Diet for a Six Pack

To get six pack abs you need to do two things: Build muscle and lose fat. Here are ways to accomplish each of these goals:1. Take the necessary supplements: You have to take multivitamins and minerals for supplementation purposes. You need these since the exercise regimen for six pack abs will deplete your body from essential nutrients. Supplementing will ensure that you get at least the minimum daily requirements for proper nutrition.

Supplement such as chromium controls sugar cravings and helps in enhancing the metabolism function of the body. For general health, you can take vitamin C and E supplements. Antioxidants help in removing the waste from your body after exercise program. It will also enhance your immune system.

Creatine, a body building supplement, is a protein, made naturally in the body from three amino acids (glycine, arginine and methionine). You can also obtain it from beef, fish and pork, although you would need to eat at least 2 kg/day to get a performance-boosting effect.

Glutamine is a non-essential amino acid. It can be made from other amino acids in your body. It can be broken down to supply energy during intense training.

But before taking any supplements, consult your doctor. Prefer natural supplements which come from natural foods as they will not have side effects compared to the supplements which are available in the markets [Natural body building].

As you will do exercises, both aerobic and anaerobic, you will put your energy to do those exercises. Supplements will provide the energy required to follow the exercise regimen in proper form.

2. Abs workout – Concentrated abdominal exercises for those six pack abs: There are many abdominal exercises you can choose to do for six pack abs. The important thing here is that you hit the abs at least thrice a week and at least 20 minutes per session. It is important that these exercises be done in proper form, and would be best if done in cycle.

Quality is important and not quantity. Perform these exercises in proper form and with the proper technique. Don’t perform the repetitions in hurry, do it in right away. It will not give any benefit if you cheat yourself.

Each set should be done with 15 to 20 repetitions each. As much as possible, do not rest between repetitions, and minimize rest time between sets, in between exercises or in between each cycle. This increases the intensity of your workout and your abdominal muscles will respond accordingly.

Like all other muscles, do not over train your abdominal muscles. Muscles need to heal and build new tissues as you hit it with your abdominal muscles. Therefore exercise three to four times a week and allow it to grow strong before you subject it to more stress with your exercises.

Crunches: Lie down flat on your back, with knees bent and your lower legs supported on a flat bench. Place your hands behind your head, and then curl your torso forward so that your shoulders will leave the floor.

Keep your head level all throughout the motion. Hold the top position for a while and lower your shoulders back to the floor. Repeat the exercise.

Lying Bicycles: Lie down flat on the floor with your legs raised at the hips and place your hands beside your head. Bend your right leg at the knee while you pull your right thigh up at the hip while curling your spine up to the right – your left elbow should then approach your right knee. Upon completion of the movement, pull your left leg up while you extend your right leg & curling your spine towards the left. Continue to do this in an alternate manner, with each pair of left & right curling counted as one repetition.

Twisting Crunches: For the twisted crunch, lie down flat with your legs bent at the knees and feet touching the floor. Take your right shoulder and reach across your body toward your left knee. Repeat with other side working in opposite direction.

Seated Jackknife: Lie supine on the floor. Extend your legs and arms and keep a pad under the hips. Pull the legs back with the knees bent as you. Simultaneously bring your head, shoulders and arms forward to jackknife position pivoting on the buttocks. Hold the contraction for a moment before going back to the original position. Return to the starting position by extending your arms and legs. Without break at the top or bottom of the movement, do thirty repetitions.

Dumbbell Side bends: Begin the exercise by standing straight with your feet shoulder width apart. Hold a dumbbell in each hand straight on the sides. Keep your back straight and bend from the waist all the way to the right as far as you can and return to the starting position. Repeat with left side. Do not swivel your hips during the execution. Continue to exercise alternately with left and right motion until the desired reps.

3. Weight Training – more repetitions per set to get six pack abs: By lifting weights, the body mass or muscle mass is increased. Muscles require more calories for