So you need to gain the ultimate six pack abs, then you need to take your training to a new level. In addition to your unique training in order to reveal the six pack abs that is hiding underneath, you have to start from losing your stomach fat. As a rule 10% body fat or less for men, and 16-18% body fat for women. Instead of spending time on isolating your abs (making hundreds of crunches, leg raises, and all kinds of abs specific exercises), you will need to follow full body workout program which will include (squats, deadlifts, lunges, upper body presses and pulls, dumbbell swings, snatches, etc. This workout program will evoke a better metabolic response and raise the fat burning hormone levels in your body. Some of the best abs exercises that I recommend doing are: 1. Front Squats with Barbell. Done similar to back squats but with barbell in front of your body. This exercise requires extreme stabilization strength from the abs. Even though this is mostly leg exercise, you will feel your abs on this one big time. 2. Renegade Dumbbell Rows. Starting in a pushup position with the hands on your dumbbells then you row one dumbbell up while stabilizing your body with your next arm. Next bring the dumbbell back to the ground and alternate the rowing arm. This exercise is great for entire midsection core area. 3. Diet. One of the most important aspects of a diet that creates a lean body are getting enough quality fiber, protein, and healthy fat intake at most of your meals. Try to maintain a reasonable balance of protein, carbs and fat and limit foods such as refined starches, refined sugars, hydrogenated oils (trans-fats), processed oils such as soy and corn oil, and excessive alcohol. Use unprocessed organic foods, as close to their natural state as possible. Fruits and vegetables (lots of them). Moderate amounts of high quality protein at each meal. In addition try to eat enough healthy fats daily (nuts and seeds, nut butters, avocados, olive oil, organic meats and eggs, coconuts and virgin coconut oil). Try to avoid these two worst things in your food supply at any cost. Artificial trans-fats, which comes from margarines and hydrogenated oils that are in most processed foods as well as deep fried foods. High fructose corn syrup (all sweetened products on the market) 4. Make your health and fitness a priority in your life. It is a long - term commitment that you will need to keep and should enjoy it. Whether it's because you actually enjoy the actual exercise and healthy eating, or because you enjoy the feeling of strength or energy or confidence that it gives you. 5. Mountain Climbers. Start in a push-up position, and then shuffle your feet in and out so your knees are moving in and then back out to starting position. It is like climbing a mountain but flat on the floor. Do 3-4 Sets of 8 Reps for Each Exercise After finishing each exercise rest for about 30 seconds before starting the next one. Rest about 1-2 minutes after finishing a set. Now you have the best ab workouts you've ever. Give them all a try, and in a short amount of time your abdominals will feel like a rod of iron. Stay Fit and Healthy!!! Ged |
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