Building sharp abdominals is not an easy task at all. Before you can start learning how to get sharp abdominals, you must first know the lies, myths, and rumors about it. You don’t need any expensive workout equipment’s promoted in various ads to get six-pack abs. You don’t require thousands or even hundreds of crunches a day. Crunches are a very general exercise, and you can’t get six-pack abs with that. Excessive floor crunches will shorten your abdominal wall, pull your head forward and emphasize poor posture. You don’t need to have starvation diets. It starves the muscle when you should be feeding the muscle instead. Your body needs energy from somewhere, so it will use your muscle for it!
You don’t need to have fat-burning pills. The entire concept of taking pills to burn fat is misleading because diet pills only treat the symptoms and not the root cause. It doesn’t help in removing main causes like poor nutrition, crazy lifestyle and improper training, your abdominals are a muscle group so it requires the same formula and attention as they are not different from other muscle groups. But it is treated as a special body part it is believed that you required a different set of rules and a completely different formula for training. You must train your abs with intensity and overload. Here are some practical tips which will help in your program.
Give it priority By Sequence: If you want to give priority the abdominal muscles in your exercise program, then just do it. It is said not to train your abdominals first because you’ll weaken your core muscles for the rest of your workout. But it is a foolish thing. You should always train abdominals first in a workout if they need the highest attention.
Give Priority by Frequency: How often you train your abdominals is based on what you need. If your goal is to make your abs more muscular and denser, then a combination of higher load and less frequency would be ideal for you. Your genetics has a very important role to play in your abs building. Just train your abs as hard as possible and hope your genetics take care of the rest. You can’t change yourself the shape or alignment of your abs. Your genetics will affect it. You should train your abdominals safely and effectively by doing these basic movement patterns of your abs:
- Truck Flexion (upper abs)
- Hip Flexion (lower abs)
- Rotation (obliques)
- Lateral Flexion (obliques)
- Use these varieties Of Functional Exercises:
- Hip Flexion Exercises:
- Lying Hip Raise
- Incline Hip Raise
- Hanging Hip Raise
- Trunk Flexion Exercises:
- Swiss Ball Crunch
- Weighted Swiss Ball Crunches
- Weighted Cable Crunches
- Rotation Exercises:
- Russian Twist
- Weighted Russian Twist
- Weighted Cable Crossover
- Lateral Flexion Exercises:
- Lateral Flexion on back extension machine. 2. Lateral Flexion with medicine ball overhead. Building sharp abs is not an easy task to do. The above abdominal exercises will help you build a deeply separated and evenly placed set of abs in little time.
Fiber: Things to Know About
The fiber plays a very important part in our healthy diet. You just can’t ignore its importance. It mainly benefits in improvements in the cardiovascular and digestive system. Today we are eating so much processed foods so a high fiber diet is very hard to come by.
Primary Role: Fiber’s primary role in the body is to promote a healthy digestive system. It keeps intestine working properly and prevents the accumulation of cholesterol. It Helps in Lowering Bad Cholesterol Levels: Fiber helps to decrease the LDL cholesterol level in the blood. So, a high fiber diet can be a very good weapon against heart disease. Fiber and Weight Loss: If you consume a high fiber diet on a regular basis, you can maintain a much lower weight. Fiber takes a long time to be digested by the body so you will feel full stomach for a longer time.
How much Fiber? Try to get an average of 14 grams of fiber per 1000 calories you eat. So, if you eat 2000 calories per day your daily need will be 28 grams of fiber. Increase Your Quota Slowly: If you are not eating much fiber in your diet, increase your quota of fiber slowly because if you suddenly eat a very high dose of fiber, your digestive system will upset. So, try to increase consumption slowly.
Types of Fiber: Soluble fiber plays a more significant role in the lowering of bad cholesterol levels. You can find soluble fiber in oat bran, oatmeal, beans, peas, rice bran, barley, and fruits. Insoluble fiber is not digested by the body and helps to slow down gastric emptying. It helps greatly in weight control. You can find them in whole-wheat slices of bread, whole-wheat pasta, brown rice, wheat bran, cabbage, beets, carrots, Brussels sprouts, cauliflower, and the skin of apples. Fiber is a very important factor in our diet. If you can maintain a certain amount of fibers in your diet you will be benefited the most.