I’ve been out for a few days, I’m spending a few days at the beach, the weather is warm, summer is about to come and I love the beach, the football Euro championship has also started and so far so good, Portugal has won the first two matches and the quality of the tournament has been good.
Anyway being on the beach made me want to write about six pack abs, I wish a lot of people had a nice six pack to show off, but they don’t. Most people still do everything wrong when it comes to abdominal training. At the gym or in the park, I still see most people doing hundreds of crunches and leg raises in the hope that it will reduce belly fat. Another thing I see in the gym that I think is even worse is I see trainees doing exercises with weights and that is a very bad idea.
I’ll start by telling you why this is a bad idea, because using weights will make your stomach grow, and that will make you look bloated, your stomach will be big and fat, and you don’t want that, what you want is a slim waist and defined stomach.
Even doing hundreds of reps won’t do you any good, high reps don’t add any definition to the muscles, and it won’t burn fat, so stop wasting your time in vain. First of all to get defined abs you need to have less than 10% body fat, and to do that you have to eat right and do your cardio.
This post will not be about nutrition but about eating right, no saturated fat and low carb diet. If you need to lose a lot of fat, make it a low-calorie diet as well. Drink lots of water, at least 2 liters a day, eat lots of vegetables, make vegetables the center of your diet, also eat good protein and healthy fats, the best source to combine both is fish.
Now abdominal training, I only do two exercises and I believe that is all that is needed. The first is Plank, you get into the push ups position, but instead of supporting your body with your hands, you do it with your forearms, keep your body tight and try to stay in this position for at least 30 seconds if you are a beginner. Try adding more time daily and doing more sets.
Vacuum stomach is an exercise that works on the intrinsic muscles of the abdominal wall, and these muscles, when strengthened, help you reach the goal of a slimmer waist. In this exercise you pull your stomach in as if you want to collect your stomach along your back, try to keep your stomach tight. Try holding it for 30 seconds, just like with planks and try to add seconds and sets every day. You’ll be tempted to hold your breath, but you can and should 🙂
Both the exercises are isometrics and they will make your abs toned and toned, but don’t forget to show them, you need to burn belly fat, and for that, the most important is what you eat, how you eat and cardio.
Good luck, be patient and persevere, you will get there.
Source by Helder Luis
