The following article looks at myths, exercises, and diets that are all on the preferred one Sixpack Respectively. A flat, well-trained stomach creates an attractive and sporty outfit and is therefore a sought-after goal in almost all athletic people. No wonder that there are now countless exercises and tips on how everyone can easily and easily train a six-pack. Unfortunately, these recommendations are mostly myths that belong to the realm of fables and fairy tales. Below we want to inform you about the coveted six-pack and show you how you can actually train a six-pack.
Myths about the six-pack!
- During a diet, no training for a six-pack is required! If you only do a diet without training, it may be that you lose a lot of weight. But you should also consider that the muscle mass during a diet is significantly reduced, so that a six-pack can basically not arise during a diet without sufficient strength training.
- The abdominal muscles must be trained as much as possible! It is not important that the abdominals exercise a lot but are always trained with different exercises. At some point you can easily train the monotonous crunches 100 times in a row, which gives the abdominal muscles but no more stimulus to grow. You should therefore always integrate three to five different variants in your abdominal training. It will be enough to train your abdominal muscles two to three times a week, knowing that the abdominal muscles will be trained almost on every strength exercise.
- The training of the abdominal muscles damages the back muscles! Not correct! Especially the lower back muscles are significantly trained by a abdominal training, which then makes a positive impact especially in people with sedentary activities. A strong back muscles in the lumbar area relieves the sitting position and can prevent injuries.
- A crunch is the best exercise for abdominal training! The Crunch is one of the easier exercises for an abdominal training and is therefore preferred especially for beginners. After just a few weeks, the athlete can already complete between 25 to 50 repetitions. But once the body has become accustomed to this exercise, the necessary resistance is lacking and muscle growth will stagnate. Therefore always train your abdominal muscles with different exercises.
- A low-carb diet is the only proper form of nutrition for a six-pack! Many fitness freaks and bodybuilders swear by a low carbohydrate diet. But there are certainly enough diet variants that can work equally well with an athlete. If you want to incorporate a diet into your exercise program, you should consider your personal metabolism and the ability of your body to utilize the intake of food. After that, you'll quickly see which diet is the best for you personally.
- It's easier for women to do a six pack! Not correct. The body of a woman is equipped with a higher fat budget than a man, which makes it much harder for the woman to form a shapely six-pack.
- For a six pack intensive cardio training is necessary! It is more important for a sportsman to pay attention to a suitable diet than running training or a stepmaster. The combination of diet and intensive strength and endurance training will bring you the best success in the long run for your desired six-pack.
- You need strong abs for a six pack! No. Everybody has abdominal muscles and a six-pack is really only the visual representation of your abdominal muscles. This does not only depend on well-toned abdominal muscles, but also on how thin your skin is and how defined your muscle tissue is visible. Certainly through a specific abdominal training, the abdominal muscles will grow and thus be easier to recognize. But there are many athletes who have a well-toned abdominal muscles, but still hardly recognizable.
- It is easy to sustain well-toned abdominal muscles! Not correct! Even a few days without training and bad, fatty food, your abs can disappear into no man's land. The training of well-toned abdominal muscles requires a lot of discipline in training and nutrition. Without these virtues, you can not permanently train strong abdominals.
The top exercises for a six-pack
In this section we will briefly discuss exercises that train your abdominal muscles intensively. What is important is the variety in your exercise program, which means that you should always try to create new stimuli through new exercises. When you have completed the exercises below, you will quickly discover that creativity and new ideas can be used to create very effective exercises for the abdominal muscles. There is not the exercise for the six-pack, but it gives the method a six-pack.
- Sit Up, Stand Up.
- Sit Up on the Roman Chair. This exercise is practiced on a so-called "Roman Chair". You stretch your legs and sit on the seat. Then you cross your arms over your chest and go as far back as possible with the upper body and back to the starting position back to the starting position.
- Cable Crunch standing up. This exercise is performed on the cable. You stand with your back to the cable and take a rope handle around your neck, which you hold with both hands. Now you move your upper body forward and pull the weight with the rope handle. It is important in this movement that the position of the hands and elbows does not change during the exercise.
- Rollouts with the barbell. This exercise is done with a barbell, which should be equipped with two 20 kg dumbbells. The dumbbell is lying on the ground, while you now go to your knees and grab the dumbbell with both hands. Now try to roll the dumbbell slowly forward without letting go of it with your hands. When the arms are now parallel to the ground and you are in a stretched position, you pull your hands back and come back to the starting position.
- Reverse crunch. For this exercise, you lie down on a decline bench (bench with additional cushion roll). The head is at the highest point of the bank. Now you cover the padded roll with both hands above your head and hold on to it. Now start swinging your legs as far back as possible. Then you swing forward again. Make sure that your legs do not touch the bed surface of the bench.
- Side Plank. For the execution of a side plank, you lie stretched out sideways on the floor. Now you bend the outer arm so that the palm is facing forward and the upper body is pulled upwards. Now you lift the stretched body by pulling the hips upwards. The body now forms a straight line. Although the entire body weight is now on the bent arm, but is spread by the stretching and tension on the body.
- Mountain Climbers. The Mountain Climbers start in a push-up. Now you pull your left knee against your left elbow and make sure that the tips of your feet do not touch the ground. From this position you then pull the right knee to the right elbow, while you pull the left leg back straight back. Now try to change the leg positions as fast as possible. This exercise can also be described as climbing stairs from the push-up.
The Sit Up - Stand Up exercise consists of a combination of a sit up and the explosive getting up from a bent position. At the beginning you lie down on your back with your arms outstretched and your legs are bent heavily. Now you bring the momentum with the arms, pull the upper body to the bent legs and stand up explosively. The arms swing during the upward movement down. Important for the correct and successful exercise is the swing through the arms in the upward movement.
The right nutrition for your six-pack
The most important question for an athlete is how to burn fat without at the same time losing too much muscle for his six-pack. Burning fat does not just come from reduced calories and a healthy meal. Even if you can theoretically eat healthy diets based on certain diets, this can have serious consequences for your six-pack and abdominal muscles. Healthy eating does not mean for an athlete at the same time that he can achieve the best level of performance. An athlete who wants to train a six pack needs a diet suitable for body fat burning. But if you only eat healthily, you are working against your body as you lose both fat and the muscle mass of your abdominal muscles. But you need this so that everyone can see your six-pack. A healthy diet will make you lean, but the biggest weight loss is your muscle mass. The longer you go through a diet, the more of the trained abdominal muscles you will lose. So here are five tips that will help you burn fat without affecting your abdominal muscles.
- meals It's better to have a small meal every two or three hours than three meals a day, consisting of just a small breakfast, a salad for lunch, and a meager dinner. Several small meals keep your metabolism high and give you the necessary energy for your workout.
- protein Most diets contain too little protein. Protein is very important for muscle growth and your abdominal muscles and therefore should not be missing in any diet. Men should take about 30 grams of protein every two to three hours, while 20 grams are enough for women.
- fat You should always make sure during a diet, that you take enough "healthy fat". The body needs fat for many important functions. Forget the theory that fat only makes you fat. 20 to 35 percent of the daily calorie intake should consist of "healthy fats".
- calories A fast weight loss is not a good prerequisite for the formation of a six-pack and strong abdominal muscles. If you lose more than a kilo per week in body weight, you will also lose a lot of muscle mass.
- strength training Many athletes make the mistake of switching to lighter weights and more repetitions during a diet. Train just as you have trained so far, otherwise you lose valuable muscle mass.