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Six Pack Abbs
Hi,
I am Pradeep 23 years young boy want to build 6 pack abbs. how long it take and what i have to do for that. Please tell me in detail about exercises for that and also diet chart. my email id is Pradeep.bsa@gmail.com
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Hey man, to get the killer six pack that you truly want, this will take much attention and disipline, especially to your eating. When getting a six pack, you cannot do abdominal exercises alone, and extensive cardiovascular exercising such as running is needed to get chiseled abdominals. Anything that will get your body breathing hard, and your heart going good to get you sweating nicely will do just fine to target any excess body fat you have from preventing you from getting a six pack. If it is in your price range, a punching bag is an excellent investment to get your cardio in. Along with providing a rich cardiovascular exercise session, it can be quite a fun workout to do, somthing you look forward to. I know for a fact without mine now, I really wouldn't be as happy with my workout regime. Of course, you do not want to stray away from abdominal exercises, because those will be the foundation to your defined six pack. The crunch is quite possibly the best abdominal exercise you can do for your body, because it targets your overall abdominals. Once you feel that they are becoming too easy, you can do what are called "decline crunches" also, which increase resistance when your doing each crunch, thus giving you a more aggressive workout. Leg raises are also a great exercise, which can be done by lying completley flat on your back, and slowly raising your legs up off the floor and back down again, without letting them touch the floor. When doing this, keep your legs as stiff as a plank, and keep your arms at your sides. If done correctly, you will feel your abdominals tense up with each repitition in which your legs are raised. The "bicycle" is an abdominal exercise done by laying flat on your back, and crossing your fingers behind your head (kind of the same position you would assume when doing a crunch.) With your back still flat on the floor, raise your knees off of the floor, and stya in an almost crouched position. Then, doing ONE leg at a time, pull that particular leg in towards you, while doing a similar motion with your head as you do with a crunch. Use your arms to pull your head towards the knee you are pulling in. Like I said, this is a very similar exersice to a crunch, just with some modification to your knees. Situps, along with crunches, are also very beneficial to constructing a solid six pack. I personally do those exercises every OTHER day, just to prevent my muscle tissue from tearing too much, thus creating a serious injury. Since you want to work on your six pack mainly, a good exercise regime would be cardiovascular one day, then the next, abdominal exercise training. As long as you complete those exercises and stay dedicated to it, you will achieve the six pack you want, as long as you diet properly. I cannot say how long it will take to complete this goal, because achieving a six pack takes SERIOUS dedication, and even with your all given directly to it, it still may take some time. Everbody's body acts differently as far as developing muscle over certain periods of time, because of such things such as metabolism, and other various traits that you are born with, and cannot be achieved in any way. You can't accuratley put a time limit on a project such as this. As far as dieting goes, achieveing a six pack is said to be 80% reliant on nutrition alone. I would say absolutley little to NO sweets whatsover, and due to the circumstances, not alot of carbohydrates such as pasta, bread, etc. Also, watch how much fat total is in your foods, and if you must eat it, try to eat unsaturated fat which doesnt contain as much cholesterol as saturated fats do. Unsaturated ussually derives from plants, where saturated comes from animals. Protein is one other thing that creates a calorie, but proteins also build muscle. Hence, if you want a six pack, watch your carbs and fats, but each a reasonable amount of protein. (For the record, one gram of fat contains 9 calories, carbohydrates have 4 calories per gram, and proteins have 4 calories per gram as well.) So what does it all mean? Try to take in less calories then you are burning off by working out. This is a key element to burning any excess fat preventing you from having your six pack, while achieving enough protein to help your abdominals protrude, creating the six pack! All in all, the process of shaping a six pack is very hard because it takes time, and alot of determination with much work involved. ANYTHING IS POSSIBLE however, and YOU CAN DO IT. Don't get discouraged if at first you don't see results, just stick to it man, and you can do it. Really wish you lots of luck! Dave
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