Best way to a six pack?!
Question: Best way to a six pack!?
I recently went on a diet and lost about 16lbs and my abs are much closer to being flat!.
I've never really been one to work out though and I've heard about people trying all the usual methods (sit-ups, crunches, etc!.) and not getting any decent results!.
What's the best way for someone who just lost a lot of weight to get a six pack!?Www@Answer-Health@Com
I've never really been one to work out though and I've heard about people trying all the usual methods (sit-ups, crunches, etc!.) and not getting any decent results!.
What's the best way for someone who just lost a lot of weight to get a six pack!?Www@Answer-Health@Com
Answers:
Well, getting the proper results for six pack abs takes a lot of effort!. A lot of effort has to be put in when you're preparing your meals in the kitcken!. What does your diet look like right now!? High protein and moderate carb meals are the best way to go!. Chicken, Steak, Fish are best when thrown in with brown rice for your main meals!.
Other then that, you'll have to directly stimulate the ab muscles to get some growth!. Also, you'll want to continue doing cardio, to help get the rest of that body-fat off your midsection, to really tighten it up and show them off!.
The best abs work out I've followed is: http://www!.swolefitness!.com/fitness-arti!.!.!.
It shows you exactly what moves to do, for how many reps, and at what consistency!. Other then that, stick with it and stay consistent man!
Take care and best of luck!Www@Answer-Health@Com
Other then that, you'll have to directly stimulate the ab muscles to get some growth!. Also, you'll want to continue doing cardio, to help get the rest of that body-fat off your midsection, to really tighten it up and show them off!.
The best abs work out I've followed is: http://www!.swolefitness!.com/fitness-arti!.!.!.
It shows you exactly what moves to do, for how many reps, and at what consistency!. Other then that, stick with it and stay consistent man!
Take care and best of luck!Www@Answer-Health@Com
an excellent exercise, you can do it in front of your TV: sit on a
stool, and put your toes under something (piece of heavy furniture,
for example)!. In your hands hold a little dumbbell!. Please, make sure
that it is not very heavy, start with one kilo, for example, or you
will damage your back and spine! Slowly move the upper part of your
body back, until it's parallel with the ground!. Stop for a second and
move it back to the sitting position!. Repeat ten times!. Every week add
to the number of repetitions!. You will see the results in a week,
guaranteed! You will see or feel under the fat - if you have any - six
pack and muscles!. Dumbbells do wonders!. Much better than these
crunches - I came up to three hundreds and there was no results AT
ALL!. With the dumbbells you will see it in a week!.Www@Answer-Health@Com
stool, and put your toes under something (piece of heavy furniture,
for example)!. In your hands hold a little dumbbell!. Please, make sure
that it is not very heavy, start with one kilo, for example, or you
will damage your back and spine! Slowly move the upper part of your
body back, until it's parallel with the ground!. Stop for a second and
move it back to the sitting position!. Repeat ten times!. Every week add
to the number of repetitions!. You will see the results in a week,
guaranteed! You will see or feel under the fat - if you have any - six
pack and muscles!. Dumbbells do wonders!. Much better than these
crunches - I came up to three hundreds and there was no results AT
ALL!. With the dumbbells you will see it in a week!.Www@Answer-Health@Com
A couple of months ago I decided to start dieting again, but this time I used a supplement called Acai Berry!. I think I first heard about it when it was rated the number one super food by Oprah and Rachael Ray!.
I found a free 2 week Acai Berry trial at http://getacaiberry!.info where I only had to pay a couple of dollars for shipping!. It's a really good deal and I highly recommend it!
I stared taking Acai Berry and it worked amazingly well!. I started loosing pounds fast!. Fast forward to today and I am 32 pounds lighter than I was just two short month ago! I love this product!Www@Answer-Health@Com
I found a free 2 week Acai Berry trial at http://getacaiberry!.info where I only had to pay a couple of dollars for shipping!. It's a really good deal and I highly recommend it!
I stared taking Acai Berry and it worked amazingly well!. I started loosing pounds fast!. Fast forward to today and I am 32 pounds lighter than I was just two short month ago! I love this product!Www@Answer-Health@Com
I know this might sound skeptical, but my wife and I swear by this book we happened to find searching the web for that end all cure all that everyone's looking for!. We've must of read through it like a dozen times by now!. There's some really good exercises in there that will definitely firm up your core, buttocks, etc!. I think he even has a diet book to help with proper eating now too!. Hope that helps!. Take care!.
http://www!.revolutionaryabs!.com
Www@Answer-Health@Com
http://www!.revolutionaryabs!.com
Www@Answer-Health@Com
eat lean foods, fruits BEFORE a meal (never after), warm water after meals (cold drinks solidify fats in your stomach, warm/hot keeps them liquidy and quick through your system), and consistent/daily intense ab/core oriented workoutsWww@Answer-Health@Com
sit ups, endurance, preseverance, and exerciseWww@Answer-Health@Com
liposuctionWww@Answer-Health@Com
1!. Calories in < Calories out
2!. Build muscle
3!. Reduce fat (but up your healthy fats like olive oil, fish oil etc
4!. Follow the program below:
* There is an online community that will help you everyday for free and provide you with all the knowledge you need to become the better you! http://www!.anabolicminds!.com/forum *
~ Fundamental Guidelines ~
- Workout hard - There are many different workout regimes, many that work well!. Generally: Strength training is in the 6 rep range / Bodybuilding in the 8-10 rep range!. - Rep range warmup: 15 ( sets 1 & 2 ) Working: 10, 8, 6 last three sets add drop sets to failure )
- Fast Efficient Workouts = 1hr - This is not hard and fast but studies have shown that Cortisol rises after 1hr
- Protein shake immediately after workout and then protein meal with carbs etc within 1hr
- Creatine - Mono or CEE you decide!. Both before and after workout!.
- Daily meals - 5 - 6 day ( including shakes ) protein = 1g per pound of body weight!. Meal 1 ( breakies ) is shake plus oatmeal or whatever else you want ( apple is good fibre / system crap mover ), Meal 6 is post workout shake with creatine etc and then solid food meal!. Carbs tapered down from morning to evening and fats tapered up from morning to evening!. Protein is a constant!.
- Sleep 8 - 10 hrs a night ( very imp for all natural BB'ers )
- Supps - Do you note the order in which these are and where supps come!?!?!? - a) Multivitamin / B complex b) Whey protein c) creatine e) Test boosters / stacks etc
~ Exercises ~
- Squats - Biggest muscle and boosts test like crazy, work em hard and see results big time!.
- Deadlifts / Chins / Bent over Rows / Pulldowns - 1st attempt either an palm up or palm down chin at the beginning of your back workout, if you can do one, try two, if you can do 15, add weight!. Most important for back is to make the mind / muscle connection!. Concentrate ( start with low weight and excellent form ) on getting a good contraction and not swinging with the weight!. Calm controlled up down with good squeeze of lats at bottom of rep!. All about the connection / squeeze
- Leg press
- Flat Bench Dumbell / Barbell - Always swap it up, it takes more muscle etc to do dumbells ( stabilizing muscles etc ) but switch it up - Start with dips to hit lower chest then move to flat bench / incline!.
- Core work - Abs / lower back - work the weaker, harder!.Www@Answer-Health@Com
2!. Build muscle
3!. Reduce fat (but up your healthy fats like olive oil, fish oil etc
4!. Follow the program below:
* There is an online community that will help you everyday for free and provide you with all the knowledge you need to become the better you! http://www!.anabolicminds!.com/forum *
~ Fundamental Guidelines ~
- Workout hard - There are many different workout regimes, many that work well!. Generally: Strength training is in the 6 rep range / Bodybuilding in the 8-10 rep range!. - Rep range warmup: 15 ( sets 1 & 2 ) Working: 10, 8, 6 last three sets add drop sets to failure )
- Fast Efficient Workouts = 1hr - This is not hard and fast but studies have shown that Cortisol rises after 1hr
- Protein shake immediately after workout and then protein meal with carbs etc within 1hr
- Creatine - Mono or CEE you decide!. Both before and after workout!.
- Daily meals - 5 - 6 day ( including shakes ) protein = 1g per pound of body weight!. Meal 1 ( breakies ) is shake plus oatmeal or whatever else you want ( apple is good fibre / system crap mover ), Meal 6 is post workout shake with creatine etc and then solid food meal!. Carbs tapered down from morning to evening and fats tapered up from morning to evening!. Protein is a constant!.
- Sleep 8 - 10 hrs a night ( very imp for all natural BB'ers )
- Supps - Do you note the order in which these are and where supps come!?!?!? - a) Multivitamin / B complex b) Whey protein c) creatine e) Test boosters / stacks etc
~ Exercises ~
- Squats - Biggest muscle and boosts test like crazy, work em hard and see results big time!.
- Deadlifts / Chins / Bent over Rows / Pulldowns - 1st attempt either an palm up or palm down chin at the beginning of your back workout, if you can do one, try two, if you can do 15, add weight!. Most important for back is to make the mind / muscle connection!. Concentrate ( start with low weight and excellent form ) on getting a good contraction and not swinging with the weight!. Calm controlled up down with good squeeze of lats at bottom of rep!. All about the connection / squeeze
- Leg press
- Flat Bench Dumbell / Barbell - Always swap it up, it takes more muscle etc to do dumbells ( stabilizing muscles etc ) but switch it up - Start with dips to hit lower chest then move to flat bench / incline!.
- Core work - Abs / lower back - work the weaker, harder!.Www@Answer-Health@Com