In the circle of the fitness community to achieve a well-defined six-pack ab is not quite easy. Many self-proclaimed gurus propagate diverse, partly dubious, approaches you the goal from Six-pack. We should not get distracted by alleged miracle programs and dubious supplements. Aim to focus on compliance with the following six rules. It specifies actually to achieve your goal with diligence and discipline.
Adequate protein supply
Protein is a vital macro nutrient that should be present in any case. Besides proteins build material for muscle cells it also maintains essential metabolic processes. Protein compared to carbohydrates has the largest thermal effect on the body. This means that it makes you burn some extra calories and thus fat. For this reason, many professional athletes prefer a very high-protein diet.
Eat enough carbohydrates after exercise
It’s a myth that avoiding carbohydrates leads to a healthy diet as. Of course, one should not consume vast amounts of carbohydrates. Complex carbohydrates are essential for your energy supply. It includes whole grains, brown rice, sweet potatoes or vegetables. So after training, you should fill your glycogen stores. This initiates the regeneration as soon as possible. Vegetables and grain products are important as they contain vitamins, fiber, and antioxidants.
Eat healthy fats
The human body needs fats to maintain your metabolism. So you must not give up the consumption of fats in the course of a diet. You should intake simple and polyunsaturated fatty acids. These are present in nuts, olive oil, and oily fish. These fatty acids help stabilize the insulin levels. Also neglecting unsaturated fatty acids is not good. The body needs saturated fatty acids because it helps in the production of hormones. High-quality sources include coconut and palm oil.
Concentrate on your diet
To get six-pack a balanced diet with both protein and fat, as well as from carbohydrates is important. Besides protein intake should be around 2.5 grams per kilogram of body weight. We must ensure an adequate fat intake by at least 1 gram per kilogram of body weight. Our body in the context of a longer-term supply of essential fatty acids. It proceeds to increased fats store and slow combustion. The rest of your energy balance should fill with complex carbohydrates. Thereby maintaining your physical and cognitive performance levels even during the diet.
Let the crunches be
The classic crunch is still propagated by many coaches to meet the Six-Pack. We should be aware that Crunches never boost the local fat reduction. It is especially conducive to the establishment of your abdominal muscles. Integration of compound exercises like squats, dead lifts, etc in your training plan helps. It shapes your abdominal and lowers back muscles. Besides, you can also rely on exercises like Cable Crunches, Wood Chops on pulling cable.
Reflect your cardio
Of course, you’ve already heard of it, that cardio is the best way to burn fat and get your six-pack to the fore. So spending time on various devices to perform interval workout works. That is combined exercises for the abdominal muscles. In practice, you lead a sprint interval on the ergo meter through. Also, you complete some ball crunches and then back onto the device for the next sprint interval. Repeat this procedure 8 to 10 times to achieve a most thermal effect.
The key to the well-defined six-pack is on a balanced diet and a targeted training concept. It composes of both basic exercises, isolation exercises and from thoughtful cardio units. Note the six listed rules, and success is for you in the long term.
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