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Friday, April 15, 2016

How to Get Pack Abs?



It will take dedication, time and patience to get a six pack. You need to do two things: lose fat and build muscle. You get this by dieting and exercising consistently. You can have the most toned and muscular abs, but it will not show if there is a layer of fat over them. This article will discuss ways in which you can accomplish both of these goals.


Building Ab Muscles

 Pullup






Grasp a pullup bar with a grip that's slightly wider than shoulder width. Pull your shoulder blades down and back, bend your legs behind you, cross your feet, squeeze your butt, and brace your abs (this ensures your core gets worked). This is the start position (a). Pull yourself up until your collarbone reaches the bar, driving your elbows down toward your hips (b). Return to the start position (c). If unable to pull yourself up, loop an exercise band over the bar and around your knees.


Do crunches



 Lie on the floor (with or without a mat) with your arms in front of your chest or with your hands lightly touching your temples (never behind your head). Bend your knees. Raise your shoulders (upper torso) towards your knees, using strictly your abdominal muscles.

    It is very important to not lift your entire back off the floor, as this can cause back strain. Additionally, the extended movement does not help you develop six pack abs any faster.
    The most important part of the crunch is the initial flexing of your abs as you lift your shoulders off the floor. As soon as you begin lifting off the floor, exhale through your mouth, ending with a gasp once your shoulders are off the floor.
    Pause for a second once you are at the top of the crunch and exhale the last bit of air from your diaphragm while flexing your abs. Lower back down slowly and controlled while inhaling through your nose, just until your shoulder blades touch the ground. Do not let your head touch the ground.



Quick walking





 walking is one the coolest exercises you can do to lose body fat, but I tell you if you can increase the intensity of your walking by moving fast you will lose even more fat than when you are doing normal walking. Before you begin your normal usual walking, do stretch out and complement it with warm up before embarking on walking. As soon as you increase your walking speed, attempt to keep that rate as much as you are able to. When you are exhausted, try to do longer periods of quick walking and after that you do short periods of slow walking.


Barbell Landmine





Wedge one end of a barbell in the corner of two walls. Lift the barbell up by the other end and hold it on your chest (a). Next, press the barbell directly out from your chest with both hands, fingers laced (b). Keeping your arms straight, rotate from your shoulders to one side, then to the other. Return to the start position (c).


Do an ab roller exercise




  Hold the ab roller while kneeling down on the floor. Slowly push the ab roller out away from your body, extending your arms. Go down as far as you can without touching your torso to the ground. Yours arms should be well outstretched above your head.

    Try a barbell ab rollout if you don't have an ab roller. Use an Olympic barbell loaded with 5 or 10 pounds on each side. Get into pushup position, with your hands on the barbell instead of on the ground. Slowly lift your hips and bring the barbell back towards your legs, until your legs are perpendicular to the ground and your glutes are all the way back. Go back down slowly and repeat.



Losing Fat





 Understand what it means to lose weight. In order to burn fat, you need to use up calories. Since there are about 3,500 calories in a pound, you need to burn about 3,500 more calories than you bring in with food or drink in order to lose one pound.[2] It sounds simple, but it's actually quite hard.

    Don't have unrealistic expectations. A vigorous, hour-long workout will only burn 800 - 1,000 calories. Luckily, being active helps, and if you burn between 600 and 800 more calories than you take in per day, you can expect to lose about one pound per week. You'll start seeing results in your abs quite quickly.
    Understand this before you start trying to lose belly fat: There is no way to target fat loss in any one area of your body.[3] (This is also called "spot training.") Just like your body deposits fat in many different places, it burns fat in your entire body, not just from your abs or your thighs.


Get the right amount of sleep




 Doctors are beginning to dive deeper into information suggesting that hormones that control appetite are affected by sleep, or lack thereof.[15] In one study, scientists compared individuals who got 5.5 hours of sleep per night, and individuals who got 8.5 hours of sleep per night. The individuals who slept 8.5 hours per night were able to lose more body fat than those who slept only 5.5 hours per night.

 Control your stress





 Stress, along with sleep, is helpful in pushing you toward your weight-loss goal.[17] Participants in a study who slept at least 6 hours but no more than 8, and who had the lowest levels of stress, were more likely to lose weight than participants who reported higher levels of stress.




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