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Recent Bodybuilding Articles
Showing posts with label six pack abs. Show all posts
Showing posts with label six pack abs. Show all posts

Steps to An Incredible 6 Pack

Are you still looking for your 6 pack?

Well follow this nutritional program and you'll be able to drop 2 or more pounds per week for 6 to 8 weeks!

incredible 6 pack

Next Stop Abs.

Getting ripped fast requires drastic cuts in carbs, dietary fat and of course, your calories.

You'll need to steer clear of all oils, butter or fried foods and
keep your carbs under 50 grams a day!

Yes 50 grams-this is a turbocharged fat-loss plan!

Protein intake must go up when you're cutting carbs, fats and
calories. Keep your protein intake high.

Using this approach, you'll quickly drop a lot of body fat. The downside is that your energy levels can tank, leaving you unable to train if you're not used to a low-carb diet.

The Solution.

Breaking down the weeks into 3... 3 distinct diet phases during each of the 6 to 8 weeks of the program

Phase 1

  • Days: Monday, Tuesday and Wednesday
  • Carbs: less than 50 grams per day
  • Protein: 2 grams per pound of bodyweight
  • Cardio: 20 to 30 minutes at low level intensity every day.

During this phase the carbs are kept very low. All the carbs should be eaten after your workout to minimize protein breakdown that happens after training.

If for example you weight 200 lbs you need to take in 400 grams of
protein. The cardio is done merely to coax the body into giving up more of the stored fat.

Phase 2

  • Days: Thursday and Friday
  • Carbs: 100 to 150 grams per day
  • Protein: 105. to 1.75 grams per pound of bodyweight
  • Cardio: 40 minutes interval training each day

You would think that the extreme approach taken in phase 1 would do the trick to melt the fat. Unfortunately it doesn't work that way. Strict dieting will lead to poor muscle recovery and flat muscles.

When muscles are flat the body can appear to be fatter. That's where
this phase comes in.

The additional carbs assists in glycogen recovery and prevent the
reserves from being drained.

When glycogen levels are low you will appear to be fatter and your
muscle will not recover as quickly. On these days split your carbs as follows:

1. 30-40 g in morning
2. 20-35 g preworkout
3. 50-75 post workout

With the extra carbs you'll be able to train and do cardio harder. I recommend alternating the cardio between going hard for 2 to 3 minutes and then using a much lower intensity for 2 to 3 minutes. Continue this pattern fir the full 40 minutes of cardio.

This interval training will kick up your metabolism Best time for
cardio in this phase is in the morning on an empty stomach.

Phase 3

  • Days: Saturday and Sunday
  • Carbs: 2 grams per pound of bodyweight
  • Protein: 1 gram per pound of bodyweight
  • Cardio: none take the time off

These are the easier days. Carbs go up and protein comes down.

Will there it is following this program will have you ripped in 6 to 8 weeks.

Figure out your menu; eat clean sources of food, chicken breast, and
tuna. Lean ground beef and other choices. You can figure in a protein supplement just make sure it isn't high in carbs.

But most of all enjoy your newly found 6 pack!

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The Hollow Rock Exercise

To perform this useful and rare exercise you should lay face up on the ground with your arms stretched overhead and legs out straight. Raise your arms and legs about one foot off of the floor and attempt to assume the shape of a rocker on a rocking chair, then softly and slowly, teeter back and forth.

The critical part of this movement is to pull the lumbar arch from the back so that the entire back is rounded from shoulders to butt. This exercise is a perfect measure of both a weakness in and inability to innervate the lower abs.

The role of the hip flexors is fairly insignificant in the hollow rock but the role of the lower rectus (lower abs) is crucial.



For many people the hollow rock is so hard that no matter how hard they try they crash on each rocking as they come to level and the flat spot caused by insufficient lumbar flexion smacks the floor. This crashing is an ideal measure of ones lack of lower ab recruitment.

Lower ab recruitment is the toughest part of ab training and is never well developed by most athletes. Activation, full recruitment, and development of the lower abs require massive concentration and focus over months or even years. The hollow rock is a near perfect tool to both test and develop low ab capacity.
hollow rock should be practiced even if it gives you colossal difficulties. Start by trying to rock continuously for two minutes regardless of the quality of the movement. Avoid raising the hands and feet to maintain the rocking motion as best you can.

When mastered, the body is dished out flat, the hands and feet are low, and the impetus for the rocking is almost undetectable. When you can do this smoothly – no flat spot – for two minutes you’ll have absolutely great abs.
 
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