Many people want great abs. They covet that proverbial "six pack" and subject their bodies to tortuous exercise routines in order to achieve it. However, you don't need to overwork yourself to get great abs. A little know-how and some discipline and you too can sport rock hard, rippling abs. What you need is to combine exercise with diet and cardio. See, you may have some awesome abs, but if they are covered by a layer of padding, you won't be able to see them. So, in order to get the abs you want, you need to also work on being able to see them. This means getting cut and lean so that the rippling muscles show through.
Diet
The diet that you need for great abs will rip you. You need to eat lean proteins with lots of fresh vegetables - raw is best. Eat lean chicken and fish with no butter or other fats. Try a little salt, coarse ground black pepper on your chicken or fish. Steam with onions and garlic and throw in a few vegetables. Brown rice is a necessity and you want to bulk up on your fiber intake. Watch your sugars and fat especially. A normal weight loss diet would typically consist of 12 grams of sugar and 10 grams of fat per meal per day, based on 5 or 6 meals and snacks a day. You may drop that some if you really want to get cut, but it is dangerous to deprive your body of fat altogether. You need fat in your body to cushion organs, keep your skin supple and metabolize certain vitamins and minerals
Cardio
Cardio exercise, such as running, walking on a treadmill, using a Natural Runner, spinning or some other activity that gets your heart rate up and keeps it there is what is going to burn fat in your body. Weight training is good, but when you combine weight training with cardio, you boost your fat burning capacity as much as 65%. Some people begin their workouts with 30 minutes to an hour of cardio, while others end their workout that way. Still others use circuit training as a very effective method for fat burning. Circuit training involves working at a weight training station for a certain amount of time, then doing cardio for 5 to 7 minutes, the going to another weight training station, then back to cardio. Circuit training is believed to be a very effective method of burning fat, building muscle and getting you ripped.
Ab Work
If you want your abs to be in great shape you of course have to work them. Crunches are a great way to work your abs, but that only works one muscle group. In order to work all the different groups, you have to make some changes to your crunches. For instance, while doing your crunches, lift your knees each time you raise your upper body. As you do this, bring your left elbow towards your right knee. Also, lie on your back and raise your legs, knees slightly bent, where they are perpendicular to the floor. Raise your pelvis as you work your lower abs. Another ab exercise is to pull your upper body with your elbows toward your knees as you raise them. Pull yourself into this "ball," then extend your legs but don't let them touch the floor. Repeat this movement and you will work both upper and lower abs.
Getting your body in shape takes work and commitment. Working one part of your body will inevitably spill over onto other parts of your body. As you work on your abs and getting that six pack, you will find that your arms and thighs are more cut, you are leaner and more sinewy. Best of all, you will feel better. Keep in mind, that being fit and balanced is important. Do overall body exercises for the benefit of all muscle groups. Push ups are one simple, free exercise that works many parts of the body. I do hundreds of push ups every week.
Diet
The diet that you need for great abs will rip you. You need to eat lean proteins with lots of fresh vegetables - raw is best. Eat lean chicken and fish with no butter or other fats. Try a little salt, coarse ground black pepper on your chicken or fish. Steam with onions and garlic and throw in a few vegetables. Brown rice is a necessity and you want to bulk up on your fiber intake. Watch your sugars and fat especially. A normal weight loss diet would typically consist of 12 grams of sugar and 10 grams of fat per meal per day, based on 5 or 6 meals and snacks a day. You may drop that some if you really want to get cut, but it is dangerous to deprive your body of fat altogether. You need fat in your body to cushion organs, keep your skin supple and metabolize certain vitamins and minerals
Cardio
Cardio exercise, such as running, walking on a treadmill, using a Natural Runner, spinning or some other activity that gets your heart rate up and keeps it there is what is going to burn fat in your body. Weight training is good, but when you combine weight training with cardio, you boost your fat burning capacity as much as 65%. Some people begin their workouts with 30 minutes to an hour of cardio, while others end their workout that way. Still others use circuit training as a very effective method for fat burning. Circuit training involves working at a weight training station for a certain amount of time, then doing cardio for 5 to 7 minutes, the going to another weight training station, then back to cardio. Circuit training is believed to be a very effective method of burning fat, building muscle and getting you ripped.
Ab Work
If you want your abs to be in great shape you of course have to work them. Crunches are a great way to work your abs, but that only works one muscle group. In order to work all the different groups, you have to make some changes to your crunches. For instance, while doing your crunches, lift your knees each time you raise your upper body. As you do this, bring your left elbow towards your right knee. Also, lie on your back and raise your legs, knees slightly bent, where they are perpendicular to the floor. Raise your pelvis as you work your lower abs. Another ab exercise is to pull your upper body with your elbows toward your knees as you raise them. Pull yourself into this "ball," then extend your legs but don't let them touch the floor. Repeat this movement and you will work both upper and lower abs.
Getting your body in shape takes work and commitment. Working one part of your body will inevitably spill over onto other parts of your body. As you work on your abs and getting that six pack, you will find that your arms and thighs are more cut, you are leaner and more sinewy. Best of all, you will feel better. Keep in mind, that being fit and balanced is important. Do overall body exercises for the benefit of all muscle groups. Push ups are one simple, free exercise that works many parts of the body. I do hundreds of push ups every week.
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