How to get a ripped physique and know the code for six pack abs !


Ripped and chiselled abdominal muscles are the first thing on wish list of a fitness enthusiast. They makes you more sexier. Look more stronger and lean. Many people around the globe have a layer of heavy fat over their abdominal muscles. However, some of them have a deep fat layer inside their abdominal cavity. It is just a common fact that the more amount of fat you have the more time you will require to sharp your abdominals. According to a research by American Council of exercise, one requires to lower down the body fat level to about 6 to 13% for men and about 14 to 20% for women in order to get chiselled abdominal muscles.

• First, lower down your body fat levels

Just lowering down body fat level percentage is a long and pain taking process. Studies and researches revealed that in United States the average woman have about 40% body fat. An average man has about 28% of body fat. The fat percentage are naturally more in women because of hormone oestrogen. One who has a dream of getting abdominal muscles should lose at least half of body fat. Science and experts revealed that 1% body fat loss per month is safe and easily achievable.

• Reduce your calorie intake

One have to cut about 500 calories from your daily diet if you want to lose 1 pound of weight in one week. Eating less is not only the method to cut down 500 calories. One can opt for more intense workouts, thus burning more amount of calories and in taking less calories.

• Increase protein content in your diet

During fat loss program for getting clear abs one must ensure that adequate amount of protein should be added. This will help in preventing muscle loss with fat. According to a report published in nutrition reviews revealed that while trying to lose weight. Those who eat high amounts of protein are able to preserve lean muscles and improve body composition. One can easily calculate. By the method, 1 gram of protein per KG of your weight.

• Perform high intensity workouts

One must have to follow high intensity intermittent exercises in order to feed shred down. The most common method is sprinting for 20 seconds and then followed by walking for 40 seconds and then again sprinting. According to science, women who performed the type of cycling exercises for 20 minutes three times a week for about two months. Lose more body then to normal cardio followers.

• Increase the amount of weight training

Performing cardio and lifting weights together is the cheat code for getting chiselled physique and losing fat. During a study on overweight adolescents, it was found that. Participants who perform cardio for 30 minutes and strength training for next 30 minutes. Three times a week for six months lost more body fat then to normal aerobic exercise performers.

Though there is no quick and easy way to get 6 pack abs and ripped physique. It takes a lot of discipline, commitment and clean diet combined with proper workout. But if one remains committed and determined he/she will surely reach to the goal of six pack abs.

Comments

Post a Comment

Popular posts from this blog

Warm water and its benefits on human body and in weight loss program !

Image
  Drinking water, no matter hot or cold, keeps your body healthy and hydrated. However, warm water has benefits such as improving digestion, relieves congestion and even promote relaxation as compared to drinking cold water. According to experts, the average temperature of drinking hot beverages should be about 54° to 77° C. But the thing is, most of the health benefits of hot water are just based on anecdotal reports. Till now there is very small amount of concrete scientific research evidences available. So here we are coming up with some of the health benefits that you will surely have after drinking lukewarm water. • Relieves nasal congestion  As hot beverages contain stream similarly hot water also develops warm steams. Holding a Cup of hot water and taking deep inhale of those steams and gentle vapours can help in losing clogged sinuses. Human body have mucous membranes throughout neck and upper torso. Drinking lukewarm water helps in warming up that area and making it smooth. It
Read more

Know whether it’s normal to take a nap after workout session ?

It is a scientific fact with several concrete evidences that physical activity boosts the energy level. The main reason behind this is exercise increases your heart and blood flow rate. But it’s quite possible that after having an intense workout session, you may feel tired. Because physical activity requires a lot of energy and stamina. If you are one of them who feel tired after workout and have a quick nap. Then this article is surely for you and have a check on pros and cons of post workout naps. • Is it really normal to have a post workout nap ? Although it’s common to feel sleepy after exercise and it’s not a situation of so much concern because it’s normal to feel tired after physical exerting yourself. The post workout energy levels and abilities may differ from person to person. The energy requirements and sustainability after exercise depends on several factors. Some of them include your fitness level, hydration levels, type of exercise, intensity and duration, any medical co
Read more

4 best supplements that will surely help you to gain muscles.

If one exercises regularly, then he or she likely to want to be sure that getting the most out of it. The most common and important benefit of exercise is gaining muscles and strength. Having good amount of muscles allows you to perform your best during exercises and daily life. The main criteria that should be met for maximal muscle gain is. Eating more calories than you burn consuming more protein than you break exercise programme that is challenging to your muscles. But if one is not able to meet its nutritional needs with natural diet. Then he or she is advised to opt for supplements with diet. So here, presenting 5 most beneficial supplements that will help in muscle gain. • Creatine. Basically, this molecule is produced naturally in the body and provides energy for your muscles and other tissues. But taking it as a dietary supplement can increase muscle creatine content by 40%. This thing will surely affect your muscle cells and exercise performance and promoting muscle gain. Sev
Read more