Getting those killer six pack abs is not rocket science. Basically, you need to dedicate your efforts in doing two things: exercise and diet. An exercise regimen focused on the ab muscles will build them up, while the right diet will help you lose the fat that is covering up these muscles. If you want to get really ripped, you need to commit to these two areas. Here are some tips to help you get started.
First, you need to evaluate how many calories you are eating right now. You have to burn off 3,500 calories to lose a pound of fat. If you are working out three to five days a week, you may want to average eating about 13 calories per pound of your body weight. As you make progress, you may have to bring that intake down to about nine to ten calories per pound. However, you do not want to overdo it because you don’t want your metabolism to crash. Eat a little more on days when you are working out intensely, and less on days when the workout is less intense.
So, what should you eat? Your diet should be high in protein. Protein builds muscles and boost metabolism. To take in more protein, you will probably need to take a protein supplement. What about carbs? You need them, but minimally. A target is taking in about 25 to 50 grams of carbs before your workout, then another after your workout. This will prevent a drop in your energy level and keep your cravings in check. Also, always include vegetables. As for your fat intake, it should just be a few grams per meal, and only high quality fats. Don’t eat fat immediately before and after your workout.
Now that you have some guidelines in your diet, you should figure out the best exercises to do to shape up those abs. Crunches are the most standard, but you can also vary that with other exercise that require you to contract your ab muscles. Add some reps of pull-ups. Work out with an ab wheel. Do leg lifts and increase the intensity of them by lifting a medicine ball with your legs. Add a bit of cardio to balance out your routine. Vary your routine so you won’t get bored.
These tips will get you started in getting those killer six pack abs. Don’t forget to check in with your doctor to make sure that your regimen is benefiting your overall health.