How To Get Six Pack Abs For Men – Possible or Not?!
The concept of achieving impressive abdominal muscles is simple, but the application of it is not exactly. It takes commitment, time and patience, and adherence to the basic concept, which is to overcome excess body fat and to practice abdominal muscles.
Dedication, time and patience you will have to look for somewhere else, and in the text below, get acquainted with a concept that will lead you how to get six-pack abs for men and can you achieve it in a matter of time or not.
Furious 4-minute Training For Perfect Abdominal Muscles
Dorsal muscles are probably the most attractive, but also the muscles that are most difficult to express in the desired way. There is a lot of obstacles because it is precisely on these areas that fat is collected, so for the perfect “tiles” it takes a lot of effort and effort.
However, all this does not represent such a problem as the lack of leisure time of a modern man. That’s why, fitness trainer Mike Chang designed a short but intense, 4-minute training of stomach muscles.
Thanks to the existence of such short intensity training, it is possible to burn excess fat, activate and tighten all the abdominal muscles, and the only thing that remains is that it is not possible to find a justification by saying “I do not have time”.
The training is designed to carry out three exercises, each repetition takes 30 seconds, and all exercises are performed in four series. Vacation between the series is not predicted precisely because of the efficiency of the training.
Russian Rotation (Russian Twist)
Raised leg lift
As you may have noticed, for the implementation of this training program, everything that needs extras is a small dumbbell (or even any other little weighted object), and a plain stopwatch or an hour.
For proper results pay attention to the fact that the exercises are performed correctly with constant muscle contraction.
All of these bear one-third of success, while the remaining two-thirds relate to cooking and eating habits. So, urgently reduce the intake of sugars and bad carbohydrates (white bread, pasta, cakes, aerated juices).
Can You Work On The Abdomen Every Day?
Everyone wants well-made abdominal muscles, but do you need to work on them every day to achieve your goal? That’s a very common question.
The answer would be to do more as much as possible on them, but you should not be doing them
Here are 5 reasons why not work every day on the abdominal muscles:
1. You do not need to do abdominal muscles to get “tiles”
A lot of misconception about exercise is that you need to do abdomen to get well-developed and strong abdominal muscles. You can have impressive abdominal muscles by focusing on the muscle core, combined exercises like squash with squids, foreheads with flasks, pinch.
Another option may be stabilizing exercises. One of them is the position of the dog and the bird: go down to your knees, place your hand and the upper part of your body 90 degrees (dog position), than straighten your right leg and left hand, hold for a few seconds, than change.
This exercise not only affects the abdominal muscles, but also on the balance, the lower part of the back, and even the arms and shoulders.
2. Frequent abdominal exercises can lead to problems in keeping the body
If you spend time working for your computer, or simply sit on the chair for several hours a day, your shoulders lean forward and your body becomes worn out.
If we add to it everyday abdominal exercises, the muscles become shorter and twisted, and the whole body does not exactly what you want.
Stretching and a device known as a foam roller can help you with body correction and posture correction, and everyday abdominal training can make you feel worse.
3. You can not remove the fat from the abdomen with abdomen exercises
We have already written that by focusing on a certain part of the body with certain exercises you will never remove fat from that part of the body.
The drowsers will not bring you tiles because they require low levels of body fat, and this is by no means associated with abdomen or any abdominal exercises.
You better spend time on preparing a good, quality meal, focusing on the muscle core. Traditional abdomen training is overestimated.
4. Everyday abdominal exercises are ineffective
In 20 minutes a day, you can do many other exercises that will give you and your body more benefits. Conducting 1 hour a week to only one muscle group (which is very complicated and requires much more) is not a good idea. You should probably spend that much time doing the legs!
It would be better to work on the abdominal muscles intensely 2-3 times a week, and thus achieve your goal in a shorter time. Abdominal muscles are most likely to consist of elastic fibers of the first type, which can suffer efforts without pain.
Like other muscle groups, they tend to respond more effectively to rarer training. A similar muscle group with these fibers is leaf muscles, and we do not see someone doing it every day.
5. Daily work on the abdominal muscles can lead to muscle unbalance
Not only can your everyday abdominal exercises lead to problems with holding your body, they can also bring you muscle unbalance.
The complex of muscles of the abdomen consists of many muscles, if you work a lot of abdominal training on a daily basis, the front muscles (tile work) can be much more advanced than other muscles of the abdomen. And that can even lead to injury.
Internationally, the idea is that developed tiles are a sign of good and healthy appearance. To accomplish this, there are many other ways, apart from hundreds of abdomen every day.
Myths About Abdominal Muscles
Everyone wants it, and they rarely have it. Many are trying to acquire it, but there are few who do it the right way. Of course, this is a beautiful and flat abdomen!
In the spring months, the abdomen is “ironing” in all possible and impossible ways. Often, without order and knowledge. And than, when you get off into a swimsuit and see that the result is not achieved, all others are guilty: genetics, hormones, trainers, devices … All but you not!
Have you ever considered the ways in which you want to get a flat belly? Maybe you’re wrong?
When we talk about muscle groups, abdomen are probably among the leaders in the number of untruths and myths you can hear about them!
1. Abdomen exercises will melt my fat stomach!
No, hundreds of abdominal exercises will not get a straight abdominal. Namely, the problem is not in the abdominal muscles but in the fat that overlaps them. So, the goal is to melt the fat tissue that hides your abdominal muscles!
2. Abdominal muscles and starvation!
No, starvation will not lead to a flat belly. The only one thing that you will achieve is to endanger the organism and its overall functioning.
Namely, the human body is a complex mechanism, and starvation endangers the metabolism, that is, a set of chemical reactions that take place in a living organism in order to sustain life.
3. Magical pills for straight belly!
No, there is no pill that will allow you to have a flat stomach, if you do not move and you are physically inactive. The only thing that will make this pill is to get money out of your wallet.
Instead of actively purchasing unnecessary pills, be active and take 60 minutes a day for some sport, and the abdomen muscles will soon be shown.
4. Abdominal muscles without carbohydrates!
Some people with excess pounds, are escaping from carbohydrates like a devil from incense. None of these! Carbohydrates serve the body for energy, and their input has nothing to do with weight removal.
Of course, if you are cleverly choosing the carbohydrates and the time you enter them. Keep food carbohydrates in the diet and eat them in small quantities at the first meals a day (breakfast and lunch) as they will consume the body for daily activities that follow.
Do You Have Additional Fat In Abdomen?
Some people do not understand the very simple fact about the perfect abdominal. To form abdominal muscles, you must first lose additional fat cells from your abdomen.
You can not get the look of the turtle’s armor if you still have fat in that area, because simply they will never be visible.
For the loss of fat from the abdomen there are no specific exercises that you have to work on, but instead you need to take care of your diet and ensure that the food and drinks you enter do not increase the development of fat.
Diet is the primary way to fight fat and than exercise. If you want to form your abdomen, than you need to follow a very strict diet that does not allow: fat, sugar, carbohydrates, red meat, and it is rich in fibers (fruits and vegetables), poultry, protein, fish etc. Drink plenty of water.
Train your abdominal muscles every day!
There are some exercises that are great for your stomach, but there are also a lot of daily activities that can help you, without you knowing it.
For example, if you walk the stairs instead of the elevator, keep your body upright, while walking you can help strengthen your muscles, literally without effort. Of course, this will not replace regular exercises, but it can serve as a bonus for existing exercises.
Don’t forget the basics!
Let’s go, – lose kilos – lose fat around the stomach, and than shape the stomach. If you do not follow this order and just work on the abdomen, you will not succeed. Be patient, this process can not be completed in a week, a few weeks, you need months to the final stage, but that’s the way you need to go.
How To Get Abdominal Muscles In No Time?
1. Train the abdominal muscles at the end of the training session. Remember, abdominal muscles stabilize the chest and participate in strong exhales.
For this reason, it would not be wise to tear the middle part of the body early because this will directly affect the performance of other exercises later on in training that require the involvement of larger and stronger muscles (the legs and the upper torso).
2. Train the upper abdominal muscles before the lower. For example, when performing cranks, a person uses rectus abdomens and iliopsoas (or femoral flexor). Iliopsoas is a “weak point” in the performance of the abdomen. This means that the femoral flexors – the lower abdominal muscles – will first feel fatigue than the upper muscles.
3. The exercise most suited to the abdominal muscles is actually a “crank”. Crank is nothing but a modified belly button with a limited range of movement. The starting position for the crank is lying on the floor with the back and laying the lower legs on the bench or chair.
The angle between thighs and leaves should be about 90 degrees. If you are wondering why you need to lift your legs, this is because you will force oropsoas to relax, and at the same time reduce the load on the lumbar spine.
4. Hold your hands over one another on your chest or place them in the back of your neck and lift your head off the floor so your chin touches your chest.
Try to make as much movement as possible, lift the torso as far as possible. Keep in this position and than go down to the starting position (do not allow the head to touch the floor). Do not accidentally push your hands forward to ease the movement. Then the entire exercise loses its meaning.
5. Raising the leg is also a very productive exercise for the training of oropsoas and the lower part of the abdomen. Just lie down on the floor, lift your feet a few inches from the floor and put your feet one over the other.
Tighten your chest knees, hold for a few seconds at the most endangered position and restore your legs in a controlled position.
6. You can make a series of 12 repetitions in pure form, you can increase the effort so that you can do the whole exercise more slowly, and you can ask someone to make your movement more difficult, so that its hands will create additional loads that you need to overcome.
Keep protein intake high (approximately 50% of daily calories), carbohydrates moderate (40%), and fat minimum (10%).
Muscle fiber is made up of closely linked protein molecules that are damaged during exercise. Unlike an average person, you need a lot more proteins to help recover, but also the growth of muscle tissue.
Carbohydrates have an important role in the body, however, do not base your meals on them.
Try to avoid simple sugars like sugar cane, honey, fruit juices, syrups, and even lots of fruits. Drink about 4 liters of water a day, which will help absorb foods and digestion and help to eliminate toxins from the body. At the end, make sure to take balanced meals every 3 to 4 hours a day.
A Little About Abdominal Muscles
There seems to be no single exercise segment around which he has circulated so much inaccurate information as to how to get “tiles”! I will only list some mischiefs with the abdomen:
1. “If I make several hundred abdominal exercises every day, I will have “tiles”. Painful lie!
The abdomen muscles are like any other (biceps, triceps …) and hundreds of repetitions will lead you to a state of over training, not results. The muscles will have effect if the muscle is than given enough time to rest and proper food for recovery and construction.
2. “To reduce the waist, you must work in different forms of the abdomen” – one more untruth!
Namely, exercising a certain muscle group does not dissolve the fat tissue that is around that muscle. The body works in such a way that it evenly dissolves fat, not local.
So, if you are doing abdominal pain, you will have strong abdominal muscles, but they will still not be seen if they are covered with fatty tissue.
3. “You practice regularly and you can eat whatever you want” – If everything was so simple! You can eat as many calories as you spend, which does not mean you can eat unlimited.
So, how to get the so desired “tiles”?
The key is in proper diet and regular exercise. So, eat as much as you spend or less. You move regularly because aerobic activity only stimulates the consumption of fatty tissue.