Getting Six-Pack Stomach
February 9th, 2010 - By admin - Posted in FitnessYou probably already know that six pack itself already exists in us. Only the percentage of body fat if we are still high (above 15%) then the six pack will not be apparent because the closed form one big fat pack alias only. So, your stomach will begin to appear six packnya if your percentage of body fat is below 15% and will be far more detailed if in the range of 10% down. All this can only be achieved with the right combination of diet and patterns of weight training and cardio the right, namely:
- A diet with a healthy diet high in protein, complex carbohydrates fairly low glycemic load value is a slow-absorption and high in fiber, and some good fats, which are consumed by eating a high frequency but with a smaller portion of 5-6 meals per day, and finally equipped with micro nutrients (multi-vitamins and minerals) that will help the process of all chemical reactions in the body including the process of food metabolism.
- Strength training and cardio with the most appropriate intensity with height and weight and your fat percentage. High intensity, known as the High-Intensity Interval Training for about 20 minutes on cardio exercises done after weight training session is completed, will help maintain muscle anabolic remain in a state because it is done in a shorter time, so the body tends to avoid overtraining condition. This is more useful for people who fat levels low to medium who want to maintain / increase the weight. While low-medium intensity on cardio exercise, which refers to the size of about 60% -70% of maximum heart rate / MHR (note: MHR is the maximum number of heart beats per minute is obtained from the formula “220-age” for the men) would be more effective burn fat on the fat levels are still high, but its side effects the body becomes susceptible to the condition of overtraining. This is due to cardio exercise should be done in a longer time to reach the level of fat burning is a significant, whereas before we had weight training. When the condition occurs due to overtraining the body’s energy supply is exhausted, the body will also burn muscle protein to serve as a new energy source, whereas the original concept that we should want to burn fat into energy instead of muscle protein into energy, nor the two-duanyanya. Therefore, weight training at the high levels of fat still should not be too long so they can better focus on cardio exercises after weight training session is complete without experiencing overtraining. Thus, the method of cardio training a vital role in creating the appearance of six pack had to be adapted to the conditions of that person’s body, whether the death of the body is low or high is still to determine whether cardio exercise should be prioritized or not.
- Diligent exercise your stomach at least 2 days to further clarify and harden your six pack definition. Exercise six pack is a popular variation of crunches (lying crunches, rope crunches with cable and machine crunches), leg raises (seated leg raises, lying leg raises and hanging leg raises), and decline sit-ups. As for the side abdominal muscles (its optional) you can practice other types such as crunches lying oblique crunches and oblique standing “cable or dumbbell” crunches. Choose from 3 types of exercise 3 variations of abdominal exercises six pack forming the (crunches, leg raises and decline sit-ups) every time you practice. For starters, if you’ve never practiced before, then do masing2 types of exercise in 3 sets of 15-20 reps only. Change the exercise of options each time you train the stomach. The important thing is you have to focus so they can feel the muscle contraction at the peak of the movement. Exhale while the maximum contraction occurs and inhale as the body back to the starting position. Perlahan2 try adding a little repetition interval of 2-3 weeks or according to your abilities, and try to set yourself a maximum of how many repetitions you can achieve in the state of muscle contraction still felt right. If you are not able to feel the maximum abdominal muscle contraction at a certain repetition, it means that your stomach muscles are tired and can not be forced to add more reps. From here you will learn to set and increase the maximum repetition from time to time.
About the kinds of examples of good food is as below. Eat meals are in the 5-6 meals a day so that the body’s metabolism becomes more active throughout the day and a maximum absorption of nutrients.
The types of foods containing carbohydrates with low glycemic index-is (being a GI value between 56-69 and the low is 55 down) in nature: high fiber, filling, slowly absorbed by the body to be sugar, accelerate metabolism and not make your insulin becomes unstable or the high jump when we eat these foods. For example: brown rice, sweet potatoes, whole wheat bread, cassava, oatmeal, pasta; kacang2’s like peas, green beans, red beans; buah2 of a sweet taste and high in fiber such as apples, papayas, tomatoes, pears, star fruit , bengkoang; sayur2 an especially broccoli, carrots, green beans, sprouts, and the green sayur2 like collards, spinach, kale, pok water.
The types of food with high protein and low fat served with boiled, steamed or baked. For example: has the beef / tenderloin / sirloin top low-fat (lean meat), skinless chicken breasts, skinless turkey breast, salmon, tuna, sardines, mackerel, egg whites, tofu and tempeh, low-fat cottage cheese, low-fat yogurt, soy milk.
The types of good fats (monounsaturated and polyunsaturated fatty acids). For example: sunflower oil, canola oil, olive oil, flaxseed oil, soy bean oil, peanut oil, fish oil.
34 Responses to “Getting Six-Pack Stomach”
February 9th, 2010 at 8:58 pm
I couldn
February 10th, 2010 at 10:09 am
This is some helpful info, thanks. I’m serious about getting rock-solid six pack abs. It’s my personal mission these days. Do you have any diet recommendations as far as my diet? I’ve been told that egg whites, oatmeal, salmon, blueberries and broccoli are all important to include in your diet. Are there any other foods I should consider working into my diet?
February 10th, 2010 at 1:37 pm
Nice tips. Do you have any recommendations as far as a good six pack abs diet? I’ve heard that egg whites, oatmeal, broccoli, blueberries and salmon are all necessary to include in your diet. Anything else I’m not thinking of?
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February 16th, 2010 at 6:02 pm
Hi, do you have some tips as far as a good six pack abs diet? My trainer says that egg whites, oatmeal, salmon, blueberries and broccoli are all important to include in your diet…Are there any other foods I should consider?
February 17th, 2010 at 7:57 am
I’m working on getting six pack abs right now and it’s not easy. Do you have any suggestions as far as a good six pack abs diet? My trainer says that egg whites, oatmeal, broccoli, blueberries and salmon are all important to incorporate into your diet…are there any other foods I should include?
February 19th, 2010 at 12:38 am
Can I get similar results as the dentist would give me?
February 28th, 2010 at 11:11 am
My goal right now is to get ripped six pack abs and it’s not easy. Do you have any tips as far as a good six pack abs diet? I have read that oatmeal, egg whites of course, broccoli, blueberries and salmon are all important to incorporate into your diet…are there any other foods I should include?
March 10th, 2010 at 3:33 am
Found a great wee tool for a great abs workout it’s called the flex belt.
March 10th, 2010 at 5:53 am
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You make some interesting points…I’d like to know what you would advise in my situation. My goal is to shed about 15 pounds in the next couple of months. But there are such a huge number of “systems” out there and I have no idea which one to trust. Can somebody point me towards a good plan for burning fat and packing on muscle?
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My goal right now is to get ripped six pack abs and it’s not easy. Do you have any suggestions as far as a good six pack abs diet? I’ve heard that egg whites, oatmeal, salmon, blueberries and broccoli are all necessary to incorporate into your diet…are there any other foods I should include to build muscle and get ripped abs?
March 29th, 2010 at 8:22 pm
I’m working on getting six pack abs right now and it’s not easy. Do you have any tips as far as a good six pack abs diet? My trainer says that egg whites, oatmeal, broccoli, blueberries and salmon are all important to include in your diet…anything else I’m not thinking of?
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