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Simple 5-Step Tutorial To Reveal Your 6-Pack Fast

Simple 5-Step Tutorial To Reveal Your 6-Pack Fast

There’s a lot of conflicting information on the internet about how to reveal your abs. Some say you have to eat no carbs. Some say you have to do 100 crunches every day. Some say you have to eat only clean foods.

None of that is true. It’s actually simpler than you think.

1. Learn How Fat Loss Works

6-pack

    The first thing you need to know is that your abs will not show unless you first make changes to your diet. Ever hear the saying “abs are made in the kitchen?” It has been popularized because nutrition is the single most important factor when it comes to revealing those 6 small bumps that men and women alike inexplicably drool over.

    You don’t have to do anything as drastic as eating a zero carb diet. While this works for some, it is 1) typically not the best method considering it’s a tough diet to stick to long term, and 2) no fun.

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    In order to reveal your 6-pack, you need to decrease your body fat percentage. In order to decrease your body fat percentage, you need to lose weight — and not just any weight. You want to lose fat while maintaining your lean body mass. This can be accomplished by consuming fewer calories than you burn throughout the day (this leads to weight loss) and following a high-protein diet* (this helps your body maintain it’s lean mass). Doing so forces the majority of the weight you lose to come from fat stores.

    *I suggest 1g of protein per lb of bodyweight

    2. Cut Out The Junk

    cut out junk food

      Yes, you can eat a high-protein diet that puts you in a calorie deficit while eating junk food. Junk food is just less filling and craving-inducing. Your life will be much easier — not to mention healthier — if you make clean food choices most of the time. These include fresh fruits & vegetables, nuts, meats, and dairy.

      200 calories of cake and 200 calories of fruit will have a similar outcome at the end of the day when it comes to your weight. Therefore, I do recommend including an occasional treat if it promotes sustainability and diet retention. Just try to eat healthy most of the time while sticking to your daily calorie goal; it will curb your hunger and keep you more satisfied.

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      If you stall losing weight, simply decrease your daily calorie intake or perform more physical activity.

      3. Perform Cardio

      cardio for abs

        Remember how I said you need to consume fewer calories than you burn? Cardio is the fastest way to burn more calories. This, in effect, allows you to eat more while also losing more fat. Studies have shown that high-intensity interval training (HIIT) burns a similar amount of calories as moderate intensity cardio, but promotes a small increase in lean muscle mass. That means high-intensity cardio will decrease your body fat percentage a little bit faster than low-to-moderate intensity cardio.

        Try jump roping or sprints — anything that will get you pushing your max heart rate quickly and in short bursts. Intervals of 20 seconds of high-intensity work followed by 40 seconds of rest for 10-15 minutes is plenty to get the fat melting off.

        4. Lift Weights

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        how to get a 6 pack

          What does lifting weights have to do with revealing your abs? A whole lot. Resistance training is one of the best possible things you can do to decrease your body fat percentage. It burns calories to help you lose weight and promotes lean body mass retention (and even growth in some cases) when eating in a calorie deficit. Also, the more muscle mass you have, the more calories your body burns at rest — AKA you’ll lose fat even faster.

          Find a good lifting routine that hits all of your major muscles. Compound movements such as squats and deadlifts provide the best bang for your buck. Lifting weights 4-6 times per week will maximize your lean body mass and reveal those abs even sooner.

          5. Exercise Your Abs!

          ab exercises
            pennstatenews THON Fitness Class 005 via photopin

            Now that your nutrition and exercise are on track, you need to make sure you actually have abs to show!

            Well, that’s only half true. Everyone has abs under the belly fat. In fact, you can have a 6-pack without ever doing a single abdominal exercise.

            So, why work your abs if you can get a 6-pack without exercising them? Answer: working your abs will make them thicker and harder, causing them to poke through the belly fat much sooner and with less dieting.

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            Find a good ab routine and make sure you’re hitting both your Rectus abdominis and Transverse abdominis. The function of the Rectus abdominis is spinal flexion, AKA crunching motions. The Transverse abdominis is a flat layer underneath the Rectus abdominis; you can work it with planks.

            You can find a list of over 100 full ab workouts that are guaranteed to work up a burn here.

            And that’s it! It takes time to reveal your 6-pack, so follow these 5 steps and be patient. Those starting with a lower body fat percentage will be able to achieve chiseled abs sooner than those starting with a high body fat percentage. Don’t get discouraged if it takes longer than you would like. Learn to love the process and you’ll reach your goal in no time.

            More by this author

            Drew Kocak

            Online Personal Trainer / Fitness Blogger

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            Last Updated on November 27, 2020

            12 Stretching Exercises to Increase Your Flexibility

            12 Stretching Exercises to Increase Your Flexibility

            When thinking about stretching and learning how to become flexible, consider you are doing more than just elongating and strengthening your muscles. You are, in fact, improving circulation of the blood (lymphatic system), and optimizing the depth of your breath, which further enhances circulation[1].

            Stretching and yoga aren’t just trends; they are practices that have been utilized by humans arguably for hundreds of thousands of years or more. In many cases, modern humans have simply forgotten much of their ancestry, and stretching/yoga is certainly an integral part.

            The following stretching routines, if practiced consistently (every day, or a few times a week), will improve your physical and mental well-being, so let’s get into them!

            Here’s a breakdown of all the exercises I’ve covered in the video:

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            1. Standing Hamstring Stretch

            See the source image
              • Stand straight and tall with your feet hip-width apart, knees just slightly bent, and arms by your sides.
              • Exhale as you bend forward (think of a door hinge movement at the hips), lowering your head toward the floor (imagine the top of your head being parallel with the floor), while keeping your head, neck, and shoulders relaxed (do not tense up).
              • Wrap your arms around the backs of your legs, or simply grab and hold the back of your legs; holding anywhere from 45 seconds to two minutes.
              • Bend your knees and slowly “roll up” back to the standing position when you’re done.

              2. Downward Dog

              See the source image
                • Start standing with your feet hip-width apart.
                • While exhaling, hinge at the hips and lower your head toward the floor.
                • Place your hands/palms on the ground.
                • Step back with your feet while keeping a neutral back/spine and with your head/neck in-line with your shoulders and arms.

                3. Deep Lunge and Twist

                See the source image
                  • Start standing with your feet together hip width apart.
                  • Take a large step forward with your right foot.
                  • Bend your right knee and drop into a lunge, keeping your left leg as straight as you can behind you with your toes on the ground, so you feel a stretch at the front of your left thigh.
                  • Place your right hand on the floor or in a pray position, and twist your upper body to the right as you extend your right arm toward the ceiling (for a deeper stretch).
                  • Hold for 30 seconds to 2 minutes while taking slow and steady breaths.
                  • Repeat on the other side.

                  4. Piriformis Stretch

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                  See the source image

                     

                    • Sit on the floor with both legs extended in front of you to start.
                    • Cross your left leg over your right, and place your left foot flat on the floor.
                    • Place your left hand on the floor behind your body.
                    • Place your right hand on your left quad or your right elbow on your left knee (as shown), and press your left leg to the right as you twist your torso to the left.
                    • If the spinal rotation causes back discomfort, remove the twist and simply use your right hand to pull your left quad in and to the right.

                    5. Figure Four Stretch

                    See the source image
                      • Lie on your back with your feet flat on the floor.
                      • Cross your left foot over your right quad.
                      • Lift your right leg off the floor. Grab onto the back of your right leg and gently pull it toward your chest.
                      • When you feel a comfortable stretch, hold there.
                      • Hold for 30 seconds to 2 minutes.
                      • Switch sides and repeat.

                      6. 90/90 Stretch

                      See the source image
                        • Sit with your right knee bent at 90-degrees in front of you, calf perpendicular to your body and the sole of your foot facing to the left. Keep your left foot flexed.
                        • Let your leg rest flat on the floor.
                        • Place your left knee to the left of your body, and bend the knee so that your foot faces behind you. Keep your left foot flexed.
                        • Keep your right butt cheek on the floor. Try to move the left cheek as close to the floor as possible. It may not be possible if your hips are tight.
                        • Hold for 30 seconds to 2 minutes.
                        • Repeat on the other side.

                        7. Frog Stretch

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                        See the source image

                           

                          • Start on all fours.
                          • Slide your knees wider than shoulder-width apart.
                          • Turn your toes out and rest the inner edges of your feet flat on the floor.
                          • Ensure your legs are maintaining approximately a 90-degree angle (squared off).
                          • Shift your hips back toward your heels.
                          • Move from your hands down to your forearms to get a deeper stretch, if possible.
                          • Hold for for 30 seconds to 2 minutes.

                          8. Butterfly Stretch

                          See the source image
                            • Sit tall on the floor with the soles of your feet together, knees bent out to the sides.
                            • Hold onto your feet (or ankles), engage your abs slightly to keep an upright posture with steady breathing, and slowly lower your body toward your feet as far as you can while pressing your knees toward the floor. Keep a neutral spine during this stretch.
                            • If you cannot lower your torso, then simply hold the stretch and aim to lower your knees closer to the ground gradually.
                            • Hold this stretch for 30 seconds to 2 minutes.

                            9. Tricep Stretch

                            See the source image
                              • Kneel, sit, or stand tall with feet hip-width apart, arms extended overhead.
                              • Bend your right elbow and reach your right hand to touch the top middle of your back.
                              • Reach your left hand overhead and grasp just below your right elbow.
                              • Gently pull your right elbow down and toward your head.
                              • Switch arms and repeat.

                              10. Extended Puppy Pose

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                              See the source image
                                • Start on all fours.
                                • Move your arms forward a few inches.
                                • Push your hips up and back halfway toward your heels, or until you feel a deep stretch.
                                • Push through the palms of your hands to keep your arms straight and engaged.
                                • Hold for 30 seconds to 2 minutes.

                                11. Neck Stretch and Release

                                See the source image
                                  • Stand with feet shoulder-width apart, or sit down with your back straight and chest lifted.
                                  • Drop your right ear to your right shoulder.
                                  • To deepen the stretch, gently press down on your head with your right hand.
                                  • Hold for 30 seconds to 2 minutes.

                                  12. Standing Quad Stretch

                                  See the source image
                                    • Stand with your feet together.
                                    • Bend your left knee and use your left hand to pull your left foot toward your butt. Keep your knees together.
                                    • If you need to, put one hand on a wall for balance.
                                    • Squeeze your glutes to increase the stretch in the front of your legs.
                                    • Hold for 30 seconds to 2 minutes.
                                    • Repeat on the other leg.

                                    Conclusion

                                    The key take away here is that consistency with your stretching routine, followed by good quality sleep and lots of hydration, will instantly begin to improve your quality of life. Find which stretches feel the best in your body and add them to a daily routine you can enjoy.

                                    More on How to Become Flexible

                                    Featured photo credit: Scott Broome via unsplash.com

                                    Reference

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