Do you want to have a six-pack and thin waist? Read this! As always, the majority of people have the sharpest question: how to remove the belly and hips, reduce your waist size and pump up the “squares” (for men) or just make a nice flat stomach (for women).
No, no, I’m sure you are not a beginner: you exercise regularly and correctly, and yet: like it or not, closer to the spring-summer, the topic of six-packs is getting viral. In this article, I want to share a little-known “tips” for the male six-pack, women’s flat tummy, and a slim waist. Let’s go!
Want a six pack? Stop pumping the abs!
I know that sounds absurd, but it is useless to overload the rectus with daily hard training if over it there’s “a thick layer of chocolate.” It does not help to burn more fat in this area, as it will only create an imbalance between the abs and the extensors of the back and, may cause back pain!
Two or three times a week after training the major muscle groups, two or three approaches until the end or close to it, with high intensity and full dedication – this is quite enough for a strong six-pack and convex “squares”. Everything else will be done by the diet and aerobic exercises. By the way, with the help of the guide by Yuri Elkaim, you will be able to get a six-pack in just a few weeks. Be sure to download this manual for pumping your abs! You won’t regret it!
Do not eat after “six” – works very bad!
To burn fat, you do not need to starve! Fasting burns more muscle than fat, and the less muscle tissue is there in the body, the harder fat burns. Such is a paradox. Eat after six, ten or twelve at night, the most important thing is it should be food with a lot of proteins. Options for the evening-night snack, which don’t slow down the burning of fat are:
- Protein cocktails (water-based) with a protein content of at least 70%.
- 150-250 grams of fat-free yogurt with sweetener
- Chicken fillet, fish or beef (100-200 gr.) + Vegetable salad (tomatoes, cucumbers, cabbage, onions, herbs). Potatoes, beets, and corn are forbidden!
Spinning the hoop for the waist works very badly!
Power consumption is small, training effects on the cardiovascular and muscular systems are very weak. Hoping, that spinning the hoop will help you burn fat in the waist is the same as trying to cure diarrhea, writing on your forehead word “Imodium” with iodine.
Squatting, lunging, doing deadlifts, pushups, pull-ups, and other complex exercises, which are involving large muscle masses and make you sweat, while your heart is beating faster and your heart – that’s what will help you get rid of fat in the waist much faster than spinning the hoop.
If I want to lose weight, I’ve to get a treadmill, but training in the gym is only for those who want to gain weight and muscle mass.
NOT TRUE! In both cases, 80% of the results depend on the diet. Physical activity is only a “catalyst”, the accelerator of this process! Yes, during aerobic exercises mainly fats are burning, while during power one – mainly phosphocreatine and glycogen (glucose).
But the recovery processes after a good physical training will be recreated mainly by the cleavage of fat in the body! In simple terms: aerobic exercise burns fat during exercises but has little effect on fat burning at the rest. The power load burns glucose during exercise but powerfully boosts fat burning for a long time after its completion.