Each of us has a six-pack. The only way the actual six-pack can be seen is if the fat percentage of the body is reduced. The stronger the abdominals are the stronger the internal muscles and back. The abdominals are used for almost every move. The core muscles, including the abdominals are required for strength and can also help to develop power in particular sports such as football. Whenever weight training is performed, the core muscles contract to stabilise the body. A stability ball is a great way to strengthen the core muscles because retaining posture on the stability ball whether performing push-ups, sit-ups or tricep dips, engages the core muscles and builds strength.
No amount of sit-ups, even into the thousands, can give you a six-pack. Regular fat burning exercise like spinning or running incorporated with weight training will strip off the fat to reveal the lean muscle. A six-pack is very attractive to the opposite sex and shows off good health. Crunches or sit-ups are effective to increase the size of the muscle but it is important to strip the underlying fat. A medicine ball or dumbbell provides extra resistance and can help to build muscle strength faster. Here are some tips to help you build that sexy six-pack.
Never skip breakfast – It may seem like the best thing to do when a calorie deficit is required in order to reduce fat in the body, but breakfast is the most important meal of the day. During sleep, the body is in fasting mode. The best way to break the fast and get the metabolism going again is to eat breakfast. Toast with peanut butter is a good option or grilled bacon and poached egg. Both these meals contain protein to provide the body with energy.
Drink water – dehydration lowers the metabolism. To heighten the metabolism try to drink two litres of water per day. A sign of hunger may just be thirst so have a glass of water if you feel hungry and see if the pangs vanish.
Be a devil – it is fantastic to eat 80% of the time or six out of seven days, but being too strict on your favourite foods may cause the body to crave more of it. Have a cheat day once a week but try not to go too overboard.
Eat your greens – fruits and vegetables are packed with fibre, water, natural sugars, carbohydrates, and vitamins/minerals. They are filling and low in calories. Bananas provide energy during, before, or after a workout.
Cut out booze – alcohol contains sugar and, therefore, empty calories. Alcohol is converted to energy, as it cannot be stored in the body. If the energy from the alcohol is not burnt off those excess calories will turn to fat and do nothing to build a six-pack.
Eat regularly – Try to eat every three hours or six times per day. Breaking up meals encourages dietary thermogenesis – a process that takes place in the body and burns calories to digest foods. Regular meals also keep the blood sugar levels normal.
Take a B complex – This wonder vitamin helps to reduce cravings for sugar, keeps the nervous system in optimum condition, and converts glucose from the body’s cells into energy.
Refuel after a workout – Consume carbohydrates that offer instant energy like a banana or plain rice cakes after a workout to build up the glycogen levels.
Eat foods low on the GI scale – the lower the food is on the glycaemic index (GI), the more energy it will give throughout the day. The higher the glycaemic index the faster it is absorbed into the body but can also destabilise blood sugar levels and cause unhealthy cravings. Most vegetables are low on the GI index, as is brown rice, wholemeal bread, and yoghurt.
Eat healthy snacks – Steer clear of junk food and opt for healthy snacks like yoghurt, fruit, oatcakes, rice cakes, nuts/seeds. Eventually the taste buds will get used to the taste of healthy foods and avoid nasty junk food.
Know your portion sizes – If you opt to eat regularly or up to six times per day, the portion sizes must reduce. Fruits and vegetables should cover over half a plate, protein should be on average the size of a pack of cards, fats used should be measured and ideally no more than a tablespoon should be used, and carbohydrates should be the same size as your rolled fist.
