Always Perform Ab Exercises With Good Form. Form and posture are essential while following an ab workout. Always take tips from an expert trainer for best results. Certain ab moves, when done improperly, can give you an injured back.
These are the tips for building great abs:
The Mind Link
Think and Feel like a person who already has great abs. Weren’t expecting that were you? Well, the psychological aspect of attaining a six-pack is as important as the physical. This one tip will ensure that you stick to the program and do not lose motivation. For this you should:
Visualize the body you want regularly, make time for this mental exercise.
Put posters up in places where you’ll see them regularly.
Buy some of the clothes that you will want when you have this body and look at them often.
If you want to see your abs, you’ll need to get a body fat of 10% or less, remember that figure. You can buy equipment that will measure your body fat quite cheaply.
Keep it Simple
As for the workouts, these can be quite simple. There are all sorts of ab exercises but I only perform 3 of them.
Declined Sit-Ups
Crunches
Reverse Crunches
The first thing to bear in mind is that the abs are just another muscle. They need to be forced to grow. In order to do this, they need weighted resistance for a maximum of around 16 reps. You’re wasting your time doing sit-ups for many minutes on end. At the top of the movement hold and crunch the abs then lower yourself back down slowly. Don’t allow your back to fully rest on the floor. The goal is to do anywhere between 8 and 16 reps to the point where you can’t do anymore.
Use a Fat Stripping Diet
‘Diet’ implies that you will someday finish with this nutritional strategy. If this is what you’re going to do, forget about it. You’ll just yo-yo around for years. You need a permanent change in the way you eat for about 95% of the time, the other 5% you can let your hair down and enjoy the odd treat.
If you have a lot of fat to lose, recommend ditching the rubbish carbohydrates from your diet. To get your body to start using your stored fat for energy you can cut your carbohydrate to around 30 grams a day to kick-start the process (this level varies for each individual). Carbohydrates that are good include nuts, seeds (flax is great), fibrous vegetables (cauliflower, broccoli), and some fruits like strawberries and avocado.
Work your abs at most 3 times a week
Any more than this won’t be beneficial. Your abs, like any other muscle, need time to recover. Hit your abs hard, then get out of there and rest.
Eat More Fat!
Paradoxically, eating fat is a great way to lose it! In relation to tip 3, when carbohydrate levels are kept low and fat intake increased, fat becomes your bodies primary source of fuel. That’s great news. Factor in some cardio to encourage the release of more fat from your body and slightly reduce dietary fat over time to the same end and you’ll be shredded in no time!
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