I have 2abs I want to build more suggest me some method
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Rule 1: Eat Enough Protein
Protein will help you build lean muscle as well as burn body fat. Out of all the macronutrients (protein, carbs, and fat) lean protein has the highest thermogenic effect on the body.
That makes it the most valuable macronutrient of all, because your body burns a ton of calories breaking it down.
Rule 2: Eat Post-Workout Carbs
Most people have been falsely led to believe that carbohydrates are bad and that they will make you fat. This is definitely a myth that needs to be busted!
Of course eating too much of anything will make you gain weight, but natural grain or starchy carbs such as sweet potatoes, brown rice, and oatmeal are actually quite beneficial in your six pack quest, especially when consumed post-workout. When you eat carbs post-workout, they have the smallest chance of turning into body fat.
Rule 3: Eat Healthy Fats
Make sure you include healthy fats primarily from polyunsaturated and monounsaturated fats such as raw nuts, nut butters, fish oils, and olive oils into your diet.
Dietary fat from these sources will keep your insulin levels stable, which is very important if your goal is to lose belly fat and reveal six pack abs. I am not saying to go out there and eat an entire bag of Planters Cashews.
Rule 4: Focus On Your Diet
In order to burn fat and reveal your washboard, six pack abs, it is important to eat a balanced diet that is made up of protein, healthy fats, and some carbohydrates.
Protein helps form the building blocks of muscle and is probably the most essential macronutrient of them all, mainly because your body burns a ton of calories digesting protein.
Rule 5: Stop Doing Thousands Of Crunches
Compound, multi-joint, total body movements will promote more total fat loss and promote a much bigger muscle building response than crunches and sit-ups ever will.
Personally, I think that it is completely pointless to waste an hour of your time doing hundreds of useless crunches and sit-ups when that hour could be spent doing exercises that are more productive for fat loss.
Rule 6: Use Smarter Cardio Methods
I'm sure you've probably heard that the best way to burn fat is to do long duration cardio at a slow to medium pace. This fat loss method is decent, but there is a much better way. I suggest doing interval workouts combined with abdominal exercises.
During the active recovery period of your interval workout, perform an ab exercise. For example, if you are doing interval sprints on a stationary bike or treadmill, run for 30 seconds at your maximum speed.
Conclusion
In summary, the key to getting rock hard six pack abs is to be sure to focus on your diet, while incorporating multi-joint, compound exercises and smart cardio into your workout routine. That is the long lost secret that you must use if you want to succeed in your six pack quest.
Hope this will help you... Dude ✌
Protein will help you build lean muscle as well as burn body fat. Out of all the macronutrients (protein, carbs, and fat) lean protein has the highest thermogenic effect on the body.
That makes it the most valuable macronutrient of all, because your body burns a ton of calories breaking it down.
Rule 2: Eat Post-Workout Carbs
Most people have been falsely led to believe that carbohydrates are bad and that they will make you fat. This is definitely a myth that needs to be busted!
Of course eating too much of anything will make you gain weight, but natural grain or starchy carbs such as sweet potatoes, brown rice, and oatmeal are actually quite beneficial in your six pack quest, especially when consumed post-workout. When you eat carbs post-workout, they have the smallest chance of turning into body fat.
Rule 3: Eat Healthy Fats
Make sure you include healthy fats primarily from polyunsaturated and monounsaturated fats such as raw nuts, nut butters, fish oils, and olive oils into your diet.
Dietary fat from these sources will keep your insulin levels stable, which is very important if your goal is to lose belly fat and reveal six pack abs. I am not saying to go out there and eat an entire bag of Planters Cashews.
Rule 4: Focus On Your Diet
In order to burn fat and reveal your washboard, six pack abs, it is important to eat a balanced diet that is made up of protein, healthy fats, and some carbohydrates.
Protein helps form the building blocks of muscle and is probably the most essential macronutrient of them all, mainly because your body burns a ton of calories digesting protein.
Rule 5: Stop Doing Thousands Of Crunches
Compound, multi-joint, total body movements will promote more total fat loss and promote a much bigger muscle building response than crunches and sit-ups ever will.
Personally, I think that it is completely pointless to waste an hour of your time doing hundreds of useless crunches and sit-ups when that hour could be spent doing exercises that are more productive for fat loss.
Rule 6: Use Smarter Cardio Methods
I'm sure you've probably heard that the best way to burn fat is to do long duration cardio at a slow to medium pace. This fat loss method is decent, but there is a much better way. I suggest doing interval workouts combined with abdominal exercises.
During the active recovery period of your interval workout, perform an ab exercise. For example, if you are doing interval sprints on a stationary bike or treadmill, run for 30 seconds at your maximum speed.
Conclusion
In summary, the key to getting rock hard six pack abs is to be sure to focus on your diet, while incorporating multi-joint, compound exercises and smart cardio into your workout routine. That is the long lost secret that you must use if you want to succeed in your six pack quest.
Hope this will help you... Dude ✌
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