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How to get 6 pack abs in a few weeks

by Rose Shapas of bodyman.dk

A lot of people dream about strengthening their abdominal muscles, losing the extra body fat and getting perfect 6 pack abs, which is why they spend a lot of money on buying abdominal machines, spending time at the gym and taking diet pills and proteinpulver, without getting the desired results. The truth is that it really takes patience, time, hard work and dedication to get six pack abs, but the end result is well worth it. You can also have toned muscular abs in just a few weeks by following two things: Build muscle mass and lose body fat. To accomplish each task, you will need to set goals and make every effort to achieve them.

How to build muscle mass

Strength training exercises are the key to gaining muscle mass real fast. By following these workout routines for a month, you will be on your way to getting perfect 6 pack abs.

Squats – Squats and deadlifts are the best exercises which not only train your abs, but also train your back, creating a balance between the musculature that supports your spine. This is important as abs work with the back muscles to maintain correct posture. Squats are aimed at training the entire core to work together, training other muscles of the body as well, including glutes and quads, promoting rapid fat loss at the same time.

Crunches – Crunches are aimed at bringing out shape and definition to the abdominal muscles. They also result in a strong midsection, helping the body to balance and support the load of heavy weights when doing any kind of lift.

Sit Ups – Sit-ups help the abs in the front and upper part to contract and pulls the upper portion of the body up during exercise. When doing sit-ups, start with 20, adding more reps and sets as your body develops.

Bicycle Crunches – Bicycle crunches are one of the most effective abdominals exercises, and doing them consistently strengthens the abs. Also called Alternating Obliques, this abdominal workout targets the internal and external obliques, which are the muscles present at the sides of the waist, as well as the Abdominis Rectus, the abdominal muscles down the front of the body that make up “six-pack abs”.

Leg Lifts – Leg raises and leg lifts are a bit tricky and are ideal for the hard trainers. They allow the abdominal muscles to work with your hip flexors; the abdomen muscles work to keep the pelvis stable while the hip flexors work to move your legs during the leg raises. However, as mentioned earlier, be careful while you do leg lifts as for some people, the risk of injury is more than the benefit gained.

How to lose body fat

Losing body fat is very important if you want to get the toned, lean look from all your workout sessions. Make sure you consult a nutritionist who can plan a diet for you which has the right amounts of proteins, carbs and fibre which will help you lose the extra body fat. Some other tips which you will want to follow include:

Eating a healthy breakfast which has proteins and some nuts

Having 4 to 6 meals throughout the day instead of 3 heavy meals

Eating smaller dinners, and reducing the amount of processed foods in the diet

Eating more fiber, including whole grains, fruits and vegetables, along with nuts and seeds

Drinking plenty of water every day, not just to replenish the water lost through the workout sessions, but also to curb your hunger

Getting enough sleep

Follow these tips and you will see your belly being sculpted into beautiful six-packs in just a few weeks. The key is not to look for short-cuts as there are none. All the claims about gadgets and diet pills you will find in bodybuilding magazines promising six pack abs are lies. The secret to six pack abs is the right diet along with the right exercises.

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