3. Remember that there is a difference between healthy fat and unhealthy fat. Therefore, you need not give up fats altogether. Nuts, olive oil, etc. can be added to your diet as they come in the healthy fat list. Healthy fat is important because it helps control the level of insulin in your body. Note that insulin level is related to belly fat directly. Hence, healthy fats are actually a blessing in disguise. You will have to maintain a certain level of it, though, as too much of anything is bad.

The inspiration for this exercise might come from skiing, but it's also an effective way to prepare your midsection for many sports, including tennis, softball, and golf. The reason: "It trains your abs, lower back, and hips to work together to rotate your body from side to side," says Durkin. And the more powerfully you can rotate, the faster you can swing and the harder you can throw.
If the basic plank is too easy, after 60 seconds, add a few arm and leg lifts to the next 60 seconds. Every 15 seconds, alternate lifting one arm out in front of you while maintaining your posture for 10 seconds and repeating on the other side, and then switch to the legs. Lift the toes 5-10 inches off the floor and hold it for 15 seconds, and repeat with the other leg.
Building muscle and burning fat at the same time is the holy grail of bodybuilding but many people believe that it’s impossible. Here’s how it goes. Experienced bodybuilders first bulk then cut. Bulking is the period where they eat more calories than they burn (caloric surplus) in order to pack on muscle mass. Cutting is the period where they eat fewer calories than they burn (caloric deficit) in order to burn off the fat they inevitably gained during the bulk. The remaining muscle after bulking and cutting is their lean muscle gain.

For example, believing that you should eat your pre-workout meal is a great way to procrastinate with your training. What if you worked overtime and you don’t have enough time to eat your pre-workout meal? What if you don’t have enough money to buy supplements? All the items in the above list have the potential to evolve into excuses for procrastinating, or worse, quitting. Just forget about them and only do what matters. This will save you enormous time and willpower that should be spared for the things that actually matter in your quest to get abs.

Health fats is another valuable source in order to get lean muscles such as fish oils, raw nuts, olive oils and nut butters into your eating routine. These sources will keep your insulin levels stable, which is very salient if you will likely lose stomach fat and uncover well defined abs. I am not saying to go out there and eat a whole sack of Planters Cashews.
Attention to workout rest and recovery, as well as nighttime sleep, is also critical to promote muscle growth and hormone balance. You may find much of your time is spent working out or meal prepping — your social life, hobbies and downtime will likely be compromised. Don't forget, you must also keep up these regimens not just to achieve a six-pack — but to keep one.
Lunch (1.30PM) — Around 250 grams of Roasted Chicken or Chicken Pieces with little curry along with a lot of veggies consisting of greens, carrots, broccoli and everything good. I spruce up this dish by sprinkling a seasoning made from a mix of chia seeds, sunflower seeds and flax seeds . Of course, there’s the occasional salad dressing and tandoori chicken. Here’s what lunch would look like on a normal day. 

To do it: Start in a plank position with one small towel placed under each ball of your foot, legs together. Bring your left knee in towards the right side of your chest, squeezing your abs. Then, straighten your right leg back out to full plank and bring your right knee in towards the left side of the your chest and back out to full plank. Next, draw both knees into your chest at the same time and then slide your legs back out to full plank. That’s one rep. Build up to 3 sets of 12-15 reps (resting in between).

Bent-Elbow Plank: This exercise works the whole trunk, particularly the transversus abdominis. Start by lying on your belly and then lift yourself up onto your toes and forearms (elbows in line with shoulders) while contracting your abdominals and keeping your back neutral. Hold that position for five seconds, then rest and repeat. Ultimately, strive to hold the pose for 90 seconds without any rest -- for one set. If you're more experienced, you can also do this exercise on your hands and toes. (As a beginner, start on your hands and knees with a neutral spine and simply contract the abdominals on an exhale without moving your back.)
Do it: Lay face up on the floor with arms straight above your shoulders. To start, bring your knees directly over your hips and bend at the knee so that your calf forms a 90-degree angle with your thigh. Next, simultaneously lower your left arm above your head while straightening your right leg and sending it towards the floor. Pause, return to the starting position, and then repeat on the opposite side. Do 14 alternating reps to complete one set.
I am simply saying that you do not need to be afraid to include healthy fats in your diet. With all of the so called "low fat diet" gurus out there and the huge amount of negative press about fats, it is easy to mistakenly believe that eliminating fats from your diet is good. But it is actually a dietary disaster, especially if you want a head turning physique.

And, since the muscle is designed to bring your lower ribs and pelvis closer together or farther apart, you need to work them that way—with crunches and reverse crunches, Cary says. In fact, research commissioned by the American Council on Exercise shows that the crunch works the rectus abdominis better than other common abs exercises including the plank, sit-up, and boat pose.
Your core muscles allow you to stabilize your spine when you do pushups, shovel snow, walk up stairs, pick up your kids from the floor, and otherwise go about the motions of everyday life. "That's why the best ab exercises don't flex your spine, they keep your spine straight," says Durkin. The hip-up does exactly that while also sculpting your obliques and increasing your rotational control and stability.

‘Normal food’, or say a roti,vegetable subji, dal, rice is extremely imbalanced nutrition in one meal and that’s why I will never go back to it. I’m grateful that my family understands and accepts this. I’m substantially more flexible with my food now and don’t just live on chicken and veggies like I did at one point but ensure I get a balanced serving of macros in every meal. Indian food can definitely be be tweaked to this, just requires some added effort.
Building muscle and burning fat at the same time is the holy grail of bodybuilding but many people believe that it’s impossible. Here’s how it goes. Experienced bodybuilders first bulk then cut. Bulking is the period where they eat more calories than they burn (caloric surplus) in order to pack on muscle mass. Cutting is the period where they eat fewer calories than they burn (caloric deficit) in order to burn off the fat they inevitably gained during the bulk. The remaining muscle after bulking and cutting is their lean muscle gain.
Begin in the basic plank position. Your torso will be in a straight line from head to toe and avoid any drooping or sagging of the hips or shoulders. Also, avoid arching your back, or hanging your head. Warm up by maintaining the plank for at least 60 seconds while maintaining control. If you start shaking or losing form, drop to your knees and rest a few seconds and continue until you've completed a full minute

"This exercise is so effective because it teaches you not to rely on your bigger muscle groups (like your thighs) and focuses on using your abdominals correctly in a controlled manner without using momentum. The use of the ball gives you natural feedback of your weaker side so that you can adjust and work on symmetry of your musculature, preventing future injuries."


But you can still go wrong. Because your feet are hooked, it's all too easy to pull through your thighs. Nor do you want to go all the way down to rest on the bench between reps; stay well off it. If you're not feeling a wicked burn, drop all the weight, put your hands on your belly, and really focus on the contraction at a slower pace. You can also introduce a cross-body movement, angling your elbow to the opposite-side thigh, to better engage the obliques.
A regular pushup works your core. A reverse pushup will work it so hard your abs will want to form a labor union. “When your legs fire your body forward, your core has to work extremely hard to decelerate your body,” says B.J. Gaddour, C.S.C.S., director of Men's Health StreamFIT. So this ab exercise not only works your shoulders and arms, but gives you a killer core workout at the same time.
Here’s what my meals look liked. I worked out in the evening for the first 3 months, morning for the next 2 (as I moved to a different city) and then back to evening again. It’s only the timing of the meals that changes, the macros and daily calories remained pretty much the same.If you’re based out of Mumbai, I highly recommend HealthOnPlate’s services.
“I alternate between all-out effort sprints (30 to 60 seconds) and walk/jog as a recovery until I feel fatigued. Intensity is key. Abs work as stabilizing muscles during a sprint, so the harder I push myself the harder my abs will work! Plus, there’s no equipment required, and I get a high calorie burn and full-body workout done in very little time. (I tell myself I can do anything for 30 seconds.) Depending on how I feel, I’ll either add this to the end of a routine or make it my entire workout, two to three times a week.” —Suzanne Cover, @suzannecover
Whey Protein — Yes, it’s completely safe to consume good quality whey protein AND necessary in my opinion because they are quickly digested after a heavy workout, repair your muscles, help them grow stronger and allow you to push even harder at the gym the next day. The Indian market is flooded with fake supplements that contain dangerous chemicals and steroids which is where the fear of consuming them stems from. There have been reports where retailers on popular E-commerce websites have been accused on selling fake supplements. I recommend buying supplements from trusted brands and nutrition stores even if you have to pay a premium. I currently use Ultimate Nutrition ProStar 100% Whey Protein purchased from Nutrabay or Healthkart. If you’re just starting out and looking for a decent, cheaper option, try MuscleBlaze Whey Protein purchased from Healthkart. I used this for my second month of training after which I switched to my present one. I did not consume any whey protein during my first month of training but tried to get in as much protein as I could through food.
Trainer tip: You know planks, right? It’s easy to go through the motions here. Don’t do it. “The key is to squeeze your entire body—quads, glutes, core, back, and fists—as tight as possible while taking diaphoretic breathes throughout the hold,” says Wealth. No matter how many times you’ve done it, this exercise is as difficult as you’re willing to make it. 

Pre-Workout [Morning — 6.30AM, Evening — 6.30PM] — ½ scoop of Whey. This ensures you don’t lose muscle mass during your workout. On Cardio days, I consume nothing else but on Weight Training days, I have 1 slice of brown bread spread with Unsweetened, Natural Peanut Butter topped with 1 banana. It’s a solid combination of complex carbs and fruit sugar to fuel your workout.
In regards to weight training, use mainly compound exercises in your routine. Compound exercises involve movement at more than one joint and involve mainly major muscle groups. Bench press, squats, and dumbbell rows are all examples of compound exercises. These types of exercises stimulate more muscle fibers than isolation exercises and are more metabolically demanding.

But instead of just trying to perform as many reps as possible, slow down and really focus on the quality of the movement—especially the eccentric, or downward motion, of the exercise, he says. “The eccentric contraction is the most important phase when sculpting any muscle.” Plus, focusing on quality over quantity will help protect your back (some experts say crunches can be potentially troublesome for guys with back issues.)
To do it: Start seated, then lean back, resting your weight on your forearms (bending your elbows behind your body, fingers facing forward). Extend both legs straight out in front of you. Bend your right knee into a ‘passé position’ by pointing your right foot and pressing the inside edge of your right foot along the inside of your left knee. Draw your abs in tight and lift your legs off the mat and towards the chest (maintaining passé position). Bring your right knee all the way up to the right side of your chest and then lower your legs (still in passé) back down, about two inches from the floor (or as low as you can). Repeat 8 times and then switch legs. Try to do 8 reps on each side, for up to 2 sets.
Most people only associate weight training with building muscle. However, if you want to maximize fat loss then you’ve got to workout with weights at least three times a week! Weight training requires a lot of energy and therefore burns a lot of calories and fat. It also builds muscle and as a result increases metabolic rate. Weight training workouts also increase the ‘after burn.’ The after burn simply refers to the calories you continue to burn the time period after you’ve finished your workout. So, for several hours after a weight-training workout you actually continue to burn an increased amount of calories. For these reasons, it’s important to make sure you hit the weights on a regular basis.
Tighten your abdominal muscles and protect your spine with the most effective ab exercises from the American Council on Exercise (ACE). Learn proper techniques and step-by-step instruction from America's Authority on Fitness. This large collection of exercises is also featured in complete workout routines that include full-body and at-home workouts. Whether you?re looking for beginner level training or advanced fitness programs, we have something here for everyone to target core muscle groups. Choose from a wide variety of lower ab exercises, standing trunk rotations, reverse crunches and more.
RISKS OF PRODUCT USE: The website’s content is not a substitute for direct, personal, professional medical care and diagnosis. None of the diet plans or exercises (including products and services) mentioned at sixpackshortcuts.com or from Mike Chang Fitness should be performed or otherwise used without clearance from your physician or health care provider. The information contained within is not intended to provide specific physical or mental health advice, or any other advice whatsoever, for any individual or SPS and should not be relied upon in that regard. We are not medical professionals and nothing on this website should be misconstrued to mean otherwise. There may be risks associated with participating in activities mentioned on sixpackshortcuts.com for people in poor health or with pre-existing physical or mental health conditions. Because these risks exist, you will not participate in such diet plans if you are in poor health or have a pre-existing mental or physical condition. If you choose to participate in these risks, you do so of your own free will and accord, knowingly and voluntarily assuming all risks associated with such dietary activities. These risks may also exist for those who are currently in good health right now. **CLICK HERE TO READ FULL DISCLAIMER AND TERMS**
Begin in the basic plank position. Your torso will be in a straight line from head to toe and avoid any drooping or sagging of the hips or shoulders. Also, avoid arching your back, or hanging your head. Warm up by maintaining the plank for at least 60 seconds while maintaining control. If you start shaking or losing form, drop to your knees and rest a few seconds and continue until you've completed a full minute
Start by placing your heels on a low bench and holding two light dumbbells (begin with 3 pounds). Place a rolled-up towel under your lower back to increase the range of motion of your upper abs. Point your toes. From this start position, raise your upper body to the position shown in the second photo. Breathe normally. Now press the weights overhead. Keeping your arms straight, press your heels hard into the bench, then lower your upper body and allow the weights to arc behind your head.
“There’s no such thing as spot-reducing fat, and a six-pack is indicative of overall health and whole-body fitness, not just the state of the core muscles,” says Kendra Coppey Fitzgerald, founder of Barefoot Tiger in-home personal training services in NYC and LA. “If there’s too much fat on top of the ab muscles, you’ll never see them, no matter how much core work you do.” That means eating healthily and doing cardio plus heavy weight training to lean down and build muscles to lose weight overall. (Bummer, we know.)
Like beer, each soda has about 150 calories. What’s worse, however, is that soda is generally loaded with processed sugars, which will surely derail any attempts at toning your core. And if you think that drinking diet or zero-cal stuff is fine, think again. According to a study in the Yale Journal of Biology and Medicine, folks who drank diet soda regularly actually end up gaining more weight than those who drink regular soda. In other words, if abs are your goal, steer clear of the stuff entirely.
When guys talk about six-packs, they are really talking about one muscle, called the rectus abdominis. “The rectus abdominis runs from our lower ribs down to the top of our pubic bone, and fibrous bands of tissue break up the muscle along the way to give us the six-pack look we all desire,” explains kinesiologist David Cary, C.P.T., a T4 Coach at Equinox in Chicago. So, if you want to sprout six-pack abs, this is the muscle you need to work.

Caffeine Pills — I bought into the fad and purchased fat burners. Don’t use them if you workout in the evening because you wont be able to sleep all night and that’s going to cost you some gains. I barely used these in the first 3 months and then regularly for the next 2 (with the sole motive of finishing them). I didn’t really notice any significant difference as far as fat loss was concerned but I’ve noticed more intensity and focus in my workouts thanks to the high caffeine content. While I don’t wholeheartedly recommend them, use them alternately and only for morning workouts if you purchase them. A cup of black coffee is a far more natural and preferable alternative.
You may think of power bars as protein-loaded snacks that are perfect pre- or post-workout. And while you’re not entirely wrong, you’re not entirely wrong, either. In addition to high protein levels, many power bars are surreptitiously loaded with sugar, which will bring any ab-seeking efforts of yours screeching to a halt. So, if you’re going to reach for a bar, be sure to check the nutrition facts first. Many bars—like the offerings from ONE or thinkThin—only have 1 gram of sugar for 20 grams of protein (and still taste delicious, to boot).
“I alternate between all-out effort sprints (30 to 60 seconds) and walk/jog as a recovery until I feel fatigued. Intensity is key. Abs work as stabilizing muscles during a sprint, so the harder I push myself the harder my abs will work! Plus, there’s no equipment required, and I get a high calorie burn and full-body workout done in very little time. (I tell myself I can do anything for 30 seconds.) Depending on how I feel, I’ll either add this to the end of a routine or make it my entire workout, two to three times a week.” —Suzanne Cover, @suzannecover
The inspiration for this exercise might come from skiing, but it's also an effective way to prepare your midsection for many sports, including tennis, softball, and golf. The reason: "It trains your abs, lower back, and hips to work together to rotate your body from side to side," says Durkin. And the more powerfully you can rotate, the faster you can swing and the harder you can throw.
During your weight-training workouts try to keep your rest periods to a minimum between each set. Rest periods between sets should be 30 to 60 seconds in length. With shorter rest periods between sets your heart rate will stay elevated throughout the entire workout. Again, this is just another simple strategy you can use to increase caloric expenditure and enhance fat loss!
Eat similar meals every day. "I pretty much eat the same thing, or substitutions that are very close to my normal meal plan, every day," Yobe says of her daily food intake, which includes a protein bar before her morning workout, a protein shake afterward, and two meals including chicken or fish, veggies like a green salad or bok choy, and a carb like rice, pasta, or potatoes. She also snacks on rice cakes with peanut butter, carrots, celery, and nuts. Although she admits this can be boring, the approach makes it easier for her to get all the nutrients she needs while remaining satisfied throughout the day.

Lie faceup with feet flexed in the air so body creates a 90-degree angle and arms are rested palms down at sides. Use core to pulse legs straight up towards ceiling, lifting butt off floor and pushing weight into hands. Think about stamping the bottom of your shoes on the ceiling and avoid using momentum to swing legs forward and up. Lower back to floor and repeat.


If you want to get fit faster and burn more calories in less time, don't spend all your time in the so-called fat-burning zone. Instead, add some High Intensity Training (HIT) to your workouts a couple times each week. According to the American College of Sports Medicine, you can burn more calories in less time with short, high intensity exercise. You can also boost your overall cardiovascular fitness with this type of training. Be sure to slowly ramp up your intensity, however, or you could wind up with an injury.​
Try adding four or five to the end of your workout to challenge your core a little more, or turn them into a standalone workout—try doing 12-15 reps of each exercise and then repeating the circuit (of four or five exercises) three to four times, to start. If you feel tension in your lower back during any of these exercises, stop and reset, making sure your abs are really engaged and that your back is not arched. You can also try starting with fewer reps. If you still feel discomfort, skip that exercise and try a different that allows you to keep your spine in a safer position. (It's also helpful to read up on which abs exercises tend to be irritating for lower-back issues beforehand if that's a concern for you.)
This is exactly the type of article I was looking for. I’m female 5’1” and a runner. I weighed 115 until I started at the gym and now I’m about 118 but like the way I look better now because everything is tightening and I can already see some definition. I don’t have a lot of body fat but particularly I have a very thin midsection. I don’t eat clean but I do keep track of my calories and keep a balance. Honestly I don’t want to be any thinner and don’t want to lose my curves by losing any weight but I want abs! Any extra weight I carry on my lower body (which is why I run!). But I want abs without having to cut out my iced coffee! So as long as I keep up with my calories and keep a low body fat I can still get abs? I am ab training about 3 times a week. Sorry for the book! Lol! Just blindly trying to reach my goals on my own!
Stability moves like the plank are a great way to strengthen a weak core and prevent lower back pain. But if you want to kick things up a notch, then start dancing. When you perform the breakdancer, you'll quickly move your feet from side to side and across your body. However, you must maintain the same rigid, straight torso that you would when performing a plank.
Health fats is another valuable source in order to get lean muscles such as fish oils, raw nuts, olive oils and nut butters into your eating routine. These sources will keep your insulin levels stable, which is very salient if you will likely lose stomach fat and uncover well defined abs. I am not saying to go out there and eat a whole sack of Planters Cashews.
This is exactly the type of article I was looking for. I’m female 5’1” and a runner. I weighed 115 until I started at the gym and now I’m about 118 but like the way I look better now because everything is tightening and I can already see some definition. I don’t have a lot of body fat but particularly I have a very thin midsection. I don’t eat clean but I do keep track of my calories and keep a balance. Honestly I don’t want to be any thinner and don’t want to lose my curves by losing any weight but I want abs! Any extra weight I carry on my lower body (which is why I run!). But I want abs without having to cut out my iced coffee! So as long as I keep up with my calories and keep a low body fat I can still get abs? I am ab training about 3 times a week. Sorry for the book! Lol! Just blindly trying to reach my goals on my own!
Carb cycling — I followed a form of carb cycling where I would have low carbs, moderate fat and high protein on Cardio Days (Tue and Thu) and moderate carbs, low fat, high protein on Weight Training Days (Mon, Wed, Fri, Sat). I’ll explain why. On cardio days, you want your body to utilise as much energy as it can in the form of fat to burn without providing it extra energy from carbs. On weight training days, you need to have enough energy to push hard at the gym, replenish your muscles and providing them the food they need to grow.

Carb cycling — I followed a form of carb cycling where I would have low carbs, moderate fat and high protein on Cardio Days (Tue and Thu) and moderate carbs, low fat, high protein on Weight Training Days (Mon, Wed, Fri, Sat). I’ll explain why. On cardio days, you want your body to utilise as much energy as it can in the form of fat to burn without providing it extra energy from carbs. On weight training days, you need to have enough energy to push hard at the gym, replenish your muscles and providing them the food they need to grow.

Apart from helping to keep your body-fat percentage where it needs to be, eating the right foods (and avoiding the wrong ones) will help you build a strong core worth revealing, says nutritionist Wesley Delbridge, R.D., a spokesperson for the Academy of Nutrition & Dietetics. After all, while whole carbs like quinoa, brown rice, sweet potatoes, and fruit will fuel your workouts so that you burn more calories, protein-rich foods like eggs, lean meats, and, fish will help you recover from them so that you build more muscle, he says. Unsaturated fats from almond butter, walnuts, avocado, and olive oil work to help your metabolism function at its best and your body absorb all of the nutrients it needs, White says.

I also advise you to take weekly pictures of your body so that you are able to observe how your body changes. You’ll not notice the daily changes solely by looking in the mirror as the changes will be too gradual to be noticed by daily observation but they will be visible when they accumulate. The good thing is that you don’t have to wait until you get six-pack abs to notice major changes in your body. When I was just 5 weeks into my bodyweight training routine, people around me had started complimenting my physique. Seeing your body changing and receiving compliments on your physique will keep you motivated to stay on track.

Like I mentioned earlier, I never quite knew why I looked a certain way. Body types are determined by your genetics and that’s something you can do very little about. Some people can eat bad foods all the time and get away with it, others can’t (college is the perfect time to observe this phenomenon). The only way I could deal with this was to embrace my features, understand my body tendencies and eat as well as train accordingly.
AN ONLINE SEARCH FOR how to get abs without dieting yields a raft of eye-popping results: There are YouTube videos with instructions, and a piece on the dating site Match.com promises advice. Want to achieve ripped abs by eating pizza and ice cream? There's an article on that on a healthy eating website. A piece in a fitness magazine describes the 10 best foods for flat abs.
"One of the main jobs of the abdominal or core muscles is to act as stabilizers for the trunk, helping to support while the person is squatting, lifting, or moving about in general. Many studies show that muscle fiber activation rates in the rectus abdominis, transverse abdominis, and internal and external obliques are higher during the squat than during many ‘traditional’ crunch type exercises where the performer is lying on their back."

Let’s take push-ups for example. The maximum number of push-ups you can do in a training session will increase quickly from, say, 20 to 30, 30 to 50, 50 to 100 in a matter of weeks. What will you do next to achieve progressive overload? You can’t increase your reps of push-ups forever. Who wants to do 300, 400, or 500 pushups in a single training session? That would take too much time. Luckily, you don’t have to do that. Once you hit a reasonably high number of reps, you will stop adding reps and start shortening the time it takes to complete those reps.


A. I’ll be honest, building muscle as a vegetarian is hard. There are nearly no clean sources of protein in a vegetarian diet. Soya Chunks come close but I’d recommend you stay away from a lot of soya if you’re a male due to it’s high oestrogen content. You can try incorporating more Beans (especially Rajma), Chickpeas, Hummus, Lentils (Dal), Sprouts, Tofu, Milk, Cottage Cheese (Paneer) and Cheese into your daily foods. Unfortunately, all of these foods either have higher carb content or higher fat content as compared to their protein content. Stick to the low fat or ‘made from cow milk’ variants.

best ab workout tips

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