six steps for six pack

           Six Steps for Six pack

·        Step 1- Food

Your breakfast and lunch must contain more carbs and proteins with less fat. Do not take much carbs for your dinner and take your dinner about 3 hours before sleep.

         
      Meals for a dinner                                                                                                              

  ·    4 slices of toasted bread with two eggs 

·      Vegetable soup or a salad

        

The way to man's abs is through the kitchen. If you're not eating right your abs will show it.

          Bad foods and beverages               Good foods and beverages                                                                                                

            Fast foods                                     Red rice (carbs)

            Cake                                             Sweet potato (carbs)

            Potato chips                                  Manioc (carbs)

            Canned food                                 Grams (carbs+protein)

            Processed meat                             Nuts (natural fats+carbs)

            Anything deep fried                      Fish/ Red meat (protein)

            Soy milk                                       Eggs whites (protein)

            Dark chocolates                           Wheat pasta (carbs)

            Alcohol                                         Banana (carbs)

            Soft drinks (soda, coke)               Fruit juice (vitamins)

·        Step 2 -Water

70% of human body contains water. Water transports nutrients, keep your self hydrated and it will activate your muscle fibers.  

Intake 2-3 liters of water per day. Water will increase your immunity and it will also help in food digestion.

·        Step 3 -Green tea

Green tea is known as the most powerful antioxidant.Green tea extract containing polyphenols and caffeine will induce thermogenesis and stimulate fat oxidation, boosting the metabolic rate 4% without increasing the heart rate.

Ø Factors to be concern while drinking green tea

·        Drink 3 to 4 cups a day do not drink more than 6 cups

·        Drink green tea a hour before or after meals(Because caffeine in  green tea will absorb iron in your meals)

·        step 4 -cardio 

Cardio is a form of aerobic exercise that improves blood circulation and blood flow in the entire body by increasing the heart rate. It seeks to do so by means of steady and ample repetitions of the arms and legs to tone muscles and also increase the individual’s heart rate in the process.

Cardio will fire up your metabolism, help to digest food and it will help to utilize your stored fat as energy.

Cardio exercise has many forms such as spot jogging, walking or running on the treadmill, cycling, swimming, rowing,skipping.

Do 30 minutes of cardio per day in morning and evening or before your workout.

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    Step 5 - Abdominal Workouts 

  Here are the abs muscles:

·        External Abdominal Obliques

·        Internal Abdominal Obliques

·        Rectus Abdominus (This is your six pack)

·        Transversus Abdominus

·        Tendinous Inscriptions  

When you do abdominal exercises, make sure you do lower abdominal muscle exercises, as well as oblique exercises.

Exercises for your core muscles should include exercises for your lower back. Remember, your core includes not only the

abdominal muscles, but also your lower back muscles. Many people make the mistake of just focusing on six pack exercises. But in order to build strong, impressive abs, you need to do exercises for the surrounding muscle groups, not just the day. Muscles that make up your six pack.

Do each exercise for 30 seconds. Take a 15 second rest after each exercise. Do this workout twice a day.

Step 6- Sleep and Rest

Sleep raises your metabolism, while allowing your body to rest and recover. So you should also make sure that you get your full eight hours of sleep every night. Here are some importances of sleep,

Growth Hormone

During sleep, your pituitary gland secretes more growth hormones than during your waking hours. Growth hormones stimulate cell regeneration, reproduction and growth. These hormones are also known to aid you in building muscles. This is why higher levels of growth hormones mean a heightened metabolism. With a higher metabolism, you burn energy much faster which leads to easier weight loss.

Rest and Recovery

When you exercise, your body and actually inflict small injuries to your muscles. To improve your performance, you have to allow your body to heal. During sleep, your body recuperates the quickest. When you do not sleep enough, your performance level will drop. Sleeping enough will allow your body to rest, recover and grow stronger.

Written by -Uwin Ariyarathna .