subject: How to get a Six Pack Fast at Home - how to get a six pack at home [print this page] How to get a Six Pack Fast at Home - how to get a six pack at home
How to get a Six Pack Fast at Home
of all the muscle groups in the body the one muscle group that it develops the easiest over any muscle group and the quickest are the abdominal muscles. The answer to how to get a six pack fast at home would be a very easy question to answer if the only thing that was stopping you from having a six pack was a lack of development of development of the abdominal muscles.
If the only thing that is stopping you from having a six pack is the lack of development of abdominal muscles then you can get the abdominal muscles of your dreams in only about two weeks, one month tops.
The second factor that interferes with you having well defined six pack is a problem that plagues most people desiring well-defined abs, and that is the presence of a layer of fat around the midsection.
Fact is the no matter how well a six pack you have, no matter how wonderful your abdominal muscles may be, if they are hidden by a layer of fat no one can see them so for all intents and purposes you don't have a six pack.
Here are the best abdominal exercises you can do from home.
You should perform this routine three days a week ( non consecutive days ie: mon, wed, fri) This entire routine will take you 10 minutes max to perform. the critical factor for developing your abdominal muscles and giving you a six pack is not the volume of ab exercises you do it's the intensity. Spend five minutes beating the hell out of your abdomen with high-intensity and correct abdominal exercises will produce better results than spending hours doing sit-ups.
Assuming you don't have a significant layer of fat around your midsection this routine should produce visible results in the form of a six pack within two weeks with incredible results after about a month or a month and a half. for reference there is a great webpage that tells about a program for building six pack abs at home and the program is called truth about abs & how to get a six pack
The following 2 abdominal exercises is how you get a six pack fast at home
abdominal exercise number one - knee ups. Sit on a chair with your butt at the very edge of the chair. With your feet and legs extended straight out in front of you all the way on the floor lift your feet and legs off the ground about a foot. Bend your knees bringing them in and toward you making your knees touch your chest.
For maximum impact when your knees touch your chest do not rest it is at this position you should manually flex your abdominal muscles as hard as you possibly can and hold them in this contracted position for about five seconds. without resting or pausing extend your knees back down so your legs and feet are in the original position extended straight out in front of you. At all times keep your feet from touching the floor. Remember the most important factor for creating changes in your muscles is intensity. When your abdominal muscles start to burn this is when most people have a natural tendency to stop. If you want to get six pack fast at home it is when your abdominal muscles start to burn that you're actually starting to etch that six pack into your abdomen. So push yourself as hard as you possibly can to get that six pack as fast as you possibly can. Do a total of two sets of this exercise.
abdominal exercise number two - hanging knee raises. With this exercise grab onto something above you that will support your body weight such as a bar or a tree limb outside. You want to make sure the bar or tree limb is high enough off the ground so while you are hanging there your feet do not touch the ground. This exercise is very similar to the previous one the main difference being the hanging angle and the effect of gravity will produce an even more intense contraction in your abdominal muscles. While hanging slowly lift your knees up and once again try to make your knees touch your chest. with this exercise making your knees touch your chest will be a little more difficult but the muscle building impact for chiseling out your six pack will be more intense as well. Once again when your knees are up as high as they can possibly be do not use his position to rest but instead contract your abdominal muscles as hard as you possibly can for about five seconds. Lower your knees back down until your body is in the hanging position once again. Do not rest at all at the bottom but instead to immediately bring your knees back up.
Doe two sets of this abdominal exercise doing as many repetitions as you possibly caneach set.
If you truly crave to have a killer six pack at home these two exercises listed above ( a total of four sets) will take less than 10 minutes to complete. Again if you do not have a significant layer of fat around your midsection you will start to see in a six pack developing in as little as a week!
One thing I want to caution you about these abdominal exercises: this routine is extremely intense. If you have not worked your abdominal muscles at all recently for the very first workout only do one set of each! the next day wait to see how your abdomen feels. If you have not worked your abdominal's for some time and you do these four sets with high intensity you could wake up the next morning with extremely cramped and sore abdominal muscles.
The second time you do the workout assuming your muscles were not to sore the following day do all four sets. If you want to speed up the results and create that six pack even faster do not do more sets! This will be counterproductive. To speed up the development of your abdominal muscles do these four sets more intensely. The key is more intensity not more volume.
The second factor that has everything to do with how to get a six pack fast with the previously mentioned fat around your midsection. you could have the most beautiful garden in your picture window but if the shades are closed and no one will see it. ( the shades of course here being a fat around your midsection)
The first thing you have to realize regarding getting rid of fat around your midsection aside from lipo-suction there is no way to remove fat just from your midsection. If you remove fat from your body you have to remove it from your entire body. Below is some basic advice about burning fat but the whole concept of burning fat is a topic all its own. Again the truth about abs and how to get a six pack fast at home by Mike Geary is a complete course that covers both the development of abdominal muscles and getting rid of body fat. The entire course is devoted 100% to developing abdominal muscles and removing body fat.
Basic fat loss tips to expose the six pack you have developed
This may surprise you but the very first tip for burning fat is to eat more frequently. The reason why is your body has a built in the fat burning the thermostat. Your body stores fat as a survival mechanism. By eating frequently your brain gets the message that you are being well fed frequently which allows your body to turn up the fat burning thermostat as your body senses there is no survival need for the fat. People who tried to lose weight that only eat once a day what ends up happening the body thinks it's starving and for survival slows down your metabolism significantly reducing the amount of fat your body allows to be burned off.
The key here is to eat more frequently eating quality foods not garbage. Quality foods are not foods you get at fast food joints. Quality foods are fish, chicken, egg whites, fruits, vegetables, and water. believe it or not there are literally hundreds of tasty and delicious recipes that are low-fat and extremely healthy. Go to your nearest bookstore. The key here is to have your meals consist of high amounts of protein, low to moderate amounts of carbohydrates, and very low fat.
Eat four or five times a day evenly spaced about four hours or so apart. At each meal have one of the sources of high quality protein (chicken, fish, egg whites) and either a fruit or a vegetable. Drink lots of water with your meal. This will aid in digestion and help you feel full faster. Another tip if you have fat around your midsection you want to get rid of drinking a large glass of water before you begin each meal. This will make you feel full quicker so you eat less. Of course if you are eating the correct foods at each of the four meals eating the foods mentioned above you can actually eat large quantities of these foods at each meal and your total caloric intake will still be fairly low.
So in conclusion the key to how to get a six pack fast at home...
perform the two abdominal exercises indicated above two set each on 3 non consecutive days of the week
the four to five times a day eating high quality foods consisting of fruits,vegetables, fish, chicken, egg whites, water.
