What are the best exercises to have sexy abs and what are the reasons for dropping them and how to sustain them for a long time instead?
Let’s dig a little bit deeper into some details here.
What Are The Best Exercises For Sexy Abs?
The number one mistake thousands of guys make when trying to get sexy abs is assuming that doing countless reps of crunches or other abs exercises is going to get them ripped. Nothing could be further from the truth.
Most of the abs exercises such as sit-ups, crunches, and even leg raise tend to be isolation exercises. That means these exercises will tone and work the abs and only the abs.
But that is a good thing, right? I’m afraid not, assuming your body fat percentage is above 10 percent.
If it was 10 percent or lower, you wouldn’t need to read this article. You would already have ripped abs.
A bicep curl is an isolation exercise because it only works the bicep. A barbell deadlift is a compound exercise. Work your legs, thighs, hamstrings, lower back and even your forearms.
Your core muscles are not spared either. So, when one single exercise recruits so many muscle groups, you can bet that is a lot of work done.
Your body will burn more calories and that means more fat is burned. You may research online the different compound exercises that you can do.
In order to see your abs, you need a low body fat percentage.
The best exercises to burn off the fat are compound exercises and NOT isolation exercises. Knowing the difference is the key.
Here’s a list of some compound exercise to begin with:
Any kind of kettlebell training
When doing them, you need to aim for a weight that will allow you to do about 10 to 12 reps. Combine the different exercises and do 3 sets in total.
Keep you rest time between exercises and sets minimal. I suggest a 15 to 20 seconds rest between exercises and a 2-minute rest between sets.
Your goal is to complete the workout as fast as possible while maintaining good form for each exercise.
This will ensure intensity in your workout which is so crucial in burning fats. Keep your workout to about 45 minutes maximum.
Record your workout and the duration in a journal. Try and improve your timing each time you work out. Once you can’t improve it further, add more weight and start all over again.
Change up your routine every month or six weeks. This will keep your body guessing and you will not hit a plateau. Mix up your resistance training with cardio.
On days where you are not working with weights, go for a run or swim. Cycling, skipping, and rowing are other excellent forms of cardio.
The two most effective ones are running and skipping. They will give your body a heart pounding workout that will elevate your metabolic rate and cause an oxygen deficit.
This translates to optimum fat burning. Even 30 minutes of hard cardio can make your body burn fat for hours.
Get the maximum benefit from your workouts. This will speed up the duration it takes to get ripped.
You will be more motivated when you start seeing results.
So, follow the tips above closely and you will have won half the battle.
With that, here’s a perfect combination you might want to try or to consider.
Three Basic Factors to Sexy Abs
There are three basic factors that will help you lose your belly: strength training (which increases resting metabolic rate), cardiovascular exercise (which burns calories), and proper nutrition.
Without all three, you can do crunches all day and never get the flat tummy you desire.
1. Strength Training
Strength training should be performed 2 or 3 times a week. Remember having more muscle mass means you burn more calories during the day.
One way to get the most out of your ab exercises is a better form. Follow these few tips during your work-outs.
Keep your hands folded across your chest or rest them at your ears. This will ensure your abs do all the work during the exercise.
Many people want to put their hands behind their head-don’t- this will only put pressure on your cervical vertebrae.
Instead of raising your shoulders towards the ceiling, think about bringing your ribs and pelvis together. You will get a more intense crunch if you concentrate on using only those muscles.
You need to do a cardio exercise you enjoy, 30-45 minutes, 3 or 4 times a week. Running, walking, biking, you pick.
The stomach is one of the first places body fat is stored. So when extra calories are consumed, a “spare tire” appears. Dieting off the fat is absolutely necessary if you want to reveal the muscles of your midsection.
The key behind great abs is your DIET! If you do not lose the fat that covers your muscles you will never be able to show off your six packs. Great Abs is 90% what you eat and 10% exercise.
Likewise, do not be fooled some wrong information or misconception in attaining ripped abs.
Thus, here are some myths to be aware of.
What are the Common Myths about Abs?
Myth #1 – Abdominal muscle is different from regular muscle.
Your abdominal muscles are just like every other muscle in your body. The abdominal is different only in location and unlike biceps or quads they don’t rest on a bony surface.
So, you should train them the same way you would train, say, your biceps or your chest.
The basic laws of physiology apply to all your muscles, including your abs.
This means that you have to do exercises in the correct plane of movement to effectively work the muscle.
Myth #2 – You have to train your abs every day.
The rules of weight training state that you should give your muscles at least, a day of rest to recover and this applies to your abs as well.
Instead of working your back every day, do them every other day or even just three times a week.
They need a break just like the rest of your body. The trick is to train them hard.
Myth #3 – Doing ab exercises get rid of abdominal fat.
There is no such thing as spot reduction. People assume that if you have fat deposits on your abdominal, exercising the muscles underlying the fat will make it go away. But they assume wrong.
You can’t get rid of the fat over a muscle by repeatedly exercising that body part.
The only way to burn fat from your tummy is through prolonged exercise and a healthy, low calorie diet.
Myth #4 – High repetitions are required to make gains.
As you’ve read earlier, abs are just like every other muscle in your body.
That means, you should train your abs the same way as the rest of your muscle groups. To make strength gains with your abs, you have to overload your muscles.
Myth #5 – Anyone can have a flat stomach.
For many people it’s not physiologically possible to achieve a flat stomach.
In most of us the abdominal muscles are designed to be somewhat rounded, not flat.
Age, genetics, gender all these factors decide the size, shape and appearance of you belly.
Myth #6 – If you have a bad back, training the abs will worsen it.
Training your abs will strengthen you back. The opposing muscles in your body always assist each other.
So if you have weak ab muscles, the load of the work falls on the back. Thus, strengthen the abs and your back will become stronger as well.
Don’t waste time by falling victim to six main ab myths. Train intelligently in accordance with scientifically based training techniques and get super abs.
Further, to maintain the abs that you always wanted, beware of the traps that other people fall into.
Why Most People Gain it Back?
To lose weight and get a six pack, you’re going to have to change your lifestyle.
The problem, most people go right back to their original lifestyles the moment they lose the weight.
The result? They gain it all back and then some.
Why does this happen?
Mostly it happens because the person is so overcome with confidence that they start hitting the social scene.
They are out showing off and having a good time, but they’re also likely drinking at the bars and clubs, and then eating when the alcohol makes them hungry.
Some people get into a relationship that always seems to help people pack on the pounds.
It may be due to one or the other getting comfortable, but most likely it’s due to the fact that most dates revolve around food and/or alcohol, so you run into the same scenario as above.
The more you eat, and the more you drink, the more weight you’re going to gain.
Some experts claim that we have a fat point.
For instance, if you are twenty pounds overweight and you lose those twenty pounds, according to some scientists you are more likely to gain that twenty pounds back because your body has become accustomed to it.
Those twenty pounds overweight is your fat point.
These same scientists also claim that you can change your fat point. To do this, you must lose the weight and then keep it off for a good amount of time.
This could be six months. It could be a couple of years. But they say that if you can maintain your weight loss, you’ll have a less chance of ever gaining it back.
Our bodies gain and lose weight because they’re designed to do that for particular reasons.
More weight will insulate us against the cold when we’re in those climates, and less weight will allow us to stave off the heat in the warmer climates.
However, sometimes weight gain can be attributed to psychological reasons. Ever heard of the term ‘emotional eating’?
That’s when someone gorges themselves with some sinful treat because they’re upset.
Something or someone has hurt them badly and it just feels good to consume large portions of food that you’re not supposed to have.
Rarely do people do this on fruit or vegetables. It’s usually ice cream or pizza.
The point is that you have to deal with any stress or emotional problems you’re going through so that you don’t have one of these guilt-ridden binge fests due to your feeling blue. Trust me; it’ll help your efforts.
Gadgets Gather Dust
Another reason most people gain the weight back is because they become less active.
They start to think, “Hey, I reached my goal. I can slack off a little.”
Soon, that little becomes slacking off a lot and the weight comes back on.
The weight machines or cardio equipment that they used to get their six packs gather dust in the corner of the bedroom and sometimes they’re even used for hanging clothes.
It’s very important if you want to maintain your results and reset your fat point, that you change your lifestyle and stick to that lifestyle even after you’ve succeeded. It’s the only way to make your efforts worthwhile.
Changing Your Lifestyle
Changing your lifestyle sounds difficult but it’s really not. Just eat less and exercise more. When eating, use smaller plates.
When eating out, only eat the single portion sizes and take the rest home to eat later.
Don’t count calories, learn to eye the correct portion sizes of the foods you eat and keep your junk food to a minimum. That’s it.
That’s all there is to change your lifestyle. And do the exercises, which we’ll get to next.
Learn to Know Your Limit
To get a six pack, you have to eat so that you’re only satisfied. You can’t eat until you’re full.
The general rule for gaining and losing weight is, if you’re trying to lose weight, you should leave the table leaving just a little big hungry.
If you’re trying to gain weight, you should fill up as much as possible.
Obviously, we’re not trying to gain weight, leave the table a little hungry. Your stomach will shrink eventually and soon you’ll get used to eating smaller portions. And your waist will begin to shrink in the process.
Remember that food is fuel. It’s also important to consider the type of fuel you’re putting into your body’s tank.
Premium fuel will give you far more energy while sub-standard fuel might fill the tank but not give you much to go on.
If you can keep that in mind, you’ll remember not to stuff it into your face like you’re starving. You’re not starving, you’re just hungry.
Feed yourself until you’re not hungry anymore and then stop eating. It’s as simple as that.
Another thing to remember is that you need to drink a lot of water. You can drink low-calorie drinks like iced tea or Chrystal Light. Just make sure you’re keeping yourself as hydrated as possible.
The more you drink, the more fat you’ll lose and the fuller you’ll feel, too. As an added bonus, more water will improve the look of your skin and you’ll feel better, too.
Take note, we’re made up of 70% water. Drink a lot of it. Your body needs it.
These are practical points to get and maintain ripped abs. I hope it gives you some thoughts to consider in achieving your sexy abs and keeping them that way.
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