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by mariachily

Six Pack Abs Workout for Guys

Article by otelia jasper

Obtaining six pack abs is no longer the bastion of bodybuilders and best models, even the average Joe can get them with a very good six pack abs workout for guys. Just take heed to a handful of pointers before you head out to the health club. Planing and tracking are two important components of any workout routine so be sure that you plan your workout by scheduling exercises, repetitions and sets. Within the tracking bit keep a sheet together with your measurements, as well as your progress within the fitness center. For example in case you start off your program by doing ten repetitions of crunches, track how numerous you happen to be in a position to do more than the week. This may enable you to modify your workout as you progress for far better final results.

Six Pack Abs Program for Men

In this total six pack abs system we’ll appear at abs exercises for toning the abdominal muscles, cardiovascular exercises for burning excess fat about the belly, and a diet program plan to assistance your workout. Here is a six pack abs diet plan and workout regimen for you.

Abs ExercisesWhen beginning abdominal exercises it is important to know that the form and technique is far more crucial than the variety of repetitions you do. An additional crucial tip is the fact that the abdominals are muscles and also you need to treat them like muscles with weight coaching. If you’re a newbie commence your six pack abs workout for men devoid of weights and gradually function your way up to heavy weights.

CrunchesLie down in your back on an exercising mat and place your knees couple of inches away from the glutes. Spot a weight plate according to your fitness level in your chest and ask your fitness center partner or trainer to stand on your feet. Now hold the plate to the chest together with your hands, tuck your chin into the chest and crunch your torso up to ensure that you touch your chest onto the thighs. Exhale on your way up and inhale as you come back down in a controlled motion. To boost the difficulty level you can do the identical program on an incline bench, by placing your torso on the aspect of the bench closest to the floor. Do 2-3 sets with 15-20 repetitions for an powerful six pack abs workout routine.

Cable CrunchesFor this routine get down in your knees in front of a cable machine with a high pulley rope attachment. Grip the rope so that your palms are facing one another and pull it correct above your head to ensure that your hands wind up subsequent to your face. Make sure that your hips are perpendicular to the floor after which flex them to hyperextend your lower back. Now drive your elbows towards the thighs by contracting the abdominal muscles and bringing your torso forward. Exhale as you come down and inhale as you slowly go up in a controlled manner. Usually do not make jerky movements as this might lead to injury, be sure you pay interest to the correct approach. Do 15-20 reps with 3-4 sets to get six pack abs for males in swift time.

Barbell TwistSit on a flat bench with a barbell resting in your shoulder and your feet shoulder width apart. The grip on the barbell ought to be slightly wider than shoulder width and also the palms ought to be facing down. Maintain your back straight and search straight ahead, this will be your starting position. 1st turn towards the left side by just twisting your waist, really feel the crunch inside the oblique muscles as you do this. Then twist towards the proper side ensure that you do not move to rapidly, sustain a steady rhythm. Exhale as you move towards the side and inhale as you come back to the neutral position. Do 15-20 repetitions and 3-4 sets for the best ab workout for men.

Heel TouchLie down in your back on an workout mat and bend your knees to keep your feet slightly wider than shoulder width apart. Let your arms rest to your sides fully extended and dig your chin into the chest, this can be your start position. Now slightly lift your torso and touch the outside of the proper heel together with your right hand and go back to the starting position. Yet again lift your torso and this time touch the outside from the left heel together with your left hand. Repeat the movement for 15-20 repetitions and do 3-4 sets.

Cardio ProgramIt can be essential that you just do an intense cardiovascular physical exercise program to burn off your belly fat, so be sure that you do at least 40-50 minutes of cardio on the days which you don’t do abs exercises. For instance in the event you undertaking abs on Monday-Wednesday-Friday do the cardio routine on Tuesday and Thursday. It really is critical that you simply add variation to your cardio program to avoid boredom and also to avoid the physique from acquiring utilised to the same exercises. So if you are employing the treadmill along with the stair stepper on the very first day for 20 minutes each and every, use the cross trainer along with the rowing machine next time close to. You can also consist of kickboxing routines, aerobics exercises, swimming workouts for abs, cycling, etc., for a great cardio workout.

Abs Diet planThree issues ought to uncover their place on your menu and these are lean meats, vegetables and a lot of fruits, if you’re preparing to get six pack abs. The logic is easy should you be eating far more calories than you happen to be burning then you may not lose any stomach flab. So it really is crucial to have a diet plan strategy that incorporates stomach body fat burning foods like broccoli and celery. These veggies have negative calories meaning you will burn more calories consuming them than you might gain. Consume small meals each two hours and don’t eat till you might be complete, ensure that each and every time you consume your stomach need to feel half empty. Inside the abs diet program include fruits like oranges, pineapple, cantaloupe, etc.

Follow the six pack abs workout for males at the very least for 4-8 weeks ahead of you make any judgment about its effectiveness. Also remember getting abs just isn’t just about performing exercises it can be also about following a healthy life style so curtail your late nights and alcohol consumption. It can be also advisable to comply with any workout or diet plan regimen following consultation with a qualified physician.

by Michael Taggart Photography

Gaining Six pack abs

Article by Mdaz

Proper exercise coupled with healthy life style helps a lot

People are very much concerned about their physical appearance now a days and they go for everything that helps to keep them perfect. Every one, be it men or women, love to go slim. Coming to men, they like to have six pack abs.

Getting six pack abs is not that easy. The truth is that discipline, will power, dedication and motivation is required to get the six pack abs and to sustain it. Unless you double your efforts, you can not think of six pack abs.

No special gadgets or health supplements is needed for getting six pack abs. Proper exercise combined with a healthy diet is enough for forming the six pack abs.

The first thing to keep in mind is to lower the body fat. The only way to keep the body fats away is to maintain a healthy diet. Divide your meals into four or five mini meals that increases metabolism, which helps in cutting down the extra calorie from the body. Avoid fast foods, sodas, carbonated drinks, fries and foods that contain high calories. Include more of grains, vegetables, fruits, fish and eggs in the diet.

Well, along with a healthy diet, proper exercise is needed to get those six pack abs. Crunches are the basic exercise for developing abdominal muscles. This is an easy exercise that can be done after regular exercises like jogging and walking. Lay flat on the back and then pull the feet towards the body so that the knees are in a cocked position. One has to do these crunches continuously for several days to develop the six pack abs.

The reverse crunch is also a good exercise towards six pack abs. Lie down on the floor with knees at 90 degree angle and then lift the hips towards the rib cage. This reverse crunch is good for transverse muscles and lower rectus abdominis.

However, one has to be careful while exercising as wrong ways can only complicate things. You can visit some gym and practise under a trainer, who can teach all the basics.

Another way to develop six pack abs is through the use of various gadgets. When using the gadgets, the exercise will be lighter and can be more fun. Some of the companies that produce these gadgets claim six pack abs in the shortest time. Well, always choose the equipment only after going through all the details. You may even ask some of your friends who had used the gadget earlier to see how it performs.

However, people always want to have a flat stomach and abdominal muscles with less effort. They go for various pills and supplements that promise to get them six pack abs in a short time. Always beware of these pills and supplements as they can only do more harm than good. Some of them come with several side effects. If you really want six pack abs, then why not suffer a little rather than go after these crooked ways.

Proper dedicated exercise coupled with a healthy diet and healthy life style guarantees you the much-hyped six pack abs!

For more information about Abs http://www.musclediet.info

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by Michael Taggart Photography

How To Build Six Pack Abs In Six Weeks

Article by Tracy Kerr

So of course you know that summer is coming up and you want to start working on your abs to get them in tip top shape.|You want to start working on your abs to get them in tip top shape.|Of course you realize summer is right around the corner, and you desire to begin toning your abs so that they are in the best shape they can be.[/spin] Well in this case, you are going to need to start with your own guide to six pack abs.|You are going to need to start with your own guide to six pack abs.|Perhaps in this situation, you will need to initiate your own guide to six pack abs. [/spin] This does not mean that it will work so well for you,remember that everyone is different and so just because one guide to six pack abs may be effective for one person.This is very important to be aware of, so that you can take the time to get a personalized guide to six pack abs, and actually get the results that you are looking for here.|You can take the time to get a personalized guide to six pack abs, and actually get the results that you are looking for here.|This is critical to be cognizant of, in order that you will be able to take the necessary time to obtain your very own personalized guide to six pack abs, and really be able to obtain the results you desire.[/spin]This is the way you are going to be able to get in shape, you want to talk to a personal trainer. They are going to be able to talk to you, and take a look at you to see what sort of shape you are in and what your problem areas are, if any.|If you have any problem areas, they are going to be able to converse with you and determine how physically fit you are.|Take a look at you to see what sort of shape you are in and what your problem areas are, if any.[/spin]Because they are a professional in this field and so they are going to be the right people to talk to if you want to figure out a guide to six pack abs.Just make sure that you find one that is qualified and knowledgeable and who is going to be able to offer you the information and advice that you are looking for here.After you make the first step of speaking to a personal trainer, you’re going to want to have a conversation with a nutritionist. You can exercise all you want but if you want the right guide to six pack abs, then know that you are going to need to be eating right along with that workout routine, if you want to get the abs that you are looking for.A nutritionist understands all the details about eating the right foods and will talk to you about what you are doing wrong in this department. They will help you to come up with ideas that will satisfy your craving but without you going off your diet.

FACTS AND FALLACIES ABOUT SIX PACK ABS

Article by Six Pack Master

 FACTS AND FALLACIES ABOUT SIX PACK ABS

On asking any women what they find as most appealing to them in a male body, the answer will most likely be six pack abs. Women get drawn to the sexy six pack abs unconsciously. Six pack abs has come to represent the manliness of a person. It indicates the healthy, sturdy condition of a man. Only such a man will be able to protect them.

That being the female psychology, it is not strange to see a gymnasium with majority male members. The men are busy carving out the much priced six packs by performing exercises such as leg raises, stomach crunches, and the like. But very few of them actually come out with six pack abs. When compared to the number of six pack freaks, the number of them who actually build the carved midsection is few and far between.

There are many reasons for this lower number. Foremost of them is that men are misled by a lot of fallacious conceptions. Let us examine each of them and check the truth value of them.

Many people think that to build killer abs, one has to do abdominal specific exercises. It is enough to do many rounds of stomach crunches, leg shifts, sit ups and other similar body twisting exercises.

The fact remains that any number of repetitive exercises done will not be of any use unless you do something about the fat layer wrapping your abdomen. Before beginning the workout on muscles, that extra flabby layer of fat has to be removed. Else, the waistline will grow wider. As the muscles developed gets added to the fat layer, love handles will get thicker. This being the case, one has to shed those fats off! This can be done by primarily taking care of the diet. Make it more desirable for your body by ensuring that it has all the essential macronutrients in it.

Another myth relating to six pack abs is that if you can afford buying fitness equipments, slimming pills and diet supplements, you can own killer abs.

The reality is that the owners of all these products make such fallacious claims for their survival! They need to generate profits out of the sale of those products. It is not a good idea to follow these claims blindly, relying only upon them. You can develop hard rock muscles only with the right practices: a planned diet, cardiovascular exercises and strength training.

The next fallacious assumption is that you can feed on anything provided that you are exercising.

To bring out the hidden abdominal muscles from beneath the fat layer, one has to lose the fat deposits. You can get on with it by consuming a diet with modest caloric levels. It is not good to eat to feed yourself with whatever you feel like eating at the same time you are burning the calories in your body. It is like draining whatever you have earned through hard work. When you eat and drink indiscriminately, all your workouts will go useless. That extra layer of fats and calories will remain there. Hence design a nice diet plan catering to your nutritional requirements.

Hence you have to concentrate on three aspects. Firstly, consume mild, calorie-free food.

Secondly, go for proper cardiovascular training. And finally, undergo quality weight training or strength exercises to smolder fats away from your body. These steps will help you win the look you had always wanted to wear.

Lets start your workout for Six Pack Abs

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by istolethetv

How To Target Your Six Pack Abs With Yoga

Article by Terence D Nason

Yoga is a huge part of any wellness habit, as it has the capability to together decrease pressure and work out the body. If you are trying to apply yoga to target your midsection, that’s able to be done. There are a amount of yoga positions (named asanas) which work out the six pack abs muscles. Remember that a number of these are more superior to other. Assess your own ability and calm level previous to trying certain asanas. If you are not certain you are capable to do a single asana, begin with one that appears easier and work your method up once you have gained some power and suppleness. As with any exercises routine, be sure to ask a expert previous to starting and for all time warm up correctly to avoid injury.

Did you find those tips on “How To Target Your Six Pack Abs With Yoga” helpful? You can learn a lot more about “How To Target Your Six Pack Abs With Yoga” at http://www.1stopmoney4u.com/1/abs/5/

Pavan-Muktasan: To carry out this six pack abs – exercising asana, primary lie flat on your back. make use of a yoga mat of towel to cushion the spine. Bend both knees up to your upper body so that your thigh touches your six pack abs. Hold close your knees in place and lock your fingers. At this time lift your head up so your nose get together with your knees. Take a bottomless breath and keep it for thirty seconds previous to let go and gradually lowering back to start. This work out can also be done one leg at a time.Bhujangasan : For this six pack abs work out, stay on the ground, but roll over on to your six pack abs. placing your hand beneath your shoulders. Now, using your back muscles, lift your higher torso off the ground so that your head is upright. Be cautious not to shove with your hands. You desire the muscles in your back to be doing the work. Keep this posture for thirty seconds and then lesser yourself back to beginning. Although you are using your back strength to lift your higher body, performing the asana will help in reducing belly fat and flattening your tummy.

The Bow: This six pack abs exercise is pretty alike to the earlier asana, but more involved. It begins from the same position lying on your six pack abs, but in this work out you curl your legs up in adding to lifting your higher torso. Bend your knees so that the soles of your feet move toward your head. Grab your ankles and drag with your hands and shove with your legs until only your six pack abs is on the ground. Your body ought to feel sort of like it is making a circle. Your knees ought to stay together during the train. Hold this place for thirty seconds earlier than releasing and returning to preliminary position.Paad-Pashchimottanasan: Now that you have read the meaning of this asana, try not to be frightened, it is fewer complex in practice than in articulation. It does, however, need a fair quantity of suppleness, so you may desire to start with something easier and build up to this one. Begin by lying on your back by means of your legs straight and arms overhead. Your body ought to be straight from head to toe with each and every one limb extended. Point your palms up to the ceiling and put your hands jointly. Contract your six pack abs muscles to sit up, holding your back straight and hands overhead. Bend onward and grip your toes with your hands, placing your head between your arms so it touches your knees. Keep the position for two minutes previous to leting go.

Did you find those tips on “How To Target Your Six Pack Abs With Yoga” helpful? You can learn a lot more about “How To Target Your Six Pack Abs With Yoga” at http://www.1stopmoney4u.com/1/abs/4/

by Kayzig

Develop Joint-Strength For Six Pack Abs

Article by Six Pack Dan

In these times of gourmet ice cream, gourmet coffee and uh, ‘gourmet fast-food’, it’s becoming increasingly difficult to stay fit and lean. Unless you’re a native of Miami Beach, it seems like six pack abs are becoming rare- a common sight only on Baywatch reruns and movies depicting warriors of ancient Greece.

It’s not because of lack of trying. There’s a high attrition rate among folks who start working-out to get six pack abs because of misconceptions about how to exercise effectively. The wrong exercises bring slow results and loss of motivation.

Contrary to the perception of the general public, the path to six pack abs doesn’t rely on countless sit-ups and crunches. In fact, focusing too much on the abdominal muscles can even lead to strain on the lower back. Expensive, gimmicky gadgetry featured on fitness infomercials aren’t the answer either. Diet shakes and low-fat food? Forget it! Studies prove that we tend to eat 75% more when we’re eating diet food.

As experts have long figured-out, the key to getting a sculpted midsection is losing enough body fat by creating a daily calorie deficit. This means making it a point to burn more calories than our bodies take in each day to achieve a body fat index of at least 10% for men and 15% for women.

Now, since all the high-calorie gastronomic fare we live on nowadays makes it impossible to rely on our daily activities (sitting in our cubicle, driving our car and surfing the net at home) to burn surplus calories, the only real solution is to work-out regularly.

Total body exercises which engages several muscle groups in activity are the best for rapid calorie-burn, fat-loss and formation of six pack abs. Cardio and anaerobic strength training both play an important role in building strength and forming six pack abs because they do wonders in raising our basal metabolic rate. Our BMR is responsible for 75% of calories our bodies use-up each day.

Working-out consistently also strengthens and develops muscle tissue and in turn reinforces the joints of the body- making them last longer as we grow old. Strong connective tissue around our joints prevents injury which can keep us from being consistent with our exercise regimen and prolonging the process to a chiseled abdomen.

Osteoarthritis is the leading cause of disability in America. It is mostly caused by too much joint-stress brought about by excess weight. Working-out consistently will not only prevent this by lightening the load on our joints, we also get an awesome set of shredded abs in the process!

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by Ed Yourdon

For Six Pack Abs Exercises Try Dumbbells and Bodyweight

Article by Steve Warren

For developing six pack abs the only six pack abs exercises you need can be done with a set of dumbbells and your own bodyweight. In my opinion your bodyweight and dumbbells will create the body you want faster than any other method.

If you are after six pack abs and want to look great spot exercises will not give you what you want. I know you want great abs, because you think you will look sexy. But, to get the great abs you have to have a great body.

Many people want six pack abs and they want them today. We live in a microwave world, but some things never change, and your body is one of them. Doing spot exercises on abs only will lead to failure, because it really doesn’t work.

Getting in a hurry leads people into poor decisions. They don’t to think what kinds of exercise, how much it will take and even what kind of diet. All this really does is waste a lot of time and money. If you will just take time to develop the whole body you will get the total look you really want…plus the abs.

Your goal is to have a good looking trim body…with great abs, right? Forget the spot exercise equipment. If it says fast and easy just leave it alone.

If you want to develop your body for those six pack abs there are three areas you will want to look at.

1. Everyone wants to lose weight.

2. Key for your health and for those great abs is strong core muscles. Those muscles that surround the mid-section of your body.

3. Build muscle all over the body so you look great from head to toe.

Put all these things together and you will develop the abdominals that you desire. So, a big key is to build that muscle mass all over the body. Once you build that muscle mass your metabolism increases and you burn more fat. Most people do not realize that building muscle will burn more fat than a cardio program.

In my opinion the best way to get a full body workout is with your own body weight and dumbbells. This allows you to work right at home. It does not cost a lot to get started. And, it is one of the most effective ways to exercise. Plus, it saves time, because you are not changing all those weights all the time.

Forget the crunches and leg raises to work your abs. A full body workout with the dumbbells and body weight will give you a workout from head to toe, including the abs, and you will get an aerobic workout at the same time.

Most isolation exercises do not get rid of the fat. If you don’t lose the fat you won’t be able to see those great abs, because the layer of fat will hide your abs.

Next time you are thinking about six pack exercises consider a full body exercise program using dumbbells and your body weight. Forget the isolation exercises. The full body exercise will burn the fat, strengthen your whole body and define those sexy abs you are looking for. So, for six pack abs exercises try dumbbells and body weight.

For a totally “FREE” booklet called “Insider Secret for a Lean Body” and more discussion on how to get a sexy body and fabulous abs, “>Click here.

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by Michael Taggart Photography

Get Familiar with Much About Six Pack Abs Quick

Article by owen

“How Can We Obtain Six Pack Abs In A Quick Manner?” – It is the most recurrent query, which we observe in our fitness and obsess loss related sites and discussion forums. At the outset create it in brain that obtaining abs is not at all tough. After noticing abs on the mirror, a lot of us sense that it is done by the stars alone and need much expensive infrastructure.First of all, clear all the misunderstandings correlated to the six pack abs. You do not have to work on tools to obtain abs speedy. Go through the reasons to have fitness and six pack and examine it, consequently. You cannot build up abs in a couple of hours. A small endurance and hard work are essential to lose additional fat placed in your body.Next, you should be familiar with the facts related with your abs. Do not ever disregard that everyone has abs in their body already. Nevertheless, what required is you have to burn the additional fat to be appearing in front of them.Lastly, do memorize that there is not any weight loss medicine available in the market or any other supplements to harmonize the body to get abs speedy. Do not use your hard made wealth on any kind of such abs medicines. The only clandestine to have a six pack abs is to hit an equilibrium between the exercise and nutrition. They are otherwise called as Abs Exercise and Abs Diet.Six Pack Abs Cut BackPreviously, the diet agenda was somewhat similar to breakfast, afternoon lunch and nighttime dinner. However, the fresh six pack abs food plan is depended on taking in six times a daytime – morning (8am), few snack (11am), lunches (1pm), again some snack (4pm), nighttime dinner (7pm) and 10 (pm). Keep in mind the proverb, “Abs is created in the kitchen not at the gym”. Fight to that proverb, the six pack abs meal is wealthy in ingredients, fats, protein and more essential substances that create you unfeasible to overeat. Drink extra water and cover fiber in your meal. Choose beans, whole grains, spinach, fruits, and vegetables and keep away from pizzas, fried items and cookies.Six Pack Abs Work Out:Do the methodically confirmed ab exercises. Schedule the plan for it and do often devoid of any fail. The majority of common abs work outs covers chomps, V-ups, leg lifts, sit up, static hold, and jackknife sit-up and side static, cardio, lift weights. Performing cardio is the very much recommended ab workouts by the coaches.Almost persons believe that sit up and additional workouts are just a method to obtain abs. Even so, do not avoid diet; it is the main key to release six packs. The correct abs diet at what time combined with correct abs a workout will make you to have abs quickly.

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by david_shankbone

Learning About Six Pack Abs Exercises

Article by Richard Perkins

Trying to get the sought after six pack abs seems an impossibility. You may have had different results after attempting various diets and machines for your abs. How do you actually get the six pack that you’ve always wanted? The key behind getting those washboard abs is a combination of different things. You must avoid food that makes too many calories stay around your middle. In addition to that, you need to implement the correct workout routine that can really give you the look you desire. Not every exercise will work, however. When you can use the right six pack abs exercises, you will be able to achieve the results you need. Let’s look at some of the most effective six pack abs exercises.

The one that is the most effective at making six pack abs is also the first one. Various studies have shown it to be the best exercise for six pack abs. The bicycle exercise is the best exercise to really rip those abs. In this exercise you need to lie flat on your back to start out. Making sure that your lower legs are parallel to the ground, bring your legs up, and bend your knees. Put your hands on the back of your head with your elbows in the air. Use your right elbow to reach your left knee. At the same time lift your left knee up towards your chest. Once you do this, alternate to the other side. Do this repeatedly without your legs touching the ground. This exercise works every area of the abs including the sides and love-handles. This exercise is wonderful to get going in the right direction.

Another one of the great six pack abs exercises is the Captain’s Chair exercise. This type of equipment is available at your local gym. This exercise is done using leg raises, by lifting your legs in front of you. This is the second most effective exercise for toning your abs. In order to do this exercise properly, you need to keep yourself from swinging your legs. This will minimize the effectiveness and also increase your potential for injury.

By Using an exercise ball to crunch on, you can try another six pack abs exercise. The wonderful thing about this exercise is that it can be done from home. However, you obviously have to have an exercise ball for this to work. Your lower back should be gently lowered onto the ball. Lifting your arms high in the air, begin to contract your abs while you lift your torso up. Doing this exercise will result in a good burn.

All in all, six pack abs exercises are an excellent way to get your core toned. This is something that will have to be done often. You need to set a schedule and then stick to it. Being able to stay on schedule is the most important part of an exercise, no matter which one it is. If you do it for a few days and then go for weeks without doing it again, you’ll be no better off than before.

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by tollieschmidt

9 nutrition tips for six pack abs

Article by Six Pack Abs Tv

Getting six pack abs is not just about the right exercise but also about the diet consumed. It is essential to have a right mix of cardiovascular training, right nutrition and abdominal training to get fabulous results. So what are the key factors that need to be addressed when deciding the apt diet for getting six pack abs?

Metabolism

No matter what body shape one aspires for, the key to maintaining a healthy body is an active metabolism. Scientifically metabolism is the body’s natural mechanism of burning the food to give out energy. When the food intake of any person is not regular the metabolism suffers. As a result the food burnt gets converted into fat and gets deposited for those times when the person would go hungry rather than being burnt off as energy. Hence, the first and foremost rule is to have a number of small and regular meals throughout the day to keep up the metabolism of the body. It would not just prevent fat accumulation but would also keep the person active all day long.

Calorie

It is a myth that people aspiring for six pack abs need to stay away from calories. Calories are very important as they give energy which is a must to sustain the heavy training a person undergoes to shape up his abs. The key is where the calories come from. The food from which the person gets his daily caloric intake is very important. If the intake is from junk food and processed foods then it would not work.

Protein

Have a protein-rich diet as it would add to the lean muscle weight of the body. Also proteins have a thermal effect on fats and carbohydrates and help in burning them. A good protein intake helps the body remain satiated and keeps away hunger pangs. Add salmon, cottage cheese, eggs, pulses, almonds to diet for a good protein intake and to boost the metabolism significantly.

Consume sufficient lean protein in your daily diet. Protein has the highest thermic effect (calories burned from digestion) compared to carbs and fats. It is recommended to include a portion of protein with each meal, to help to moderate blood sugar response to ingested carbs and provide satiety. In addition, protein is essential for building and maintaining lean muscle. The amount of lean muscle you have is one of the determinants of your metabolic rate.

Fiber

For getting six pack, it is essential to have a diet rich in fiber that can be got from fruits and vegetables like carrots, watermelon, apple, papaya and unrefined foods. Refined foods and refined grains are a big no. The whole idea of introducing fiber in the diet is to maintain a check on the glycemic response of all foods and thereby helps in getting lean. Fibers also help in detoxification that helps in speeding up fat burning.

Your carbohydrate intake should consist of high fiber sources like vegetables, fruits and whole unrefined grains. Fiber satisfies your hunger for longer period of time, gives you steady energy levels and reduce cravings. Refined carbs must be avoided as they trigger higher insulin levels and fluctuating blood sugar levels. Thus, you crave for more carbs and this makes it more difficult to lose body fat. Look for carbohydrate sources that have at least 2-3 grams of fiber per each 10 grams of total carbs.

Fat

It is a myth that fats are not to be consumed when aspiring to have six pack abs. Fats are very essential for complete nutrition; the key is in having healthy fats and not the unhealthy fats. Foods rich in healthy fats are nuts, avocado, olive oil, eggs, virgin coconut oil and organic meats. Saturated oils can also be consumed in controlled quantities. Trans-fats are a strict no. Foods to be avoided are margarine, butter, processed foods, fried foods, sweetened products and hydrogenated oils.

Eating the right fat can make you lean! Healthy dietary fats are essential for optimal hormone production and balance, muscle building and fat burning. Good sources of healthy dietary fats include avocados, fish, seeds, nuts and olive oil. Avoid man-made, processed, chemically altered fats that are found in most processed foods. When these damaged fats form part of your cell membranes, they impair cellular function and cause degenerative diseases. These unhealthy fats are found in hydrogenated oils, refined oils and homogenized milk fat.

Keep in mind though to avoid trans fat (hydrogenated oils, margarine and shortening found in most processed foods) because they promote fat storage and cause other health problems.

Carbohydrate

For meeting the carbohydrate requirement of the body it is essential to consume complex carbohydrates from green leafy vegetables, sweet potatoes, legumes, root crops as they are low in sugar hence do not contribute to the sugar in the food converting into fat. Green leafy vegetables also reduce the effect of “xenoestrogens” that cause increase in fat in the abdominal region. Simple carbohydrates from rice, bread, pasta contribute to the sugar intake of the body and are best avoided.

Sodium

For getting those six pack abs keep the sodium content in the body under check. High sodium leads to water retention and causes the body to bloat.

Water

Have a high intake of water to keep away toxicity by flushing out all the toxins from the body. A high water intake would also avoid any dehydration and would control the appetite too.

Alcohol

For getting the dream six pack abs alcohol consumption has to be completely stopped. Alcohols are rich in calories and affect the body’s metabolism and slow it down considerably.

More tips on www.six-pack-abs.tv