Three Keys To Obtaining Six Pack Abdominal Muscles

By Author: Brett Walker
Total Articles: 14
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Introduction

One of the biggest misconceptions about getting six pack abdominal muscles is that you must spend hours in the gym concentrating on ab exercises. That's not true!

In fact there are three keys to gaining a six pack:

1 Healthy Diet

2 Exercise

3 Tightening up the abdominal muscles

Key #1 - Diet

You have a six pack hidden under the fat. You need to lose body fat to reveal it so a healthy diet is vitally important.

One of the best ways to develop a fat-free abdomen is to eat more often, say six times per day. Your body is pretty smart and when it realises that you're eating regularly it will store less food as fat because it won't need fat stores for future use.

Eat healthy food such as the following:

* High quality meat such as fish, chicken, turkey. and organic beef or lamb (but not bacon).

* Nuts, beans and seeds. These are loaded with healthy fats, fiber, and protein.

* Complex carbohydrates such as cereals, potatoes, wholemeal pasta and wholemeal bread.

* Plenty of fresh fruit, vegetables and side salads.

* Plenty of ...
... water, preferably spring or filtered. Squeeze some fresh lemon juice into some of your glasses of water.

A typical day would include a healthy breakfast, two light meals and in between snacks of fresh fruit, nuts and water.

Key #2

Try to do some cardiovascular exercise, which is good for the heart, builds stamina, and burns fat.

This is any activity that increases your heart and respiration rates, which can be any type of exercise that you feel comfortable with.

Walking is an excellent form of exercise and can be easily incorporated into your daily routine.

If you have the time to do more then try to do some high intensity workouts, incorporating interval training, ie a period of intense activity followed by a rest and then intense activity again.

Such exercises include:

* running

* cycling

* rowing

* trampolining

* skipping

* aerobic classes

It's also good to incorporate some high intensity strength training to increase muscle tissue. Such exercises would include:

* squats

* lunges

* chest presses

* chin-ups

* pull-ups

* press-ups

* Back pulley exercises

* weight training with dumbbells and barbells,

Key # 3

To obtain six pack abdominal muscles do some exercises which tone up the abdominal area such as:

* jack knives,

* suspended leg lifts

* abdominal crunches

Doing 50 - 100 crunches a day on alternate days will tighten up your stomach muscles.

To do this lay on your back with your knees bent and the soles of your feet on the ground. Place your hands lightly on the back of your head and then raise your upper body as close to your knees as you can, keeping your bottom on the ground. Slowly return to the starting position.

Start out by doing 3 sets of fifteen repetitions and then gradually increase this as you get fitter.

A variation on this is to twist your upper body slightly as you're sitting up and touch your right knee with your left elbow. The next time that you sit up touch your left knee with your right elbow and alternate in this way. It makes the exercise a bit more interesting and exercises the side muscles also.

The abdominal crunch is more effective if you use an incline board. To do this lie back on the board, put your feet under the footpads and crunch up about halfway. Sit up slowly so that you use your abdominal strength to complete the move - not momentum.

If you have access to a leg-raise station use this to do some vertical leg raises. To do these rest your elbows on the station, hang straight down and lift your legs from your pelvis without bending your knees. Do not use the momentum of your body to complete the action. Instead use your abdominal strength to complete each rep.

Functional Fitness Trainer

I would highly recommend getting your own functional fitness trainer, who will work out a program that's specific to you and your own personal needs.

Functional fitness is a system of training that is truly holistic and utilises movements that are natural to the body. It enhances the health and strength of every muscle and focuses on improving the strength of the body's core, which is the abdominals and lower back.

Finally, be consistent and don't give up. If you continue with a low-fat diet, at least 30 minutes of cardio three or four times per week and toning up the abdominal area it should take you about eight weeks to have rock hard six pack abdominal muscles. So what are you waiting for!

About the Author

Brett Walker lives in London with his wife and two daughters. He has always taken a deep interest in keeping fit, playing sport and in good nutrition. He has found that getting our sub-conscious thoughts right first is the foundation for keeping fit and maintaining our correct weight. He spends a lot of time reading and researching this topic and likes to share what he has learned. Discover the Secrets To Looking Good and Feeling Fit and sign Up For Brett Walker's Newsletter by visiting his website at: http://www.brettwalkeronline.com