Having a six pack stomach is everyone's dream. Besides indicating fitness, six pack stomach in both men and women also makes someone more attractive. To have a six pack stomach, you must focus on burning body fat, not on weight loss. Below there are ways to form a good and correct six pack stomach, namely:
1. Eat enough protein
Protein can build muscle and burn fat in the body. Of all macronutrients (protein, kerbohidrat, and fat), protein has the highest thermogenic effect, namely the effect that produces heat to reduce fatigue in the body. That is what causes protein to be called the most valuable macronutrient of all.
This is also the reason for professional athletes and bodybuilders to eat foods that contain lots of protein. This applies not only to men, but also women. Basically, all humans have the same DNA and body tissue, so we all need protein to stay alive while burning fat.
2. Eat carbohydrates after exercising
Many people are wrong and believe that carbohydrates are bad macronutrients and can cause fat. However, natural wheat or starchy carbohydrates such as sweet potatoes, brown rice, and oatmeal are actually quite useful for your mission to form a six pack stomach, especially if consumed after exercise. When you eat carbohydrates after exercise, carbohydrates only have little chance to change into body fat.
Try eating moderate amounts of carbohydrates, with 1-2 bowls of vegetables each time you eat. This will ensure your body gets the vitamins, minerals, antioxidants, and fiber needed to carry out all bodily functions and also keeps the body healthy.
3. Eat healthy fat
Make sure you also include healthy fats in your food especially polyunsaturated fats and monounsaturated fats such as raw nuts, peanut butter, fish oil, and olive oil. Food fat from these sources will keep insulin levels stable, which is important for reducing belly fat and forming a six pack stomach.
However, that doesn't mean you have to consume one bag of beans. This means you don't need to be afraid to consume healthy fats in your food. By combining protein with a number of green vegetables, balanced carbohydrates, and healthy fats, you will increase your metabolism and turn your body into a fat burning machine for 24 hours a day.
The best part is that you can form a six pack stomach without supplements, abdominal exercise equipment, or hundreds of crunches.
4. Stop crunching
Mike Wunsch, C.S.C.S, founder of Men’s Health, said that classic abdominal muscle movements such as sit-ups and crunch will work only on the muscles that function to flex the body, namely in the lower spine. But multi-joint movements, such as lifting weights, will result in far greater reduction in total fat and muscle formation than crunches and crunches. Lifting weights can build muscle and stamina. This will maintain your muscle mass while burning body fat.
You can also combine lifting weights and other exercises for better results. Do joint exercises in your training program such as:
Seated barbell military press
Dip chest version
Close-grip barbell bench press
Barbell bench press medium grip
5. Stop spending your time on a treadmill
If you only have about 30-40 minutes to exercise, every second must be used properly. Studies at the University of Southern Maine found that a set of weight training burns the same amount of calories when we run 6 minutes per mile. So, every second you lift weights, you will produce more energy.
Studies at the University of North Dakota also state that lifting weights through various movements can increase your flexibility rather than running.
6. Do enough core training
Wunsch says that exercising core muscles when your muscles are still fresh can achieve an advantage in increasing stamina. If you focus on strengthening the muscle core, you can lift heavier weights in weight lifting, so the body will burn more calories and more muscle will work.
READ ALSO :
- 8 mistakes that are often made in forming a sixpack stomach
- Why Do Women Also Need to Lift Weights?
- List of Foods to Help Build Muscles