Having a six pack abs is a dream of every person. In addition to indicating fitness, six pack abs in both men and women also make a person more attractive. To have a six-pack, you have to focus on the burning of body fat, not weight loss. Listed below are a way of forming a six pack is good and true, namely:
1. Eat enough protein
Protein can build muscle and burn fat in the body. From all macronutrients (protein, carbohydrates, and fats), protein has the highest thermogenic effect, namely the effect that produces heat to reduce fatigue on the body. That's what makes a protein called a macronutrient that most valuable of all.
This is also the reason professional athletes and bodybuilders to eat foods that contain protein. This applies not just to men, but women as well. Basically, all humans have DNA and tissues of the body are the same, so we all need protein to stay alive at the same time burning fat.
2. Eat carbohydrates after exercising
Many people mistakenly believing that carbohydrates are the macronutrient that bad and can cause fat. However, natural grain or starchy carbohydrates such as potatoes, brown rice, and oatmeal is actually quite beneficial to your mission forming a six pack, especially if consumed after exercise. When you eat carbohydrates after exercise, carbohydrates have little possibility to turn into body fat.
Try to eat carbohydrates in moderation, with a 1-2 bowl of vegetables every time you eat. This will ensure your body gets the vitamins, minerals, antioxidants, and fiber needed to run the whole functioning of the body and also keep the body healthy.
3. Eat healthy fats
Make sure you also make healthy fats in your diet, especially polyunsaturated fats and monounsaturated fats such as raw nuts, peanut butter, fish oil, and olive oil. Fat food from these sources will keep insulin levels stable, which is important to lose belly fat and forming a six pack.
However, that does not mean you have to eat a bag of peanuts. This means you do not have to be afraid to eat healthy fats in your diet. By combining protein with a number of green vegetables, carbohydrates are balanced, and healthy fats, you will increase your metabolism and turn your body into a fat-burning machine 24 hours a day.
The best part is you can do a formation of six pack abs without supplements, abdominal exercise equipment, or hundreds crunch.
4. Stop doing crunches
Mike Wunsch, C.S.C.S, founder of Men's Health, said that the movement of the stomach muscles classics such as sit-ups and crunches will work only on the muscles which serve to deflect the body, which is on the lower spine. However, multi-joint movements, such as lifting weights, will produce a much greater reduction in total fat and build muscle instead of crunches and sit-ups. Lifting weights can build muscle and stamina. This will maintain your muscle mass while burning body fat.
You can also combine weightlifting and other exercises for better results. Do compound exercises in your exercise program such as:
barbell squats
dumbbell lunges
barbell deadlift
Seated barbell military press
Dips-chest version
Close-grip barbell bench press
pullups
Medium grip barbell bench press
pushups
5. Stop spending your time on a treadmill
If you only have about 30-40 minutes to exercise, then every second should be put to good use. Studies at the University of Southern Maine found that a set of weight training to burn calories for the same amount a lot when we ran with a time of 6 minutes per 1.6 km. So, every second you lift weights, you will produce more energy.
Studies at the University of North Dakota also said that lifting weights through a range of motion can increase your flexibility than running.
6. Performing core exercises to taste
Wunsch says that train core muscles when the muscles are still fresh you can achieve gains in improving stamina. If you focus on strengthening the core muscles, you can lift heavier weights in the weight lifting, so the body will burn more calories and muscles work also will be more.
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