Obtaining strong abdominal muscles will help you perform daily tasks with more efficiency and it will also help you excel in sports. Developing a "six pack" while you strengthen your body will further boost your sport performance and also increase your self confidence. Making this happen in a short amount of time takes discipline and strict attention to detail. Not only does exercise play a role in this game plan, but you also have to focus on your diet.
Eat Healthy Foods
The type of food you eat plays a major role in strength gains and six-pack formation. Foods that are high in saturated fat, simple sugar and sodium need to become a thing of the past. Instead, choose foods that offer you quality sources of protein, carbs and fat. Protein is especially important for muscle rebuilding. Carbs get used for energy during workouts and fat helps your body produce testosterone, which is a muscle-building hormone. Eat fruits, vegetables, lean meats, avocados, olives, nuts, low-fat dairy, beans and whole grains. If you have excess flab on your stomach, make a 500-calorie reduction in your daily intake. This will promote about 1 lb. of weight loss a week.
Follow a Multiple Meal Plan
Eating small meals throughout the day trumps eating two or three meals. By following this meal plan, you will maintain high energy levels, keep your metabolism lifted and also supply your muscles with a steady stream of nutrients. Include protein with each meal and eat every two to three hours, starting as soon as you wake up. The key is to make your meals small and just take the edge off your hunger. A banana with almond butter spread across the top is a meal, for example.
Avoid High-Calorie Beverages
Beer, wine, soda, sweetened teas, fruit punch and sugary coffee drinks all contain high amounts of empty calories. When you drink these, your body does not receive the same type of satiating feeling that food causes and you have a tendency to get excess calories in your diet. Replace all of these beverages with water and calorie-free beverages to avoid this pitfall. Water is not only free of calories, but it also flushes toxins from your system and helps stave off your hunger when you drink it before meals
Perform High-Intensity Cardio
Any cardio is satisfactory for burning fat, but you can get a greater effect by doing sprint training. This not only revs up your metabolism when you are finished, but it also works your muscles intensely. Begin your workouts with a light warm-up for five to 10 minutes, then sprint for 20 seconds. Rest for 40 seconds, then repeat the process for 20 minutes. Once you are finished, perform a light cool-down jog for five to 10 minutes. Aim for three training sessions a week on nonconsecutive days.
Compound Exercise Workout
Compound exercises work multiple muscles and involve multiple joints at the same time. This allows you to lift heavier weights and make fast progress when it comes to size and strength gains. As an added benefit, compound exercises force you to contract your abs to generate power and to stabilize your spine. Include exercises such as bench presses, military presses, bent-over rows, triceps dips, chin-ups, dead lifts and lunges. Aim for 10 to 12 reps, do four or five sets and work out on three noncardio days a week.
Work Your Entire Ab Area
Only doing one section of your abs will not give you the definition you are after. The best approach is to focus on your lower abs, obliques and upper abs in your workouts to ensure maximal muscle fiber recruitment. To further tax your muscles, use resistance in your workouts such as ankle weights and medicine balls. Include exercises like abdominal pull-ins, hanging knee raises, side crunches, bicycle crunches and sit-ups. Aim for 15 to 20 reps, do three or four sets and work out after your cardio sessions.
References
- Natural Bodybuilding and Fitness Nutrition Station: Ways to Boost Testosterone Levels; Ivan Nikolov; March 2006
- The Diet Channel; Top 4 Benefits of Drinking Water; Michele Silence, M.A.; October, 2006
- ShapeFit: Sprinting, Sprinters and Speed Training
- CriticalBench.com; Compound Exercises for Maximal Muscle Mass; Jeff Anderson
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