Thousands of ab crunches alone will not get you that desired six-pack. To achieve that ripped look you are also going to have to reduce your body fat percentage so the layer of fat that will otherwise cover your abs dissolves. Although the use of a gym would be an advantage, you can develop a six-pack at home. Your level of self-discipline and overall mental strength will determine how fast you reach this goal.
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Correcting your diet is vital. No more junk food. Cut out anything high in sodium, saturated fat or sugar, including liquids. Your new diet must be nutritious, with plenty of protein to build muscle. Think poultry, red meat, fish, whole grain, nuts, seeds, fruit, veg and low-fat dairy. Drinking plenty of water so as to prevent water bloat caused by dehydration. The Institute of Medicine recommends 3.7 liters a day for the average male.
Plan out your new diet so that you now eat six small meals each day, eating every two or three hours. Plan in advance, taking protein powders and healthy snacks out with you so that you always have an alternative to junk food. Your exact diet will be dependent on your bodies current condition. A person needs to consume at least 500 calories per day less to start losing weight, according to the Centers For Disease Control and Prevention.
Cardio At Home
Perform a cardio session either on your home treadmill or by going out for a run or cycle. Apply interval training, or HIIT, to your workout. Interval training is so named because its uses periods of high and low intensity work throughout the session. MayoClinic.com recommends HIIT as a superior fat burner to conventional cardio due to it stopping the body from adjusting to a single work rate.
It is simple to perform a varied and effective ab workout at home with no equipment at all. The bicycle kick is rated by the American Council on Exercise as the most effective off all ab exercises due to it keeping the rectus abdominis almost constantly taut and working the obliques simultaneously. Other effective exercises that can be performed at home with no equipment are the vertical leg crunch and the traditional crunch.