados, nuts and seeds.By combining lean protein with the correct types and amounts of green leafy vegetables, good carbs, and fats you will be able to burn fat and reveal that ripped six pack from below that layer of fat

RULE 4

Stop doing hundreds of crunches, instead try a workout that focuses on more muscle groups than the top of the core which crunches will never accomplish.An example workout should look something like this:

Some sort of cardio or hiit (running/swimming/cycling)

  • Leg raises (focuses on lower abs):
  • Lay on your back and raise both of your legs up together and then return them to the starting position
  • Flutter kicks (focuses on lower abs):
  • lay on your back and slowly kick with one leg at a time (kind of like a one legged leg raise repeated alternatively)
  • Sit ups (focuses on upper abs):
  • Lay on your back and bend your knees so your feet rest on the floor, bring your chest towards your likes like a crunch but go all the way up until you are in a half sitting position
  • Plank (focuses on whole core):
  • Go into the push up position and hold there as long as you can.
  • Do multiple repetitions of these and make it into a circuit with 5-10 sets

RULE 5


Instead of using old fashioned slow fat burning cardio, try using HIIT, run on a treadmill for 1 minute as fast as you can then jump off it and do crunches for half a minute, repeat this for a few minutes and you will see your abs in no time!

CONCLUSION


The best way to get abs is to use smart cardio tactics combined with abdominal exercises and a good diet, there are no shortcuts. Good Luck

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