I think everyone who walked into a gym at one point wanted to have their 6-pack. The reason it’s so coveted is probably that it’s hard to get. The “squares” are highly appreciated because they are a sign of discipline and dedication and few succeed in obtaining them.
It is summer, and I’m sure you would like to show up at the pool or on the beach with a set of “squares” that will turn heads.
The 6-pack = A balance between muscle development and low body fat percentage.
“Squares” appear when the body fat percentage is below 10%.
The more muscle you have, the less room there is for fat to hide. That’s why you need to build muscle before you can get that 6-pack, and why you need to choose a healthy diet and exercise plan that will help you develop your muscles while keeping your body fat percentage low enough so that they’re visible.
If you have a high body fat percentage, then you might have a flat stomach, but it won’t look like a six-pack because it will also look flabby and bloated.
If you have a low body fat percentage, then your stomach might look toned, but it won’t be defined enough to look like a 6-pack because it will be too lean (i.e., no definition).
The secret to the perfect 6-pack? The right balance between muscle development and low body fat percentage.
Today I’m going to show you 9 secrets that will help you get the coveted 6-pack.
1) Don’t Avoid Fat!
When you realize that healthy fats (olive oil, nuts, fish fat) play an essential role in maintaining a good metabolism and energy production, you realize that eliminating them becomes an idea not exactly intelligent. Find more about healthy fats Here
2) The Right Time for Carbohydrates
In the morning, about 2 hours before you train, and one hour after you train, again. Eat potatoes, rice, oatmeal, whole grain bread, and fruits.
3) Don’t Drink Your Calories, Eat Them!
A shake, preferably after training, is very good for restoring nutrient reserves. 3-4 shakes a day, instead of solid food, is not good at all, because you will get hungry quickly after you drink them. Eat solid food for the rest of the day.
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4) Avoid a Breakfast Rich in Simple Carbohydrates
Simple carbohydrates (sweets, pastries, white bread, cereals, etc.) offer a temporary boost of energy, then a collapse of the energy level (when you feel that need again for something “sweet”). Try instead a breakfast based on protein and complex carbohydrates (omelet with vegetables, oatmeal with milk, etc.).
5) Focus on the Minimum Efficient Dose when You Do Cardio!
Weight loss is an adaptation mechanism. When the body feels that it needs more energy, it adapts by releasing the fat reserves accumulated. But, the answer appears gradually, and the stimulus must be constantly increased.
If you start by directly doing 3-4 intense training cardio sessions per week, after a few weeks, your body will adapt to the stimulus and will not burn extra fat. If instead, you start with a session, you will be able to increase the intensity and number of sessions in the following weeks,
6) Rotate your Protein Sources!
When you eat different sources of protein, absorption, and digestion is improved, which will increase muscle mass (active tissue, which burns fat even when you are sitting down). Try turkey, fish, Greek yogurt.
7) Frequency of Abs Exercises!
The abdomen is a muscle, just like the other muscles. The same principles apply. Train them intensely, three times a week. However, abdominal muscles are used in almost all exercises for the other groups.
8) Avoid the “Wonder” Weight Loss Pills
A beautiful abdomen does not come in a bottle, vial, or jar. Avoid “weight loss patches,” and any other nonsense. Focus on proper nutrition, a solid exercise program, and sufficient rest.
9) Don’t Lose Concentration!
The hardest part when trying to get a 6-pack is the first 3-4 weeks when there seems to be no visual change in the way you look. Don’t lose focus. As long as you lose 0.5 – 1 kg per week, you are on the right track, and the squares will appear. Here is nothing complicated, but it requires discipline and concentration.
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Every year, millions of people spend their entire summer working towards a greater muscle tone with the hopes of achieving awesome and toned abs.
Once the warm weather comes they can relax and enjoy the beach, but only until someone asks them “how’d you get that 6-pack” then it all begins again.
The only way to get an amazing body is to work hard and train consistently. Concentrate on improving your fitness, eat right and watch what you eat, drink plenty of water, hit the gym at least 3-4 times a week, and DON’T GIVE UP.
You’ll enjoy life much more if you have a lean body and a positive outlook. The above tips will certainly help you achieve that goal.
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