Abdominal MusclesLearn how to get six-pack abs. Eliminate your stomach fat and become lean and muscular for the beach.
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Abdominals. A man's abs are important for his physique. With muscular definition, your whole body looks different. Abs take time and dedication—here are some tips.
Begin with heavy lifting. I don't recommend concerning yourself with crunches and sit-ups. Instead, while you are gaining muscle, do heavy barbell squats.
After bulking up, your pectoral muscles and triceps should be visible. Your legs should be thickly muscled and strong-looking.
And After bulking up for several years, you will be ready to lose that annoying body fat.
Abs At this point your six-pack abs will become noticeable. The new muscle mass will help your appearance.
A bodybuilder sometimes needs to lose fat. For an ideal bodybuilder look, your arms should be big and strong. And your pectoral muscles should be visible.
Days If your chest muscles are large and defined, your abs might be visible within ten days.
Tip It is essential to reduce calories when trying to make your six-pack abs visible. This depends on your health and muscle mass.
Reduce fat intake.
Generally I tend to enjoy a high-fat diet. But when losing weight for abdominal definition, reducing dietary fat is appropriate.
Tip Avoid sugar and bread. These items were referred to as "white death" by Arnold Schwarzenegger in his book. They add body fat.
Should you get on the scale every single day as you lose fat? I recommend against it. I never enjoy weighing myself. It makes me miserable.
However It is important to weigh yourself occasionally and also take progress shots as you transform your physique.
Pictures At some point you will want to take pictures of yourself in your underwear and post them on the Internet.
In bodybuilding, we have a choice between big and bulky, and thinner and ripped. In the 1970s, men often choose to become big and bulky.
Today Today, in 2012, men often choose a sleeker look—like Brad Pitt in Fight Club. Six-pack abs are most important.
And They are more important than big arms. Men want to look more like male models, not strongmen.
The clothes problem.
Usually men are wearing clothes in public. And with clothes on, a man with large arms and a thick, muscular neck is more noticeable than a thinner man.
So The bulky, football-player look, that was popular in the seventies, is perhaps more attractive in most places.
And If you want to attract the attention of the ladies, having bigger arms, legs and a thicker neck may be more effective.
One trick I used to get six-pack abdominals was drinking green tea every day. Please remember that the general bodybuilding goals outlined above are most important.
Tip Green tea helps you cut that jiggly fat around your lower midsection. It helps even if you do not exercise.
Rats In one study, rats given green tea gained muscle mass and lost fat mass. For humans, green tea leads to visible abs.
Quote Rats were fed a 15% fat diet for 6 months from 4 weeks of age and were supplied [green tea], [black tea], EGCG, or water. [Green tea] and [black tea] reduced body fat.... [Green tea] and EGCG increased lean mass.
Green tea, black tea: body composition
How long does it take to get six-pack abs? The answer is complicated. It mainly depends on where you are starting. But for average bodies it can be done within a year.
Days or weeks If you have been body building for two or more years, you can lose enough fat within several days or weeks.
Warning Don't be impatient. Good things come to those who are persistent and patient and make continual progress.
I had been lifting heavy weights for nearly three years. For people who have been exercising for fewer than two years continuously, the results may be worse.
Note If you do not have enough muscle your six-pack will not be impressive. Your physique will not give evoke strength and health.
It is harder to lose enough fat to show your six-pack muscles if you do not have a lot of muscle mass. Muscles are metabolically active.
And Muscles burn calories. They improve your hormone profile. They are important in ab-building.
Info This is why I recommend bulking up for at least a year before trying to reveal your six-pack abs through weight loss.
Doing crunches and sit-ups is not the easiest way to make your ab muscles bigger. Instead, full-body exercises such as heavy barbell squats will work the abs.
Tip Without a background in powerlifting, your physique will not become as strong as it could be.
Body fat percent. Abs are more visible with lower body fat. But abs also enlarge (hypertrophy) with training. They are muscles like your biceps.
Body fat percent, continued.
The body fat percentage at which your abs become visible is dependent on your muscle mass. Bigger muscles make things easier.
And If you have low muscle mass, your body fat percentage must be very low for your abs to show.
Abs, muscle men. If you have lots of muscle mass, your body fat can be higher. The muscular male can have a greater overall amount of body fat even with the same body fat percentage.
Cardiovascular exercise will aid in fat loss. This involves running or walking on the treadmill, using an elliptical machine, riding a bike, or even skipping rope.
Abs are not the most important aspect of your physique. Your health and your strength is more important. Visceral fat (inside your abdomen) is the most harmful.
Therefore It is important you keep your midsection's body fat under control. But ripped abs are not necessary all the time.
Powerlifting. If you do heavy squatting, you will not have abs that look the same as someone who just does crunches. Powerlifting and squatting changes the entire body.
Some men have smaller and more pointed muscles. These muscles have far insertion points. Overall these people are lighter in build and weigh less.
And Others have far insertion points—these people have muscles that are broader and flatter.
Stronger They tend to have blockier physiques and are stronger. They have very thick and strong legs and arms.
When I was a teenager, my abs would not show no matter what I did. This made me sad. My body fat percentage was actually not high.
Instead My muscles were broad and flat. Without serious strength training, I could never see my abs.
And Other boys who had different shapes to their muscles—even smaller muscles—could see their abs while I could not.
Fun is important.
If you are trying to get your abs to show and you are miserable, you are more likely to fail. No one wants to live a life of torture.
So If your abs are not showing, and you have reduced your body fat, give up and try lifting heavy things for some months.
Admitting failure is helpful in some cases. If you were to lose enough weight to make your six-pack visible, it would probably not look good anyways.
Instead Focus on gaining thick, strong muscles over your body. Patience is important.
Pants. Your pants are more comfortable. You perhaps feel more confident. And sometimes people do special things for you that they would not do for an overweight person.
How common are six-packs?
At my local gym I decided to take a survey of how many people have chiseled six-pack abs. My gym is in a city where most people are overweight.
Data Of the six men I observed, I could tell five lacked abs. But the sixth was a more serious bodybuilder (he was doing curls).
Data 2 For women, none of the three women present appeared likely to have abs. Also they did not appear to appreciate my glances.
No abs: 5 (83%)
Probable abs: 1 (16%)
No abs: 3 (100%)
Probable abs: 0 (0%)
Summary. Six-pack abs may be years away depending on your body type. I recommend many years of weight training. After hard training, your abs will be much easier to reveal.
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