10 things!
you need to know If you want a good figure, have a "six pack"
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1. Get to know the six pack well first.
That six pack really is one of the muscles in the body. That is in the abdomen It's like the arms, legs, pectoral muscles. The six pack itself has the real name given to him as Rectus Abdominis, or abs for short. But they can have 4, 6 and 8 balls and are actually all one muscle. But with tendons that are divided in the middle and transverse Make it look like we see
2. Eliminate Misconceptions About Six Packs
Now, when we know that a six pack is a muscle. Therefore, to have a six pack, we have to exercise the abs to make the muscles bigger. So you will have a look at the pack, right or not? The answer is yes, just 30% do you know that really? And we all already have six pack muscles. Just that we are obscured with abdominal fat under the belly, meaning that if you want to have this, what is more important than building muscle is Removing fat This exercise that burns fat well is called cardio.
3. Cardio matters
As I said The most important thing to have a six pack is that you need to have very little body fat so that nothing is blocking your abs. And exercise methods that are suitable for burning fat are called cardio or aerobic exercise.
Exercises that burn fat well Must focus on breathing to use air And increases the heart rate, including running, swimming, cycling Or aerobic dancing These exercises are not focused on building muscle strength. Therefore, women do not have to worry about the calves being large. But at the same time it will focus on burning the energy that the body has stored for backup, that is fat. By exercising for more than 30 minutes for racers, the body will begin to burn fat.
4. Strengthen your muscles.
When we exercise with cardio, do not forget to exercise to strengthen the muscles as well. There are many exercises that develop abdominal muscles without equipment and can be performed at home. Searching for the term Abs Workout suggests that 2-3 days of abdominal exercise per week is sufficient.
And if you want to have a six pack, do not play Weight Training, just the abdomen alone. Should be played with all parts of the body. For strength and muscle gain The increased muscle will make our bodies burn more fat as well.
5. Don't be too persistent that you can't sleep.
Reading up to this point, many people may feel passionate about it. But the key to building muscle is rest. Overdoing it can hurt the muscles. In general, a professional fitness professional's workout schedule requires at least one to two rest days to allow the body to rest. They take the break very seriously. It's as important as going to the gym or eating at all. By not going to bed late Sleep soundly And get enough sleep Because during the time when the body rested Is when the muscles grow.
6. Eat enough protein to build muscle.
In addition to exercise and rest What is important for building muscle is eating. Especially about protein Because the body will take this protein to repair the muscle and build it stronger than ever. For those who are fit and build muscle Should receive 1.5 - 2 grams of protein per kilogram of body weight.
Most people eat chicken breast because it is high in protein, low fat, very inexpensive. 100 grams of cooked chicken breast contains about 25 grams of protein, so let's calculate it. How much protein to eat is appropriate for your weight and body. Let me tell you that if you can eat enough protein that your body needs. There's no need to use aids like supplements or whey protein at all. In addition, you should eat all 5 food groups in an appropriate amount. Should not only eat protein and starve. Because all nutrients are important to the body
Another dietary trick is that in one meal the body can absorb about 40 grams of protein, which is why bodybuilders need to divide the food into multiple meals because even if you can eat a lot in one meal. But the body can't absorb it, it's not helpful anyway.
7. Reduce fat from eating.
When we operate to burn fat from the body At the same time, we need to control the amount of fat received as well. In most of our daily meals we get fat from two main sources: meat fat, such as lard, chicken skin, and the process in Cooking such as stir frying
Therefore, eating meat with less fat. Like chicken breast and fish It may sound boring, but it is useful to create a six pack. Including eating processed foods to a minimum. Or processes that do not use oil, such as grilling, boiling, steaming, it will help reduce the fat that the body will get as well.
However, the body still needs fat to be used for vitamin absorption. Because usually fat is not the culprit of obesity. But the consumption of too much fat causes obesity. Try changing to reduce fat from food in everyday life. And replaced with good fats such as olive oil, avocado, almond kernels Even though it gives fat as well But it is a very useful fat for the body. In addition to having a six pack It also gives you good health as well.
8. Cheat Meal Dear
Anything that is too tight has a negative effect. Not even eating nutritious food That is good for the body, but suffering so much Contrary to the food that we know to be fat, such as pizza, fried chicken, chocolate cake that will be very good for your mind. How can a person live without eating these things?
Even though we are committed to exercise Diet for a six pack in your dreams, but you can eat whatever you want. This is called Cheat Meal or literally translated as "cheat meal." It's okay if you have a Cheat Meal for yourself once a week. For you to indulge You can eat anything you want to eat completely, it may look fat. May not help build muscle But it's good for the heart And it's like rewarding yourself for trying all week. Due to being overly stressed with diet many times, people suppress the symptoms of "bumping" and stop dieting altogether. Eat, don't care, the rain Back to fatter than before. Which has many examples of this kind Eating a lot or indulging in just one meal won't make you fat, of course. Eat, but don't indulge until Cheat Meal 7 days a week, 3 meals a day.
9. Have an idol to exercise.
It is believed that many people would have a goal that they would like to have a six pack But sometimes I still can't imagine myself as myself when I had a six pack How will it be It's not wrong to have a model, plus it's good, as it will help you to see more of your goals in a concrete way that you want to be. Seeing your goals in concrete will help you stay motivated to fight and strive for a six pack. Definitely more than just thought
Whether it's an athlete, a bodybuilder, a celebrity, your favorite model. Or even friends Your acquaintance Can be your inspiration too You can print pictures to put on the bedroom, regardless of Just like when fitness likes to have a brutal bodybuilder. Beautiful muscles attached to it. Lift it to see it. Really good strength.
10. Discipline Is Most Important
To have a six pack It's not just knowing how many minutes to run a day. What exercises must be exercised How many grams of protein do you need to eat per day? Rather, it is a commitment to do these things seriously and consistently. And just focusing is not enough Body strength is a matter of repetition. Keep doing For that long Many people know all the techniques. But I tried for only 7 days, I quit 2 months, I quit, whether with boredom With a feeling that no effect Or any reason
Because the difficult part is not how to play the belly how to hit But it's about digging yourself out of bed to run. Stop sleeping in comfortable air conditioners and go to the gym. It takes a lot of discipline to do this. Dreams of having a six pack And the cool figure is sweet But the path to that dream is not easy. But then again If easily acquired So how can it be worth it?
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