Best tips,diet and workouts for abs

Best tips,diet and workouts for abs
Step 1: Nutrition
This is the single most important part of the puzzle, hands down. You can have the most impressive set of abs, but if they're covered with a layer of fat, you won't see them! Break up your day with 5 or 6 mini-meals because this jump starts your metabolism.

And stop eating the food that is preventing you from seeing your abs:

-fructose corn syrup

-white bread

-pasta

-hydrogenated oils

-soda

-candy
-dessert
-fast food
-sugars


Instead, eat the foods that will help you reach your six pack goal:

-fruits
-oatmeal
-olive oil
-vegetables
-nuts
-eggs
-chicken
-fish
-natural peanut butter
-protein
-whole grain breads
-green tea
-water

Be realistic - you'll slip here and there, but make a conscious effort to improve your eating habits. Without good nutrition, getting a true six pack will be impossible.




Step 2: Exercise

You need to focus on 3 different exercises: cardio, weightlifting and ab exercises. And aim to workout 4 times per week (definitely a minimum of 3 times per week). The cardio you do can be anything: walking, running, biking, swimming...whichever cardio you don't mind doing so you stick with it.

The trick is to do the cardio in bursts because it will burn fat fast. For example, if you're running, walk for one minute and then sprint for 15 seconds and repeat 10 times. Perform this type of interval cardio 2 times per week.

Lifting weights is important because 3 pounds of added muscle burns as many calories as a 1 mile jog...and this is while you're just sitting around! Aim for 30-45 minutes, 2 times per week.

The last exercise you need to add to your workout are ab exercises. Aim to work your abs 3 times per week. There are a lot of different ab exercises you can do so try to find 3 or so that you enjoy doing and mix it up.

Tip: mix up your workout routine every 2 weeks to keep your body guessing and improving. Add or take away different weightlifting or ab exercises, or at the very least, vary the weight and reps you do.

Well, there you have it. Follow the above for 3 months, and while results will vary from person to person, you will see an improvement in your abs. And keep in mind that dedication and motivation will go a long way to helping you reach your goal of having six pack abs.

Another routine that will help you get a ripped stomach and a lean physique is called the Truth About 6 Pack Abs. It's a best-selling fitness program because it works and it over-delivers.




TIps


Some great news for you, as getting ripped abs or abdominal muscles, which are toned, strong and outstanding is possible now. The training, diet, hydration and rest are some keys to achieve this.

Consider the following 26 tips to improve these aspects and your dream of achieving flat and perfect abs will not be far away.

1. If you are a beginner, learn to perform the exercises correctly.

2. Limit your abdominal training to basic movements.

3. When doing sit-ups, do not put your hands on your neck and rather keep them near or on the side of the head or crossed on the chest.

4. The neck should be straight in line with the trunk when performing these abdominal exercises.

5. When you are performing abdominal contractions, raise the trunk without bending the neck.

6. Do not elevate the body using the lumbar muscles.

7. If you have trouble doing so, don't worry, as this is the time when your stomach starts tightening.

8. Make slow and controlled movements to avoid getting tired easily.

9. Maintain the position of maximum contraction to increase the work of the muscles as it encourages the development of power in your muscles.

10. Slowly and gradually increase the intensity of your workout.

11. Include a variety in your abdominal routine, for example a different workout for upper abs and different workout for lower parts of abs and different one for the obliques.

12. Train your abs to the maximum strength, first the weaker bottom, then the obliques and finally the top.

13. The above suggestion is not strict, as you can vary the exercises and the order of execution to perform them.

14. Make the repetitions necessary to achieve muscle fatigue and if you can get over 25, you should start adding difficulty in implementation.

15. If you want to add strength and build muscle, you can work with weights or loads.

16. Rest is must for 20 to 45 seconds between repetitions and may vary depending on your physical condition.

17. Include recovery periods between workouts.

18. Leave at least 48 hours of rest between each session: two or three days a week is enough.

19. Control your breathing, by breathing out through your mouth when you make the contraction and inhaling through the nose when you relax.

20. Once you will control your breathing, you will be able to increase intensity of your exercise significantly.

21. Do not use the hip flexors, try to feel like you are squeezing your abs and not pulling the muscles.

22. Avoid extended leg lifts and excessive twisting, as they are ineffective and highly prejudicial.

23. Always do your abs with legs bent and knees bent when you perform the exercise.

24. Make curl up to 30 degrees.

25. Some people do not see good results even after exerting themselves and it is because they do not do their abdominal exercises in a proper way. They can hire a personal trainer for motivation and guided instructions. A person who is training well starts seeing results in about a month.

26. Control what you eat and this cannot be achieved without following a proper diet.



WORKOUTS


 Crunches
This exercises are so easy that Most already know how to perform this exercise. It is basic, yet highly effective. Abdominal crunches can be performed on various surfaces (mats, balls, etc.).
Instructions:
From the supine position (on your back), contract your abdomen, then return to the starting position. The neck should elevate only a few inches from the ground. Never crank the neck. It should literally remain in a relatively static position during the entire movement. Crunches should be performed in a slow and controlled fashion. You should exhale as you contract your abs.