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Upping your intake of high-protein foods can help promote weight loss, fight belly fat and support muscle growth on your road to six-pack abs.Īccording to one study, consuming high-protein meals helped increase feelings of fullness and promote appetite control in 27 overweight and obese men ( 5).Īnother study showed that people who increased protein intake by just 15% decreased their calorie intake and saw significant decreases in body weight and body fat ( 6).Ĭonsuming protein after working out can also help repair and rebuild muscle tissues as well as aid in muscle recovery ( 7, 8). Pair abdominal exercises with a healthy diet and cardio to optimize results. SummaryĮxercising the muscles that make up your abdomen can help increase muscle mass to achieve six-pack abs. Instead, be sure to pair your abdominal exercises with a healthy diet and regular cardio to boost fat burning and maximize results.Ībdominal crunches, bridges and planks are a few of the most popular exercises that can help strengthen your abdominal muscles and create the appearance of six-pack abs. However, keep in mind that abdominal exercises alone are unlikely to decrease belly fat.įor example, one study found that doing abdominal exercises five days per week for six weeks had no effect on belly fat in 24 women ( 4). Other abdominal muscles include the internal and external obliques and the transverse abdominis.Įxercising these muscles is key to increasing muscle mass and achieving six-pack abs.
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The rectus abdominis is the long muscle that extends vertically along the length of your abdomen.Īlthough most well-known as the muscle that creates the appearance of the six-pack, it’s also necessary for breathing, coughing and bowel movements. One review found that the more cardio people did, the more belly fat they lost. Studies show that cardio exercise can reduce belly fat, which can help you get six-pack abs. Try to get in at least 20–40 minutes of moderate to vigorous activity per day, or between 150–300 minutes per week ( 3).Īctivities like running, walking, biking, swimming or engaging in your favorite sports are just a few easy ways to fit cardio into your day. One small study showed that doing cardio exercise three to four times per week significantly decreased belly fat in 17 men ( 1).Īnother review of 16 studies found that the more cardio exercise people did, the greater amount of belly fat they lost ( 2).
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Studies show that cardio is especially effective when it comes to reducing belly fat, which can help make your abdominal muscles more visible. Regularly incorporating cardio into your routine can help you burn extra fat and speed your way to a set of six-pack abs. Cardio, also called aerobic exercise, is any form of exercise that increases your heart rate.