Tips, Diet & Myths
Tip 1: Avoid Traditional Sit-Ups
Traditional sit-ups actually do very little for the abdominal muscles. Even when done properly, the strain is mostly on the hip muscles. There is also the tendency to pull the torso up with the arms, which of course is not the point of the exercise. Further, when sit-ups are done very quickly, as people have a tendency to do, it is the momentum that tends to force the torso up and down, rather than any muscle groups. The crunch is a good alternative to old school sit-ups, and will benefit you in your quest for ripped abs.
Tip 2: Increase The Resistance
All stomach exercises need resistance to be effective, whether it comes from a resistance band, an exercise ball, or just gravity. Exercises that do not use any resistance, such as standing broomstick twists, will not be even remotely beneficial to your midsection. The good news is that this particular exercise will not do any harm and is actually a good warm up for your trunk. Just do not expect it to flatten out your stomach and to develop lean ripped abs.
Tip 3: Don’t Do Too Many Reps
There is never a need to do more fifty reps of a stomach exercise. If fifty reps is not giving you results, then change the exercise. As you build strength, if you feel the need for a bigger challenge, try a more difficult exercise as an alternative to adding reps.
Tip 4: Sleep Well
Believe it or not, how you sleep has an effect on your stomach exercise routine. If you sleep in a position that cause back pain, it will make it much more difficult to work on your midsection in the morning. Sleeping mostly on your stomach is one of the best ways to cause back pain, as it forces your back to arch, often resulting in annoying back pain. The best way to avoid this is to sleep on your back with a pillow under your knees. This will help keep your vertebrae in line, prevent back pain and allowing you work out pain free in the morning.
Proper exercise technique is important. These are just a few tips to help you avoid wasting time and potential injury. Be sure to research thoroughly before beginning a new exercise, and always consult your physician before beginning any physical fitness routine. Lean ripped abs can and will be yours so keep training hard.
Although you probably want to learn how to build abs fast, it is absolutely vital that you exercise and diet safely. There are numerous unsafe ways to build a 6 pack and sure, they will probably yield quicker results. However, the possibility of injury or illness far outweighs the benefits. If the damage is severe, you may have to stop exercising or dieting. This will halt or even set back your progress, causing you to start over at a lower level. This is something you do not want to experience. To avoid this from happening, simply exercise and diet safely. This is the right and proper way to build abs safely.
Avoid Crash Dieting.
In order for your ripped 6 pack to show, you need to remove the layers of fat covering it. Do not starve yourself and do not crash diet to lose the weight. These practices can lower your immune system and metabolism and may actually cause you to gain weight in the end.
Dehydration can cause muscles cramps, fatigue and injury. To avoid this, drink plenty of water or vitamin or mineral enhanced beverages such as Gatorade or Vitamin Water. For years, doctors, nutritional experts and fitness trainers have recommended that drinking eight 8 ounce glasses of water a day to maintain good health. Drinking more will help burn extra fat by increasing lipolysis and mobilizing stored fat. It is recommended that those trying to develop ripped 6 pack abs should drink an ounce of water per pound of bodyweight for optimal fat burning.
Know Your Limits.
This rule applies to veterans and beginners alike. If you know you can only do one hundred abdominal crunches, do not let others bully you into doing two hundred more. Let your body grow and adapt to the exercise before pushing past your limit. If you do not, you may face severe injuries.
Do Not Ignore Pain.
Although many people continue to exercise when they are pain, it is an unsafe practice. Pain is an indicator that something is wrong. To prevent injury, stop working out immediately and rest until the pain disappears.
It takes more than a vigorous exercise program and thousands of crunches to create ripped 6 pack abs. Although exercising is important, it will mean nothing if you do not eat a healthy and balanced diet. Here we will provide you with a variety of nutritional tips you will need to obtain the lean ripped 6 pack abs you always dreamed of.
1. Cut Unhealthy Fats.
Although it may be tempting you erase all fats from your diet, it is only necessary to remove the unhealthy ones such as trans and saturated fats. Mono-saturated fats such as olive oil, fish and nuts provide a variety of health benefits such as lowering cholesterol. In addition, statistics show that those who keep some fats in their diets have been helped to stay on track longer.
2. Avoid Large Evening Meals.
Eating a large evening meal may contribute to weight gain because people tend to not burn as many calories at night. Instead, eat bigger meals earlier in the day and smaller ones in the evening for optimal calorie burning.
3. Spread Out Meals.
Instead of three large meals, have four to five smaller meals throughout the day to slim down. This also allows you to maintain healthy insulin and amino acid levels, which is good for your overall health.
4. Replace Starches with Vegetables.
Although starches are necessary, replace some of your portions of processed starches with vegetables, which contain fewer calories.
5. Increase Protein Intake.
To gain lean muscle mass and speed up your metabolism, increase your protein intake to make up for the decrease in calories.
6. Avoid Carbonated Drinks.
Carbonated beverages such as soda contain lots of sugar and empty calories. In addition, they can cause bloating and water retention.Proper nutrition is necessary if you want a flat stomach. Contrary to popular belief, ripped 6 pack abs do not start to develop in the gym. They begin to develop in the kitchen. If your abdominal area contains a lot of fat, your chiseled abs will not show. Because of this, your first priority should be to reduce your body fat. These nutritional tips should definitely help you on your way to ripped 6 pack abs.
Abs Myth Alert!
It seems like not all the things that we hear from “experts” or have overheard in the public areas are true. Maybe the reason we are not getting those perfect ripped 6 pack abs is because we are not doing it right. Then that would be a terrible waste of our time. So we need to know the myths and what is actual fact in order to get the ripped 6 pack abs we want.
Six Pack Myth 1: Abdominal muscle is different from regular muscle.
Muscle is muscle. Abdominal muscle is the pretty much the same as our biceps and lats. The only difference is the location. Abdominal muscles are not resting on a bony surface, instead it is against the stomach and intestines. There is no significant difference whatsoever.
Six Pack Myth 2: Strong abs means a strong back.
The key to a strong back are balanced abdominal muscles. You can work your abs, but no more and no less than you work your other muscles throughout the day. There seems to be a heavy emphasis on working your abs, this heavy emphasis is often misunderstood to be the main contributor to good health. These crappy infomercials give the false belief that by working out just one part of your body, and developing lean ripped 6 pack abs you will miraculously transform your overall health.
Working out and exercise should not just be concerned with one part of the body. What you need is an overall body fitness plan to be healthy.
Six Pack Myth 3: You have to train your abs at least every other day.
They say that you need to train your abs hard twice a week. That gives them the proper time for recovery. The key is to choose exercises that fatigue your abs, so that they actually need recovery time. Include exercises that use the abs functionality. Since abs are used to stabilize the body, holding a push up position without letting your body sag will really work and develop your abdominal muscles.
Six Pack Myth 4: To gain results, high repetitions are required.
The key to abdominal gains is to overload. If you aim for abdominal endurance, the more crunches you do each time, the more you can do later on. It does nothing to actually strengthen the abs very much, however, it will eat up most of your time. The key is not the number of reps it’s the intensity of the reps you do.
Building ripped six pack abs is a long term process, there really are no shortcuts and you have no choice but to work hard, eat well and train with the utmost intensity. It can be done and as long as you commit, you will reach your goal. Good luck!