Do You Want to Know? – The Truth About Six Pack Abs
Muscular strength is primarily determined by one thing: 1. How forcefully can a muscle contract. The force with which a muscle can contract is determined by two things: 1. How large is the muscle 2. How efficiently can the body contract the muscle
Exercise Right If you really wish to get six pack abs, you would first of all have to get over the myth that only ab exercises can be of help in your pursuit. An effective strategy instead is to include weight training as a major part of your regime. Increase the cardio workouts and go slow with the core exercises.
When discussing how to gain lean muscle, you should ask yourself if you would mind gaining a little fat. If you are willing to gain a little fat, your muscle building goal will be easier to reach. If you aren’t willing to gain any fat, it will be more difficult. You must eat 100%, and be very disciplined. But you should reward yourself with a cheat meal once a week to keep your sanity. Speaking of nutrition, it will be flat out impossible to gain lean muscle without proper nutrition. For starters, you should find your basal metabolic rate (BMR). The BMR is the amount of calories your body burns per day just keeping your body alive. A quick way to calculate your BMR is as follows: Fat loss = 12-13 calories X,22 bodyweight in pounds Maintenance = 15-16 calories X bodyweight in pounds Weight gain = 18-19 calories X bodyweight in pounds
Depending on your goal, you would use the corresponding formula. For example, I weigh about 200 pounds. If my goal was fat loss, I would consume 2400-2600 calories a day. If my goal was to maintain my weight, I would consume 3000-3200 calories per day. If I wanted to gain weight, I would eat 3600-3800 calories per day. Finding BMR is obviously more complex than this, and there are many factors that determine your BMR. This is good for a ballpark estimate, though.
To gain lean muscle, you would consume the calories prescribed in the “weight gain” section of the table. These must be healthy foods unless you want to gain fat. I recommend eating 1-2 grams of protein per pound of bodyweight, per day. This may seem difficult, but if you eat 6 meals a day, with 30 grams of protein in every meal (which isn’t hard), that is 180 grams right there. Depending on your goals, your carbohydrate intake would vary greatly. If you want to build muscle, you would eat a lot of carbs every day. You should fill up on the carbs. They will give you energy for your next workout, and are important in building muscle. If you want to lose fat, though, I would only eat carbs before and immediately after my workout. This is to give you energy for your workout, and to refill your glycogen stores (fuel used by the body that is broken down into glucose, a sugar). Eating carbs post-workout also increases your insulin sensitivity. Insulin is a very powerful chemical in fat loss. I could write a whole article on insulin, so I won’t elaborate too much. Trust me when I say insulin timing is incredibly important in fat loss.
Ensure The Right Nutrition For The System All weight loss efforts ultimately boil down to the right nutrition. Remember that the actual six pack abs can be achieved in the kitchen and not in the gym. So eat right to create a calorie deficit within and weight loss would follow on its own. Watch your calorie intake and eat nutritious foods. Cut down on trans-fats intake, avoid bad carbohydrates and maintain a healthy distance from fast foods. Instead switch over to healthy fresh fruits and veggies, and keep the system hydrated at all times. Consuming whole grains like oats, barley and nuts, green tea, eggs, lean meats etc. would also help. Make sure that you keep the above things in mind while chalking out your six pack abs regime. However, if you need some concrete well chalked out plans and methods for the same, I would suggest that you read through the below mentioned resource for an all-inclusive fat loss and body toning guide.
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