At least once in our lives, we dream of getting the much coveted six packs. The appearance of a well sculpted six pack reflects how healthy a person is and how much he/she values the body. A lot tried to learn how to get a six pack and many failed because it requires determination to get one and commitment to keep it that way.
Aerobic exercise
Crunches alone won’t give you a six pack because you need to lose weight first. If you do crunches right away, this exercise will only cause you back and neck pain. So, the first thing you need to do is lose weight first. Losing weight is not as hard as you think; you will just need to do few cardio exercises everyday or at least 3-5 times a week. Aerobic exercises are very effective in losing weight because it improves your oxygen system. Increased oxygen plus physical exertion will require your body to work double time to provide you with the right amount of energy you need. Good aerobic exercises include treadmills, stationary bikes, and ski machines, but if you do not have the time and money for gym memberships, then do the real activities stimulated by these workout machines.
Low calorie and High protein diet
Workout alone is definitely not enough to get the six-pack abs; you also need to make sure that you have enough energy to do the workout routines as well as your other activities of daily living. Eating low calorie diet will help in managing your weight. You must first know how much is your recommended daily calorie requirement and from there, plan meals that have fewer calories. Every 3,500 excess calories you get from the food you eat will take its toll by adding a pound to your weight. Also, since the goal is getting a six pack, you must eat foods that are high in protein like lean meat because protein is responsible in building and repairing muscles in the body.
Do abdominal specific workout
The three major abdominal muscles in the body are the rectus abdominis, transverse abdominis and external oblique. Doing abdominal specific workouts will tone the muscles in the area causing the six pack to appear. The ‘six pack’ that we are talking about is the rectus abdominis muscle, so place a little emphasis on this muscle as you do your workout routines. The best workout in toning the abdominal muscles is the Captain’s chair crunches, this exercise works on all the abdominal muscles especially on the rectus abdominis. Remember to use the abdomen to lift the lower part of your body and inhale so the rectus abdominis tightens, then exhale as you release and let your feet dangle so the transverse abdominis get stretched. Do variation crunches like going to the left, right and middle because this will allow you to work on the external oblique. Do this exercise as often as you can, at least 3-5 times per week.
Getting a six pack is as easy as 1, 2, and 3; lose weight, eat right, and shape up.
How long does it take to get a six pack? This depends on your commitment and amount of effort you are willing to devote on the above steps. After all getting a six pack does not only add macho points but it helps in strengthening your back and improving your posture as well.
