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4. Consistently Perform Ab Exercises
This is one of the most effective ways to work on your six-pack abs, yet it's often the most overlooked by men. When doing ab exercises, pay special attention to avoiding pauses during your workout. This means you should never let your abs relax but always keep them tense and engaged in all positions.
Did you know that famous bodybuilders like Ulisses Jr often perform ab exercises continuously for about 15 minutes after each workout to apply high pressure to their abdominal muscles? Therefore, follow their lead, but remember to gauge your own stamina during workouts. Don't rush to mimic professional athletes until you've mastered all the levels of training.
5. Don't Confuse Crunches with Hip Raises
Many people mistakenly think that crunches and hip raises are the same, but in reality, these two movements are completely different. So how do you differentiate between crunches and hip raises? When exercising, look at your back in the mirror to see if it's straight or curved. If your back is completely straight, then you're doing hip raises. If you want the exercise to target your abs, you need to slightly bend your body forward. Pay special attention to avoid incorrect posture and prevent back pain.
6. Avoid Locking Your Hands and Pulling Your Neck When Doing Ab Exercises
Locking your hands behind your neck (interlocking your fingers) is a common way to do crunches, especially for beginners at the gym. However, fitness experts advise against it. Why? Because when you interlock your fingers, as you reach the end of each set, you'll be exhausted and need to quickly finish the set, leading you to use your hands to pull your neck up to aid in crunching. Over time, this habit can lead to cervical spine degeneration, negatively impacting your health.
7. Work Out at High Intensity at Least 4 Times a Week
The time it takes for your six-pack abs to appear depends on your body fat percentage. Typically, if your body fat is 10% or lower, your six-pack abs will become visible quickly, while at around 14% body fat, you'll only see two abs in the upper abdominal area. The fastest way to burn excess fat is to combine weight training with cardio exercises.
On average, about 400 calories are burned per hour of intense weight training. When doing cardio exercises like running on a treadmill, jumping rope, cycling, or using an elliptical machine, you'll burn between 250-350 calories per minute. Therefore, working out at high intensity will help you achieve six-pack abs more quickly.
8. Proper Nutrition
When you engage in intense muscle activity, you need protein to repair, regenerate, and promote their growth. Therefore, weightlifters need to supplement more protein than normal individuals (regular people need about 1 gram of protein per kilogram of body weight per day, while athletes need between 1.5 grams and 2 grams per kilogram per day). Protein-rich foods include: soybeans, green beans, black beans, lean pork, chicken breast, and beef.
Currently, Whey Protein is considered the perfect protein source for athletes because it contains a high protein content of 80-90%. Food can quickly help you achieve six-pack abs, but it can also ruin all your achievements in just a few days. Therefore, choose your food wisely and reasonably, eat plenty of protein-rich foods, vegetables, and fruits. Limit starch, sugar, and processed foods.
9. Prioritize Quality Over Quantity
Many people focus solely on their abdominal muscles when working on their six-pack and neglect other muscle groups. This is not beneficial at all. You need to pay close attention to quality by ensuring you perform full Range of Motion (ROM) exercises with proper technique. Avoid exercises solely for the sake of quantity as they can be exhausting and fruitless. When working on your abs, it's crucial to engage your core muscles rather than relying on external forces like momentum or swinging.
10. Get Sufficient Sleep
When we engage in consistent athletic training, our bodies produce more testosterone - the hormone responsible for muscle development, improved circulation, and body physiology. This hormone is predominantly released by the body's endocrine glands during sleep.
Insufficient sleep or consistent late nights during training deprive the body of adequate rest and recovery, leading to the production of cortisol - the stress hormone. Cortisol retention in the body promotes fat accumulation in the stomach area by slowing down metabolism. Therefore, to achieve six-pack abs, ensure you get enough sleep.
