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Bodybuilding
Program Basics
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Isolated
Muscle Training
The
"How To" Guide for Six Pack Abs by
Ryan Cote
First off I want to mention that, for most people,
getting six pack abs is not an easy task. It requires
serious dedication, but it is possible! If were blessed
with naturally low body fat and good muscle definition,
enjoy it! Otherwise, below is a general 2-step guide
that, if followed religiously for 3 months, will produce
results.
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 results: white bread, loads
of pasta, soda, candy, fast food, hydrogenated oils,
sugars and fructose corn syrup.
Instead, replace them with foods that will help you
reach your goal: oatmeal, olive oil, whole grain breads,
fruits, vegetables, nuts, peanut butter, chicken, fish,
protein and water. Be realistic- you'll slip here and
there, but make a conscious effort to radically improve
your eating habits because getting a six pack will be
impossible if you don't.
Step 2: Exercise
You need to concern yourself with 3 different exercises:
cardio, weightlifting and ab exercises. And aim to workout
no less than 4 times a week.
The cardio you do can be anything: walking, running,
biking, swimming....whichever cardio you don't mind
doing so that you'll stick with it. Aim for 30-45 minutes,
a minimum of 2 times a week.
Weightlifting 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, a minimum of 2 times a week. If you're confused
as to what exercises to do for each body part, check
out out the following website. It features professional
bodybuilders, but the information is great and can be
used by anyone.
http://www.bodybuilding.com/fun/exercises.htm.
The last exercise you need to incorporate into your
workout is ab exercises. Aim to work your abs a minimum
of 3 times a week. There are a ton of different ab exercises
you can do so try to find 3 or so that you enjoy doing
so you can mix it up. A good database of different ab
exercises is:
http://www.bodybuilding.com/fun/exername.php?MainMuscle=Abdominals
Well, there you have it. Follow the above for 3 months
religiously, and while results will vary from person
to person, you will experience improvement. It will
take serious dedication on your part, but imagine the
feeling you'll get when you look in the mirror and like
what you see.
About the Author
Ryan Cote is the owner of http://www.4DaysToBetterHealth.com,
a FREE health e-course that shows the average person
how to live a healthy lifestyle. Only 4 emails over
4 days and you'll have the basic knowledge to better
your health.
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