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How to get a six-pack? 5 rules to help

You’ve probably heard many times that to get six-pack abs you must train obliques only, well the truth is you need to train your full-body, each muscle group, to truly get abs.

You may be wondering why? In simple words when you do intense workouts, you burn more calories meaning you decrease the fat levels in your body. This will then help you look more physically fit and lean.

For men, if your body fat is below 14% you can start to show a six-pack outline. However, if your body fat is below 10% it will help give you a more defined look, making lower or six-pack abs more prominent.

Photo by Tim Mossholder on Unsplash

5 rules to getting six-pack abs

Rule 1 – Diet

The basic and the most important tool when it comes to getting shredded abs and reducing your body fat is your diet and daily eating habits. If you keep your diet in check by getting enough protein daily, eating healthy fats and a macro-based post-workout meal. In order to develop abs diet plays 90% of the role.

Check out some of these food swaps that will help build your six-pack abs.

Rule 2 – Training

Use smarter training techniques. We all must have heard that long duration of cardio at a medium pace is the way to decrease your body fat, well sure it is, but there is a much better way of doing it, 10-15 minutes cardio and then performing abdominal exercises, then jumping back to the treadmill and running and full pace. This way you’ll burn more calories and enhance fat loss goals.

Rule 3 – Active Recovery

Rest is essential for muscle growth. Exercise creates microscopic tears in your muscle tissue but during rest, cells called fibroblasts repair it. This helps the tissue heal and grow, resulting in stronger muscles. Active rest can be anything from a brisk walk, jogging or household activities etc.

Rule 4 – Good sleep routine

Developing a good sleeping routine is just as important as following a healthy diet. We need a good rest with the recommended amount being six to eight hours daily to recover and be mentally and physically prepared for the next day.

Rule 5 – Stay hydrated

Staying hydrated is important no matter your fitness goals, you absolutely have to drink up if you want to see the six-pack abs you’ve been working so hard to sculpt. Your body is two-thirds water, and you want to make sure it stays that way.

All these factors would play a significant role when developing a six-pack. Your big focus should be on reducing body fat safely, efficiently and quickly, by keeping in check of all the factors discussed above.

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