In order to achieve a set of science based six pack abs you must apply not only training but also a rock solid nutrition plan that will help to burn belly fat. The following tips will allow you to achieve a science based six pack.
Step One: Reduce your calories slowly. Start at the highest calorie range that you can while still losing weight. As your weight loss stalls, drop your calories again slightly and repeat until you are at the lowest calorie range that keeps you healthy.
Step Two: Lean protein is a must have in the diet. Protein helps keep you full and allows the body to preserve lean muscle tissue while dieting for those science based six pack abs. You will also need to eat healthy fats to give you the extra energy you will need in your workouts.
Step Three: Drink plenty of water. Water helps the body perform its metabolic processes. Water also helps to ward off mistaking dehydration for hunger.
Step Four: Make sure you are getting plenty of sleep. It is essential that your body gets a chance to shut down and restore.
Let’s review the anatomy of the abdominals so that you can achieve a science based six pack.
The muscles of the abdominals:
The deepest muscle is called the Transverse Abdominis (TA). The TA is like your internal corset The TA supports your trunk and holds your organs in place.
Exercise is critical if you ever want to get abs. Perform Vacuums, here’s how: Laying is the best way to start until you get the feel for performing vacuums (after you learn the technique you can do it anywhere). Lie on your back and focus on exhaling the air in your lungs while pretending to draw your belly button to your spine, contracting and tightening your abdominals. Perform this for 10-15 reps (each exhale).
The Rectus Abdominis is superficial (closer to the surface) of the TA. The rectus abdominis is a muscle that runs from your ribs to your hips. The Rectus Abdominis pulls the ribs to the hips and the hips to the ribs.
Work your lower abdominal region first. Perform hanging leg raises, ensuring that you are engaging the muscles and not just using momentum to swing your feet up or knees up to your chest line. Work your upper region by performing crunches. The key is to keep the tension on the muscle you are working with slow and controlled movements.
External Obliques are the muscles that keep a tight waist line. The External Obliques help with rotational movements (great for power in sports and everyday life).
The External Obliques work when you twist your shoulder to the opposite hip (as in bicycle crunches).
Internal obliques are close to the External Obliques.
The Internal Obliques activate when you reach the same hand to the same foot. Lay on your back and engage your abdominals (bring belly button to the spine) while reaching down with your right hand towards the right ankle. Repeat on the other side.
Follow these proven tips to achieve a science based six pack abdominal region.