A six-pack abdomen is something that most men crave for and few achieve it. It is not rocket science to get a six-pack provided one sticks to the basics. Here are some red-hot tips for achieving the Adonis look. How about if I told you that six simple steps can give you the six pack abs you have always dreamt about? When you look at them in isolation they might sound ridiculously simple but in unision they are perhaps the most essential ingredients for you to build a physique that even Adonis will be surprised at!
The fundamental theory here is that you should not concentrate only on getting the abs to die for but adopt a series of nutritional, exercise and lifestyle strategies that combine to give you rock-hard abs.
1. Do not underestimate the power of water: Always rehydrate yourself after the night's sleep. Ideally fill yourself up with 16 ounces of cold water first thing in the morning. This action boosts the metabolism by 24% over the next 90 minutes. And of course muscle cells grow faster when they are well hydrated. The bottom line is to drink at least a gallon of water over the entire day.
2. The power of breakfast: A recent study has shown that men who skip their morning meal are 4 1/2 times more likely to have bulging bellies than those who don't. Aim to have a meal or protein shake giving you at least 250 calories within an hour of waking up. Breakfast size is inversely related to waist size. In simple terms the larger the morning meal, the leaner the midsection. However cap your intake to 500 calories at breakfast.
3. Review your goals as you eat: People who monitor their diet and exercise goals more frequently are more likely to achieve them than goal setters who rarely review their objectives.
4. Do not forget your lunch: Always carry a packed lunch to work or college. By using this approach, you'll keep your body well fed and satisfied throughout the day without overeating. You'll also provide your body with the nutrients it needs for your workout, no matter what time you exercise. And what better way to prevent snacking than a packed lunch. Try to pack an apple, two slices of cheese, 500-600 calorie portion of leftovers for lunch and a protein shake or a pint of milk for the afternoon snack.
5. Exercise: Everyone of us has abs but buried under varied layers of fat. Thus exercises should be aimed at burning off the fat to show these muscles better and not to build the muscles. The most effective strategy is a one-two approach of weight-lifting and high-intensity interval training. According to a recent University of Southern Maine study, half an hour of pumping iron burns as many calories as running at a 6-minute-per-mile pace for the same duration. And it has the added benefit of helping you build muscle. Unlike aerobic exercise, lifting has been shown to boost metabolism for as long as 39 hours after the last repetition. For the best results, do a total-body weight-training workout 3 days a week, resting at least a day between sessions.
6. No more late nights: You need sleep to unveil your six-pack. T hat's because lack of quality sleep may disrupt the hormones that control your ability to burn fat. Just 3 nights of poor sleep may cause your muscle cells to become resistant to the hormone insulin. Over time, this leads to fat storage around your belly. 15 minutes before bedtime review the next day's agenda and make notes so that you do not go to bed with unnecessary worries.