Six Pack Abs: If you really want them there are a number of ways to go about getting them. Are you fit and healthy? Are you obese? Do you need to have fat loss and weight loss? Are you already at your optimum weight but want to build some hard lean six packs now? Either way, it can be done.
If you have weight to lose, it is important firstly to consult your doctor with a view to having a thyroid test amongst other tests he may want you to undergo before setting out on your new journey of weight and fat loss. Hypothyroidism can result in weight gain and weariness and unless that is sorted out with medication, you will find yourself fighting a losing battle. Also, if you are obese, you are going to have to take baby steps both in dropping weight and exercising. Let your doctor guide you in this regard.
Exercise is extremely important not only for longevity, protecting your bones from osteoporosis (this can affect both men and women). It is also extremely important for your success in building up nice lean, hard muscle groups. And by creating nice hard and lean muscle, your metabolic rate will speed up. With a speedy metabolism you will enjoy greater weight loss and more pleasing results. Try to exercise no less than five times every week and utilize weights.
Short term goals may set you back to where you started so think long-term goals. A well organized exercise regime will keep the fat at bay and will improve your body health. In fact, the more you exercise, the more energy you will have. An increase in energy will result in better blood circulation and leave you looking and feeling wonderful. Some introverted people even turn into extroverts with regular exercise. Depression lifts, self-esteem improves and the more you work out the more your body will be energized.
Diets as most of us know do not work and in fact can actually result in excess weight gain each time the diet is stopped. By choosing your food carefully and following a low GI eating routine it will soon become second-nature to eat properly and you may begin to find junk food abhorrent. Someone once mentioned that success in becoming lean is 40 percent reliant on exercising and 60 percent reliant on food choices. Be determined because sometimes the last few kilos are the hardest to lose and can take months. Never, ever give up. If you need to, consult a dietitian who can give you a healthy eating plan and a personal trainer to assist you in toning up your body.
Keep a food diary and record everything you eat in 24 hours. You will clearly be able to see where you went wrong or what you did correctly. Recognize comfort eating by linking binging to moods and work on eradicating this. Exercise to reduce stress instead and chew on gum to stop comfort eating. Treat yourself in other imaginative ways instead.
Warming up before exercising is very important because the lack of this and being dehydrated can lead to painful cramps or muscle damage. Once you are exercising regularly, try changing your routine every month or so. This will enable you to exercise muscle groups which may be neglected and will build lean muscle up at a much quicker rate. It is helpful to add glutamate and protein shakes to drink to get those six pack abs. Remember that it is protein that builds up muscle so concentrate on those.
I am going to give you a set of eight exercises to help you build up your abs. Remember to exercise caution when you start. Work each exercise up from six to fifteen times each side of the body as you gain strength. It is really important that you rest for at least one minute between each lot of exercises as this burns fat.
1. Without using any grip dumbbells or weights, stand straight and tall, pulling back your shoulders then bend forward standing on one straight leg while reaching back with your other leg also straightened.
2. Lie on the floor on your back. Grip a dumbbell in each hand. Lift up with straight arms until they are together. Lower again and repeat
3. With a strong exercise ball, place both hands on the ball and lift each knee one at a time inwards towards your elbow.
4. Using bench to support feet and with hands on floor, do push ups without letting hips sag.
5. Stand upright with legs slightly apart. Bend your knees a little. Lift each arm one at a time holding a dumbbell in each hand to the shoulder with elbows pointing downwards. Raise in a second movement straight upwards.
6. Lift yourself up and down on a strong bar set to approximately hip-high. Keep your body and core straight and tight.
7. Use heavy weights with the assistance of a bench press behind you to support legs alternately. Squeeze buttock muscles and abs while bending each knee towards floor.
8. Standing legs apart, hands holding one dumbbell in front of you at shoulder height, bend knees and swing dumbbell down between legs.
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