How Can You Build Six Pack Abs in a Month – The Complete Guide

The Principles Of Getting Ripped Abs

If your goal is to get ripped abs, then you need to know what to do. Everyone looking to get a set of ripped abs often goes to the gym and churn out a lot of sit-ups and crunches in the hope of getting a six-pack. This is not enough, however,  no matter how hard you try. You do not have to do 1000 abs exercises a day or spend hours in the gym to get ripped abs.

Many people do not know that when lifting heavy weights during exercises such as squats, lunges, and bench presses that you are also using your abdominal muscles. The ab muscles are involved in any weight lifting exercise you do, so make sure the correct form is used throughout the workout to maximize the work on the abs.

Another factor is the amount of body fat you have. If your body fat level is high, no one will see your abs no matter how much work you put in at the gym. If you want your abs to see the light of day, then you need to be getting your body fat percentage down to single figures. You can get rid of this fat by burning calories.

Weight training is a great way to speed up the metabolism, which in turn burns calories. You will burn more calories with squats and deadlifts, simply because it involves the big muscles in the body which burn a lot of energy when exercised. If you do bicep curls, then the muscle mass used is much less and so will be less effective at burning fat.

What does a good ab workout look like?

As I said earlier, the more muscles you are working the more calories you burn. Create a weight lifting routine so that only the main compound lifts are included. These would be movements such as squats, lunges, deadlifts, bent-over rows, shoulder presses, and bench presses. This way you can work your body much better and use the big calorie-burning muscles. Appropriate training, with a good diet, will burn body fat which will help you reach your goal and end up with really ripped abs.

How To Get Six-Pack Abs

All you have to do is strengthen your abs and lose your fat. It sounds easy, but anyone who has ever tried to lose weight can tell you that it isn’t.  You need to dedicate quite a lot of time and be completely patient as you work to try to get flat six-pack abs. But the work is worth the rewards. It’s much easier to maintain that body than work your way down, and your confidence will undoubtedly increase as a result.

Strengthening your abs is what takes work. Your abs maintain your posture and keep your spine straight and correct. Every time you work out your abs, you have to work your back as well. If you don’t, your body will be improperly balanced, and you’ll have more to worry about than maintaining a flat belly.

You should focus on exercises that force your entire torso into work, keeping your spine supported and stable. Squats and dead-lifts are very useful here, as your body will naturally be learning what it needs to maintain stability. Meanwhile, you’ll enjoy firmer glutes and musculature from those same workouts. As your body is taken to the limit, you’ll find that you will also enjoy quicker fat loss as a result.

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Another important focus is what you eat. I know that’s a broad statement, and many people grind their teeth wondering what exactly they’re supposed to do. First, you have to eat healthier. This means half of the food you take in must be fruits and vegetables. Curl your fist. That’s about how many complex carbohydrates your body needs. Complex carbs include potatoes, so this isn’t a hard thing to get into your daily meals at all.

Low-fat proteins are also very good to work into your meal. Snacks, fruits, and low-calorie snacks can keep you fed between meals, so don’t feel like you’re being constrained into a tight dieting schedule. Follow these steps and you’ll be on your way to getting six-pack abs.

Eight Pack Abs – Going Beyond The Usual Six

Fitness training, along with a quality diet that works are the only two factors in getting eight-pack abs. But how many people know the effort and dedication you need to put behind, to reach your objective? This is not something easily achievable and all that advertising for easy solutions to get this in 2 weeks with no effort is a scam.

OK, so for the people willing to put in the required effort, this guide will highlight the way to get to the destination, how to get a six-pack. There are 2 elements involved in this- one is building the muscle and the other one is losing the fat. You need to pay attention and be successful with both of them if you are to see results.

So let’s start with the first step, which is building muscle. One of the good exercises that are very good is the squats. You need to understand how to do this correctly. But let me point out right from the beginning that you need to work out both your abs and your back muscles, as otherwise, you will develop imbalances that adversely affect your spine.

Then we have the crunches, classic exercise, which is also a bit more difficult. Learning the correct form of execution is key, as most people do not do them the right way. That is why they are able to do hundreds as if you are doing them correctly, you will not be able to do a lot of them. I recommend searching on the web for some movies and descriptions that allow you to understand this exercise. I would like to point out here only a few important elements. One is proper breathing and the other one is that you should avoid placing hands behind the head – this is a very common practice, which leads to neck and back problems.

Then, research and do all the other exercises, leg lifts, bicycle crunches, jackknife, and other types of gym equipment-enabled exercises. If you have access to a gym, get some advice from the gym instructor, especially asking to be observed if you have the correct form of execution for each exercise.

Then the second thing is weight loss. This is key, so you should not underestimate it. Doing countless hours of abs exercises will take you nowhere if the fat on your belly does not allow for the muscles to show up. Also, doing abs exercises does not lead to weight loss in this area. In order to lose weight effectively, you will need to use a combination of proper diet and intensive cardio exercises.

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So if you’re still wondering how to get a six-pack, these are the fitness exercises you need to do.  Eight-pack abs will require more focus and dedication.

Ab Circle Pro Improves The Best Abdominal Exercises

The Ab Circle Pro is a highly effective device that can enhance even the toughest abdominal exercise.  It can also be effective for a beginner.  Many exercises work to develop the abdominal muscles and core strength, so when you have a device like the Ab Circle Pro to make these exercises better, it’s always best to use it.

CRUNCH / BICYCLE

This exercise is a complete abdominal workout, working both the upper and lower abs, as well as the internal and external oblique muscles.  How to begin:

  • Lay on your back with your hands behind your head and knees bent.
  • Start by doing 30 regular crunches bringing your torso toward your knees.
  • After finishing your 30 crunches, start immediately with 30 seconds of a “the bicycle” abdominal exercise.
  • Remain on your back with your hands behind your head.  Crunch forward putting your opposite elbow to opposite knee.
  • Continue alternating elbows and knees for 30 seconds.  If you haven’t done this exercise before, YOU WILL FEEL IT!
  • Repeat this cycle 2 more times (30 crunches followed by 30 seconds of bicycle) with no more than a 10-second rest between sets.

Note: you can increase the difficulty of these ab exercises by also using the ab circle pro in conjunction with these exercises.

THE PLANK

This is a core strength exercise, also enhanced VERY well by the Ab Circle Pro.  It is important to have a strong core before attempting any type of weight lifting regimen.

  • Lie face down on the floor
  • Lift yourself off the floor, resting your upper body on your forearms and your lower body on your toes.
  • Keep your back as straight as possible, forming a plank.
  • Hold this position for 30 to 60 seconds.  As you get stronger, you may increase the amount of time in this position.
  • Rest for the amount of time you held the position (30 or 60 seconds), and then repeat two more times for a total of 3 sets.

LEG RAISES

This is a lower abdominal exercise.  This is the area of the stomach that is the most often neglected and most difficult to tone.  Use of the Ab Circle Pro with this exercise can cause some of that “feel good” pain if you’re not used to working the lower abdomen.

  • Start by finding a cushion or something that you can place underneath your butt that will lift it about 4 to 6 inches off the ground.  This can be a cushion, pillow, a rolled-up towel, etc.
  • Laying on your back, with your butt elevated, slowly lift your legs approximately 6 inches in the air, then slowly open your legs, bring them back together, and then lower them to the ground. 
  • Repeat this for 15 to 30 repetitions.
  • Rest for 60 seconds and repeat for 2 more sets

VERTICAL LEG CRUNCHES

This is also a lower abdominal exercise that puts less stress on the lower back when performed.  Proper use of the Ab Circle Pro will also greatly enhance this exercise.

  • Lying on your back with your hands at your side, lift both legs into a vertical position (toes pointing toward the ceiling). 
  • Crunch upward, trying to raise your feet toward the ceiling. 
  • In doing this, your butt will come off the ground a few inches. 
  • Repeat this movement for 15 to 30 repetitions.
  • Rest for 30 seconds and repeat for 2 more sets

The above exercises are highly effective even without the use of external devices like the Ab Circle Pro, but using this particular device will take your abdominal workouts to the next level.

Abs Secrets – 8 Value Tips You Need To Know

Abs secrets are plentiful in today’s world because everyone seems to have the perfect or best solution to getting a better set.  Truth is, it can be very difficult to build flat abs. You may not be sure if you are doing it right or you may just be following some boring workouts without any purpose. Well, that all is about to change. You will learn the top 8 abs secrets to a flat and defined stomach right here, and your soon-to-be “six-pack” will never be the same. Here they are:

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Ab specific exercises are obsolete on their own

Except when you have very little body fat, ab exercises alone will show no change to your tummy. You may do thousands of crunches, but you will never see your hard work if your tummy has excess stomach fat.

In order to see your abs, you have eliminated tummy fat

From the previous secret, you can see that the only way to see your abdomen muscles is to eliminate your tummy fat. Do this by doing fat-burning workouts and following a fat-burning meal plan, like the ones found in the truth about abs programs.

With cardio, less is more

The best cardio you can do in 20 minutes of cardio interval training. Long cardio may cause you to burn away some of the lean muscle mass that you need to build flat ab muscles.

The best type of exercise for a flat abdomen

The best type of exercise for a flat stomach is by far weight training. It helps you to burn calories even in your sleep and it also burns a great amount of fat.

The best exercises for a toned tummy

Next on our list of abs secrets is toning exercises.  The best ab exercises for a toned tummy are crunches, bicycle exercise, plank, and reverse crunches.

The best combination of foods for flat abs

The best combination of foods for flat abs is whole grain carbs, healthy fats, and lean protein. Make sure all your meals contain this combination.

The best meal frequency

The best amount of times you should eat for maximum fat burn is 6 times a day, eating 6 small and healthy meals.

The top fat burning foods

Fat-burning foods will help your tummy to get lean. They are chilies, green tea, oats, lean protein, and fat-free dairy products.

Chili, green tea, oats, protein – takes most calories to burn fat free dairy – calcium speeds up weight loss

If you implement these abs secrets, you will see some powerful changes. It will help you to burn body fat and to get a flat abdomen. If you want to build a six-pack, you have to check out the truth about a six-pack abs pdf – it contains 74 meal plans and 6 workout plans to build a six-pack.

Don’t be fooled by all the abs secrets you see advertised.  Follow these simple steps for a toned, flat abdomen.

So this was all about How Can You Build Six Pack Abs in a Month – The Complete Guide. Hope you liked this article and it helped you in improving your knowledge and most importantly it helped you in getting six-pack abs (even eight-pack abs) faster in a month. If you know any other tips and tricks for getting six-pack abs faster, that we left out in this blog (or should have added to this blog) then please let us know in the comment box below.

Disclaimer: This article (including the advice) provides generic information only. It is in no way a substitute for any qualified medical opinion. Always consult a specialist or your doctor for further more information. Making Men Fashionable doesn’t claim any responsibility for this information.

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