Great Abdominal Muscle Not only for Men!

A recent statistics indicates that 40% of women at the beach notice man’s abs first, then his chest and then butt. Summer is very close so this study is something to think about.  If you want to build perfect abs you should follow the simple rules in this article.

I know what you are thinking right now… another article about how to get abs. Well yes, but these rules could not be simpler and also if you already had the abs you always wanted you wouldn’t be reading this article.

Now let’s be honest. It’s not only women that look at man‘s abs. We tend to notice them also without admitting due to bit of envy. And it really is the first thing everyone notices. It’s not the triceps, shoulders, chest…. it’s the abs. So what can we do about it? How can we get the abs, the six-pack that everyone wants? Read on!

Drink

Let’s start with something simple. Staying hydrated is extremely important. Especially during a physically demanding training routine. Also the heat of the summer and a diet can make dehydration a possibility. Try to drink at least a gallon of water. It may sound like a lot but it isn’t really. The color of your urine will tell you if you’ve drank enough. If it is transparent then you’re ok but if it is yellow then have a glass of water quick before the headache kicks in. And NO, milk, coffee, alcohol, soda pop etc. won’t do.

Train like a psycho

It’s impossible for your ABS to peak through if they are hidden deep underneath a layer of fat. The essential part of your workout must be cardio. Although spending hours and hours on a treadmill would do the job, it is unbelievably boring and monotonous. A better and much more effective alternative is High Intensity Interval Training. Not only will you spend much less time on the cardio machines, but you will not risk putting yourself into a catabolic state associated with muscle tissue loss. You will also increase many of the anabolic hormones in your body that are associated with building muscle. Do the High Intensity Interval Training (HIIT) ONLY on your off days i.e. when you are not lifting weights. You can learn more here.


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Back to basics

Internet and magazines nowadays are flooded with new guaranteed training routines that will get you the abs you always wanted in a very short time. Bullshit. Everyone knows that in order to get solid abs you need to hit the weights and do exercises such as squats, deadlifts and bench press. Although they don’t work your abs directly they place a great deal of stress on your core and that’s where abs are. With these exercises you train your abdominal wall which will help your abs to show up.

Rest and recover

You would be surprised to hear that resting is as important as working out if not more. If you’re not rested enough you won’t be able to train 100%. You might as well stay home. It’s pointless to go to the gym tired. 6 hours of sleep is just not enough. Try to get at least 8 hours of sleep. If you are serious about your workouts, get serious about recovery too.

Abdominal muscle workout

Besides training your core you have to do crunches, sit ups, leg lifts, jackknife sit ups, etc. I also like to add static holds to my workout which seem very easy to do but after one minute you’ll start shaking uncontrollably. Try this workout that seems to work for a lot of people including me:

  • Crunches: 4 sets of 20-25 reps
  • Pulley machine crunches: 4 sets of 10-15 reps
  • Hanging leg raises: 3 sets of maximum reps
  • Static holds: 3 sets of maximum time

Focus on your abs 3-4 times per week and I guarantee you the results will come.

Diet

I heard a lot of people say they eat very little each day not to gain weight. I must say this is (for a lack of a better word) stupid. The less you eat the more you gain. I am not saying you should eat big portions of meals. What I mean by that is that you should eat 5-6 small meals per day and you may even consider not having any food at all after 8:00pm. Try The New Abs Diet: The 6-Week Plan to Flatten Your Stomach and Keep You Lean for Life

Try to get 1gram of protein per pound of your bodyweight. There are a lot of supplements on the market today that can help you achieve it. Be careful with the supplements though. There is no magic pill to make you lose weight with no work. There are some supplements out there that can help you lose weight by increasing your metabolism or by helping you curb your appetite, but you still have to work. It’s pointless to talk about what you should or shouldn’t eat. We all pretty much know that junk food is bad for you or that you should eat a lot of vegetables and fruits, lean meat and fish. Very simple so stick with that. 

If you want to know more about abs visit this website and take action.