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Alpha Male Nation | January 16, 2018

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How to Get Your Abs to Show - Alpha Male Nation

How to Get Your Abs to Show

How to Get Your Abs to Show

So, you’ve decided to embark upon a body-building program and get that body you dream of. Congrats! You’re already a champ for wanting to look better and, most importantly, feel better. Sports activities and regular exercising mean improved health. Now, if you think of perfectly built muscles and you want to focus more on your abs, there are a few steps you need to follow rigorously before enjoying to that magazine cover body. Getting your abs to show is a complex process that starts with your diet and goes on with a mix of exercises. It takes dedication, focus, and energy yet the results might be outstanding. Let’s have a look at the most important things you need to introduce into your daily routine in order to get your abs to pop up.

Work a new diet and lose fat

If healthy eating hasn’t been that much of a priority so far, it’s the first thing to take care of. Losing fat through healthy eating and a balanced diet doesn’t mean getting starved. See your nutritionist for a personalized eating plan. What works for your friend might not work for you as you have a different weight, different deficiencies and so on.

Health experts recommend you to go for a diet that includes a balanced mix of proteins, complex carbs as well as healthy fat (just a small amount, about 15% of your diet). Eating well and often will boost your metabolism and will keep your body supplied with the energy it needs throughout the day. Plus, this should help your stomach shrink to its normal size.

Introduce “nature food”, that is unprocessed foods like vegetables and fruits. You will boost your energy and eat fewer calories. Plus, go for carbs in the first part of the day. Your body will turn it into energy and won’t store it as fat. Get the amount of fat you need from oily fish, fruits and nuts as well as chicken breast and turkey.

It is also highly important to stay hydrated since dehydration will make your body retain water under your skin and that will look just like fat. If you drink enough water, you will maintain muscle fullness.

Regular exercising

Unfortunately, diet alone is not enough to get your muscles to show. Exercising is the other essential part here. If you go for a healthy diet and a good exercise program, you should both lose weight and build muscles. If your abs are covered with fat, then it means there’s fat everywhere. This calls for a total body workout that will burn fats and tone your muscles. You don’t need to go for a daily 4-hour workout session.

Sports and fitness experts recommend beginners to start with cardiovascular exercises like swimming, walking, climbing stairs in order to slim down and get the body used to a medium effort. Resistance training is what comes next. This will use your muscles more specifically and intensely. One of the good things about resistance programs is that they will use your abs no matter the muscle group you’re working on since they stabilize your center.

Your sports and fitness trainer will help you choose the workout that’s best for you depending on your weight, body fat and goals. You will most probably alternate days of cardiovascular exercises with resistance training.

The building six pack mix

Once you’ve passed the cardiovascular exercises and you start to focus on building muscles, you can introduce the abs workouts into your routine. There’s a mix of exercises to go for like the popular crunches, sit ups, leg lifts, jack knife sit ups, static holds, and torso twists. You need to go for various types of ab workouts and exercises in order to work all the abdominal areas: upper, lower, and obliques. If you go for workouts that include only one type of exercises, some of your abdominal muscles will be more developed than others. Thus, include at least on exercise for each area in your ab workouts.

Your abs sustain your core, so they are always working. Make them grow by training more often, like three times a week. You will thus be able to work out all of your abdominal muscles. Many people perform lots of reps in order to grow their abdominal muscles. While that’s not wrong, you will get better results if you add weights to your workouts as this will make your muscles work harder and that will help you build the muscles you want for your 6-pack.

Supplements

While you can build beautiful and strong abs by eating well and healthily and exercising on a regular basis, you can also boost the efficacy of your workouts with supplements. There’s a lot to talk about here but we’ll stick to the most popular supplements, fat burners. Such products like carnitine, green extract, and caffeine will help you burn fat faster. Carnitine, for instance, will help your body turn fat into energy and will increase blood flow to muscles which will lead to muscle growth.

Exercise safely

You might not have the possibility to go to the gym and have a personal trainer. If you intend to work at home, make sure you see a trainer first and learn how to exercise safely. Moreover, if you have a medical condition, it is a must to see your doctor before starting any workout program. Health and fitness experts will help you adapt exercises so you won’t worsen your condition.

Plus, make sure you breathe properly while exercising. Experts recommend people to inhale when they relax the muscle and exhale on the muscle contraction. And don’t overdo it. Have patience, eat healthily, stay hydrated and exercise on a regular basis. It might take a bit of time before you get the desired results but they are surely worth it. Keep your goal in mind whenever you face hard time or difficulties. It will remind you why you’re doing all this. And you’re doing it for you.

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