A well trained core doesn't just look good. It also helps you perform better in sports and life. We'll lead you down the path to washboard abs.
photo courtesy of MuscleBuilding http://musclebuilding.net.au/six-packs
Why do I need a six-pack?
The washboard touch on a man's body that you first see that pattern on your gut. On another note, strong stomach muscles are the basis for good posture because pressure is taken off your spine, which also prevents back pain. These muscles stabilize the core, which help all movements of the extremities. Abs are indispensable for every type of exercise.
The washboard touch on a man's body that you first see that pattern on your gut. On another note, strong stomach muscles are the basis for good posture because pressure is taken off your spine, which also prevents back pain. These muscles stabilize the core, which help all movements of the extremities. Abs are indispensable for every type of exercise.
I've already got a six-pack. How can I get bigger abs?
Train all muscle parts of the rectus abdominis muscle with different exercises for the upper abs (such as forward bend) with the lower portion (like pelvic lifts), but you can carry them out at different angles (for example, an a slant board). This will accentuate you already visible muscles.
Is a six-pack genetic?
Genetic differences between people can't be denied. It's true that there are know body types. For example, endomorphic, rounder and chubbier; ectomorphic, thin and more frail; mesomorphic, or athletic. How visible and definesd your abs depends on the characteristics of the fatty under your skin, and how strong your muscles react to growth depends on your genetic muscle composition. Almost every guy can get one varies from man to man. Some guys have muscles in the cradle; others have to work hard for it.
What is the hardest abs exercise in the world?
No question there: upside down crunches with gravity boots. These steel shakles, (P2,955, from www. ensayofitness.com) are fastened to your ankles so you can hang on a chinup bar. In the starting position, your head hangs at the bottom. No other exercise works your abs harder. Flex the upper body and put your hands on your temples while using your abs to lift your upper body. Don't swing--that;s cheating your muscles.
How can I get more definition in my six-pack?
You've got the basic washboard? Then you have to drop your body fat percentage through intensive training and more dramatic eating changes. Try to limit your carbohydrates consumption, reduce your fat and salt intake, and steamed chicken-- not fried-- has to become your favorite viand. Your diet should include low-fat cheese and raw veggies, such as carrots or peppers.
At the end of my training I can hardly brace myself for crunches. What should I do?
Directly after your bench presses, do 25 crunches, ideally on the bench. That's the best way to ensure that you to them. Plus, you don't have to look for a mat. Just make sure there aren't 10 people waiting for the bench.
Do your abs workout at the beginning of your training. You're relaxed and can concentrate on the stomach muscles. Once you've built the muscular foundation, six-pack training is fun. Get through it by thinking about how it will pay off later.
Do your abs workout at the beginning of your training. You're relaxed and can concentrate on the stomach muscles. Once you've built the muscular foundation, six-pack training is fun. Get through it by thinking about how it will pay off later.
How do you perform the classic crunch?
1 Lie down with your back on the floor. Bend your legs (about 90 degrees) so that they are at the right angle of your hips. Put your arms to the side of your head and touch your fingertips--don't pull on your head. | 2 Using your core muscles, lift up your upper body until your shoulder blades no longer touch the ground--you don't have to go farther than that. Keep your back as straight as possible and keep your head in line with your upper body. Hold at the end position for a few seconds, then slowly and with control, lower your upper body. At the lowest point, hold the flex in your stomach muscles. If it burns, your doing it right. |
What are the main muscle groups in my six-pack?
There are four main muscle groups: the rectus abdominis muscle, external obliques (these lie over the internal obliques), internal obliques (under the abdominal muscle), and the transverse abdominal muscles.
Can you give me extra tips for perfect six-pack training?
The training for your washboard abs is very strenuous, so it's that much more important that you're motivated. Think about the following advantages. A strong core"
Brings extra power. Training the transverse abdominal muscles strengthens the rotation of your core and helps you with sports that require throwing or stroking movements.
Assists in good posture. Runners and cyclist struggle with problems that cause shortened muscles in the lower back. Abs. training events out of the imbalance and helps build an erect posture
Builds stronger protection. Most abs exercises strengthen the transverse abdominals. This muscle group protects your inner organs.
Brings extra power. Training the transverse abdominal muscles strengthens the rotation of your core and helps you with sports that require throwing or stroking movements.
Assists in good posture. Runners and cyclist struggle with problems that cause shortened muscles in the lower back. Abs. training events out of the imbalance and helps build an erect posture
Builds stronger protection. Most abs exercises strengthen the transverse abdominals. This muscle group protects your inner organs.
Is there a trick for maximal stomach muscle growth?
If you vary the pace of your exercise, you can stimulate your muscle growth. For the first eight reps of an exercise, you need to spend four seconds on the positive as well as negative movements. Cut the time in half for the next four reps, so two seconds in and two seconds out. This strategy places more demand and effort on your muscles.
Abs without crunches: is that possible?
You'll only develop a defined six-pack with an isolated stomach workout. But you can get a strong core without a pure abs workout. For example, try running like an eagle. Stretch your arms out of the side or above your head when running. Your arms can no longer counteract the rotation of your upper body, so you have to hold your core in a line and you can only do that with flexing. You'll feel a positive effect, even if you're not replacing a workout. Add a minute in this position occasionally during a run.
What's is a timetable for a six-pack?
Week 1: Start. Everyone has the belly he earned. It's up to you to turn it into a six-pack. Tell your friends and relatives about your mission so that they can pressure you to succeed.
Week 2: Re-educate your body. Train before breakfast, and you won't need any excuses to skip training at night. Be consistent with your eating . Lapses in your dedication will come soon enough.
Week 3: Get tough. By now, you shouldn't have any more muscle pain. Advantage: You can train harder. No pain, no gain. Even Men's Health cover guys have to sweat for their abs.
Week 4: Check it out. a glimpse in the mirror, at the scale and in your abs diary should bring a smile to your face. Stay focused, especially if you've slipped with eating.
Week 5: Change your program. Your muscles need regular new stimuli growth. Integrate new stomach muscle exercises. Don't know any more? Head to www. menshealth.com.ph and search for new abs exercises you can add to your routine.
Week 6: Drink more. Feeling hungry can get on your nerves, especially if you're eating less carbs, which you should be doing. Drink 3-5 liters of water per day to fill you up and distract you from your hunger pangs.
Week 7: Eat right. Watch the snacks. Protein-filled items such as tuna in water, baked chicken breast, or cottage cheese are permitted in any quantity. A handful of nuts is also okay.
Week 8. Train Harder. Intensity before endurance goes with a hard 10-week plan. Really exert yourself and keep the pauses short (30-45 seconds between sets) to fight distractions.
Week 9: Train with a partner. Get assistance. A training partner helps not only with motivation, but can support you when you can't do that last crunch.
Week 10: Super output. Make a photo appointment that you can work towards. Happy with the result? Then send us our before and after photos: [email protected]
Week 8. Train Harder. Intensity before endurance goes with a hard 10-week plan. Really exert yourself and keep the pauses short (30-45 seconds between sets) to fight distractions.
Week 9: Train with a partner. Get assistance. A training partner helps not only with motivation, but can support you when you can't do that last crunch.
Week 10: Super output. Make a photo appointment that you can work towards. Happy with the result? Then send us our before and after photos: [email protected]
DO I HAVE TO EAT PROTEIN TO BUILD ABS?
PROTEIN is important when it comes to nutrients for men. Protein from naturally rich sources like fish, meat, and milk products is the base that your body uses to build muscle. Just like all food, the amount you eat is what counts. A lack of protein makes the body weak, so athletes (like yourself) should eat up to 1.8 grams of protein per kilo of body weight. That's the maximum dose; your body will excrete any more.
Why do I have to watch to my carbohydrate consumption?
Carbs are the number one fat maker! Every unburned gram of carbohydrate lands in your liver and muscles in the form of glycogen ad when those storehouses are full, the extra carbohydrates turn into fat. Limit your intake to 100-150 grams daily and have those complex carbohydrates, like beans and legumes, for minimal swings in your blood sugar level.
I have job and a family. How can I fix six-pack training into my day?
It's easy with discipline and time management. The following tips will help:
- Make it clear to your family that this is an important project, but only within a limited time. With enough background info, your friends and family will understand and your wife will endure (while shaker her head) your new eating habits.
- Strapped for time to train? Do your abs exercises in front of the TV. Use every commercial break for three sets of crunches.
- Plan your shopping better. Be honest: How many times each week do you run small errands? Shopping once a week will save you time that you can invest in working out.
- Kids? Let them come along on your run. A competition with Dad could be fun for the little ones, too.
- Make sure your family doesn't suffer with your eating. Create meals where the carbs are in the side dishes to make it less of an issue.
What does the perfect abs diet look like?
THE HARD VERSION 7 AM: Have a snack directly after training, a protein shake made only with water or a serving of cottage cheese. 10 AM: Breakfast: Scrambled eggs made with five egg whites and two egg yolks, with tomato and onions. Have half an orange on the side. Noon: A protein shake snack made only with water, or a serving of cottage cheese. 2 PM Lunch: A large portion of steamed vegetables or a salad with 250-300 grams of chicken, beef or fish, steamed. 4 PM Snack: Two slices of whole-meat bread with two slices of cooked ham 7 PM Dinner: 250-300 grams chicken, grilled beef, or fish with vegetables and 1-2 tablespoon of olive oil. 10 PM Snack: Two teaspoons of peanut butter (no sugar, no salt) | THE MODERATE VERSION 7 AM: Have a snack directly after training, like a protein shake with low-fat milk. 10 AM Breakfast: Four scrambled eggs, cooked ham on whole-wheat bread, six tablespoons of oatmeal mixed with milk and grated apple. Noon Snack: A protein shake made only with water or a serving of cottage cheese and one tablespoon of raisins. 2 PM Lunch: 250-300 grams of roasted chicken, beef, or fish with vegetables and a handful of whole-meat noodles. 4 PM Snack: One or two pieces of fruit, like an apple, or a serving of fresh pineapple. 7 PM Dinner: 250-300 grams chicken, beef, or fish with vegetables and brown rice with tomato sauce. 10 PM Snack: A handful of nuts and two slices of hard cheese. |
Is eating fat forbidden during abs training?
Not at all. Fat is the most energy-rich nutrient, but it doesn't raise your insulin level. Choose healthy unsaturated fats like cold-pressed olive oil, canola, or linseed oil, nuts, nut puree without sugar, or fatty fish such as salmon or herring. Predominately saturated fats, such as those in eggs or beef, also belong in a well-balanced abs diet - you need an energy replacement for the carbohydrates. Don't cut too many calories, either. If you save calories the wrong way, you'll burn protein instead of using it to build muscle.
What can a Swiss ball add to my six-pack training?
Photo courtesy of Men's Health.
According to a study from New Zealand, training with a Swiss ball is more effective than a weight bench. Using a Swiss ball as support strengthens your stomach, leg and back muscles. Your body stabilizers itself automatically and you improve your balance and coordination. Using your back muscles also helps remedy chronic pain in your neck and spine.
Which Swiss ball should I use?
It depends on your measurements. If you're taller than 1.75 meters (5'7"), you should select a ball with a diameter of at least 75 centimeters. The ball should be about 80 percent full of air to allow the material to get used to stretching. After two hours, fill it to capacity and let the ball rest for 24 hours. You can buy Swiss balls in most sports stores or online.
Which Swiss ball should I use?
It depends on your measurements. If you're taller than 1.75 meters (5'7"), you should select a ball with a diameter of at least 75 centimeters. The ball should be about 80 percent full of air to allow the material to get used to stretching. After two hours, fill it to capacity and let the ball rest for 24 hours. You can buy Swiss balls in most sports stores or online.
Is six-pack training healthy?
Depends how you design it. In principle, you should prepare a time frame for your "mission washboard abs." If you stick to 6-10 weeks. It's easier to get motivated. One thing's sure - it's hard to get those ripples in your stomach. You have to understand that weeks of deprivation lie ahead and it's important not to lose sight of the fun aspect of exercise. Make sure you get enough vitamins and nutrients from fruit, vegetables, and water. And, skip any "miracle cures" you may find online.
How often should I eat protein each day?
It's important to eat a protein-rich meal every 2-3 hours so that there's always enough protein in your blood for muscle building. The body will use the nutrients better if you eat smaller meals than if you have 2-3 large meals.
Are there legal enhancement substances to build abs?
Creatine is a legal way to fuel for your muscles. It leads to increased strength, but also causes the body to retain water. For best results, take five grams directly after training, either as chewable tablet or in a protein shake. Try GNC Creatine Monohydrate capsules (P1,650/120 capsules, from GNC).
L-Carnitine transports the fatty acids circulating in your blood to the mitochondria-the power plants of your cells - and optimizes you metabolism. For best results, take 1,000 - 1,500mg on an empty stomach 30 minutes before training. Try Healthy Options L-Carnitine supplement (1,478/60 500-mg capsules, from Healthy Options).
Amino acid capsules contain pure Lactalbumin hydrolsate, a high-quality lactoprotein with amino acids that are quickly absorbed in liquid form. Try Twinlab Amino Fuel (P1,000/50 capsules, from Health & Beyond).
Protein powder Have it immediately after training in a shake. It's great for recovery or as a snack. Try Designer Whey (P1,890/900 g container, from Health & beyond).
L-Carnitine transports the fatty acids circulating in your blood to the mitochondria-the power plants of your cells - and optimizes you metabolism. For best results, take 1,000 - 1,500mg on an empty stomach 30 minutes before training. Try Healthy Options L-Carnitine supplement (1,478/60 500-mg capsules, from Healthy Options).
Amino acid capsules contain pure Lactalbumin hydrolsate, a high-quality lactoprotein with amino acids that are quickly absorbed in liquid form. Try Twinlab Amino Fuel (P1,000/50 capsules, from Health & Beyond).
Protein powder Have it immediately after training in a shake. It's great for recovery or as a snack. Try Designer Whey (P1,890/900 g container, from Health & beyond).
How can I mix up my abs training?
Lift your feet. Doing crunches with your feet planted on the floor work the upper part of your abs and are mainly responsible for a six-pack. To train the lower portions, lift your feet a few centimeters from the ground.
Touch your chest. The position of your hands can influence the difficulty level of the crunches. If you can't manage the last rep in a set, cross your arms in front of your chest. Still think that you can do two more crunches? Try it.
Increase the resistance. If your stomach muscles are well-trained, your body weight no longer provides enough resistance. Now's the time to integrate weights, medicine balls, and resistance bands. Another trick is to stretch you arms out over your head.
Why is a low blood sugar level important?
When you eat carbohydrates, your blood sugar level increases and the pancreas secretes insulin. This causes fat to be stored and slows down fat loss. So for a visible six-pack, it's best to keep your blood sugar level low by eating foods with a low glycemic index, like lentils, beans, or apples.
Touch your chest. The position of your hands can influence the difficulty level of the crunches. If you can't manage the last rep in a set, cross your arms in front of your chest. Still think that you can do two more crunches? Try it.
Increase the resistance. If your stomach muscles are well-trained, your body weight no longer provides enough resistance. Now's the time to integrate weights, medicine balls, and resistance bands. Another trick is to stretch you arms out over your head.
Why is a low blood sugar level important?
When you eat carbohydrates, your blood sugar level increases and the pancreas secretes insulin. This causes fat to be stored and slows down fat loss. So for a visible six-pack, it's best to keep your blood sugar level low by eating foods with a low glycemic index, like lentils, beans, or apples.
What are 10 best exercises for abs?
((published on Men's Health-Coach: Compact knowledge for men) magazine) Illustration by Warren Espejo