Getting rock hard abs is not as difficult as you think. Well, to be honest, the only difficult part is sticking to the program. Due diligence is often enough to get you those abs you’ve always wanted.
It’s really quite amazing how many people want to get a stronger core. It’s just about everybody. People do tend to notice if you have a nice flat stomach. Not only is it sexy and quite a turn on for both men and women, it also lets the opposite sex know that you are somebody who takes care of yourself. And what isn’t sexy about that?
Unfortunately, not many are aware that having those abs is actually two-fold. In order to get them, you need the muscles, and you need to get rid fo the fat layer on top of it. Having ab muscles will only make you look a lot fatter and having undeveloped ab muscles with no fat will only make you skinny. It’s not exactly what you want, isn’t it? If you don’t strive to lose weight, that subcutaneous fat will still be sitting on top of your abdominal muscles. Like I said before, you’ll look even bigger and more rotund.
Let’s start with the first step, having the right abdominal muscles. In order to do that, you’ll need to do the following, focused crunches, scissor kicks, and plank exercises. There are many exercises to target your abs. But for the purposes of specificity, let’s concentrate on these three exercises since you won’t require any equipment. With these three types of exercises, you’ll still be able to gain those rock hard abs.
Not only that but you’ll be giving yourself a shot of adrenalin and motivation as well. You see as you continue to use dedication and discipline you start seeing results in your body. Finally you’ll start seeing the pounds melt away. When you see this, you start to actually feel proud of yourself for not only being successful at something but also for knowing you have the inner courage and strength to push yourself through difficult circumstance.
Then the next time that calls for you to workout, you want to be an inspiration to others. You want to help others, you want to keep pushing forward and before you know it, you have your own inner drive and motivation. It’s like a snowball rolling down the mountain. It just grows and grows.
Talk about a self perpetuation healthy habit. Workout out is great!
There are crunches that target specific parts of the abs. Most commonly, the regular crunches target the upper abs. That will leave the lower abs out of the workout. In order to bring in the lower abs, we’ll need to modify the crunch a bit. By simply raising your legs while doing the crunches, you’ll be able to target upper and lower abs.
This is great because you can do these crunches anywhere. You don’t need fancy gym equipment, benches or anything else. Just a flat surface area with perhaps some carpet is all.
This will be a bit difficult if you haven’t tried this before. to do this, lie on your back and raise your legs. Keep your arms spread in order to support your whole body. Lower the legs to one side slowly and then raise it back up. Do the same for the opposite side. If the whole thing is too difficult, then start with bending your knees. That way, you have lesser weight to carry. Your obliques will crying after your first exercise.
Wiper blades are truly one of the more difficult exercises as the weight of your legs and lower body almost makes you think you can’t do any more, especially if you’re trying to keep your knees straight.
Plank exercises are great for developing abdominal endurance. You’ll need to develop endurance as you go through much harder exercises. There are many plank exercises. There’s the regular plank where your weight is supported by your elbows and toes. Then there’s also the side plank where you face one side. This type of plank will be targetting your obliques. Trying to maintain the position for at least 30 seconds can be a tough job.
Step two of this rock hard abs is to get rid of the layer of fat. In order to do that, you’ll need to lower your body fat percentage. In the same way, you’ll also need to lose your fat. Now, there’s only one sure-fire way to do that and that is to burn more calories than you consume.
One of the keys to pushing yourself mentally through some of these very difficult fully body exercises is to have some other activity that you’re actually lifting weights and training for. You see, elite athletes train in the gym because they love the game of basketball for example. This gives them the motivation.
You see it when they retire too, they completely let their bodies go. They get fat, gain weight and look horrible. That’s because they no longer had that “other” activity to compete for. The trick for you is to find some other activity you love and can compete in. This will give you some extra motivation to push through these exercises.
Do Some Calculation
If you are planning to lose weight, then you should consider your intake. If you weight 200 and you want to weigh 150, then you should be eating for someone who weighs 150lbs. The calorie deficit alone will provide weight loss gains aside from the exercises.
Remember, what gets measures, gets managed.
There is a very simple way to calculate your caloric requirement. If you normally exercise an hour a week, take your weight (ideal weight) in pounds and multiply it by 10. That’s equivalent to how much you should be consuming in order to gain the weight that you want.
It’s important to do these simple math calculations because it will help you develop an entire goal oriented strategy for your meal and nutritional diet plan.