This is Part 2 revealing the last 5 Secrets on how to get abs fast!
You can read How To Get Abs Part 1 with the first 5 Secrets, if haven’t already done so.
A common use among body builders is the several meals a day diet. While weight loss is essentially an equation of calories taken in verses calories burned, when these calories are consumed can also make a significant difference.
Remember, if you want your six pack abs to show, you must rid yourself of that layer of fat on top of them! The Weight Watchers calorie counting system may not be the most effective way to lose weight here.
Eating five to six small meals a day is more important than counting the precise number of calories eaten verses those burned. What the several meals a day diet does is it keeps your metabolism up during the entire day; this in turn, gives up energy and helps to prevent binge eating and over snacking.
The next element in the three step process is cardiovascular training. This process plays an important role in answering your question of how to get abs fast. This is one of the hardest areas for people to get conditioned to, but it does not have be so.
Cardiovascular training does not mean hours on the treadmill or running a marathon. It can be done in many other different ways that can be quite enjoyable. It can be walking, jogging, running, biking, cycling, or even taking a salsa dance class. Read more about Easy Ways to Burn Calories Throughout the Day.
Anything that gets the heart rate up and keeps it up for a certain period of time will work. It just needs to be done consistently. This, added to element one of good nutrition, will get you well on the way to losing that fat above the abs and showing your six pack off to the world.
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Without getting too detailed about the different muscles types in the abs, in can generally be said that you should train the abdominals in a very similar way in which one trains any other given part of the body.
The idea behind this philosophy is that, as stated before, generally speaking muscles are muscles and should respond in the same fashion to training and exercise.
Let’s make a practical application here. If you wouldn’t do 500 leg squats in a row, why would you do 500 sit ups? Just like other muscles, the key to tone is isolation. Find the correct exercises that work the correct group of muscles, and bingo – abs begin to appear.
Here are a few exercises that can help you get the six pack abs you have
The first is the most obvious and perhaps the most over-used, crunches. There are many forms of the crunch, but more important than form is purpose. You need to take it slow, flexing on uptake and release, with a pause at the apex followed by exhale. This controlled crunch should keep anyone from unnecessary injury.
Leg lifts are also an import part of abdominal training. Again, the key is control. Leg lifts can be very difficult and can easily lead to torn abdominal muscles if you are not careful. Legs should be lifted one at a time, held, then released, followed by the lifting of both legs in the same manner. For the more advanced, weights can be added to the legs for further resistance.
Another great exercise for the abdominals is called the Jackknife sit up. This begins by lying flat on the ground, then slowing bringing your chest to your knees, meeting at an imaginary line that extends from the pelvis upward. Your hands can be used for balance in the beginning, then can be pulled up as one gets used to the motion.
There are hundreds of more exercise that one can do to train the abdominals, a little imagination and research can train the body in ways never seen before.
The important thing to bear in mind in the quest for gaining and maintaining six pack abs is that it is a simple combination of diet and exercise which can be broken up into three different elements: nutrition, cardiovascular training, and abdominal training.
Following these simple steps will lead you down the path to getting the abs of your dreams. When you are ready to take things up a notch, be sure to check out even more in-depth six pack ab building techniques