Rules to get six-pack abs




Here are some simple rules to follow to get six-pack abs.

 Don’t target your abs to lose fat

In a recent study it was reported that  it would take 250,000 crunches to burn a pound of fat. Doing all those sit-ups will develop the abdominal muscles but WILL NOT get rid of the fat. You will need to do a lot of cardio exercise to get rid of the fat.

To get lean, train your whole body

Muscle is your body’s primary fat burner. Your muscles require energy to contract, which is why you burn calories when you exercise. But resistance training, unlike running or cycling, also causes a significant amount of damage to your muscle fibres. And that’s a good thing. Your body uses energy to repair those fibres after your workout , And a single total–body weight–training session can speed up your metabolism for up to two days afterwards.


Intervals only on the treadmill

If you only have 30-40min to devote to a workout, then every second has to count, So don’t spend all your timeon the treadmill. A single set of a weight-training exercise shifts as many calories as running at an even pace for the same amount of time. So for every second you spend lifting weights, your body is expending higher amounts of energy. There’s also the metabolism boost of weight training. Resistance work has a much larger metabolic impact than long-distance running does, Plus, your body is being given a stimulus to gain strength and build new lean tissue.”


 Do start with core exercises

You’ll achieve far better results if you perform core exercises at the beginning of your workout, when your muscles are fresh, rather than at the end . That’s important for beginners because the core can be the limiting factor in many exercises. Strengthen your core and this added stability will allow you to lift heavier weights than you otherwise could.


 Don’t spend hours on your core

While 5 minutes of exercise a day isn’t enough to reveal your abs, it’s about the right amount of time to dedicate to targeted core training. A 5 minute core routine prior to weight training has a side benefit, too. By working more muscles you’ll increase your total calorie burn.


 Abs are a whole body affair

Don’t neglect a single part of your body, least of all your legs. Your lower half houses more muscle mass, so working your legs burns more energy. “If you’re busy then train your entire body every other day,” says Rasmussen. “That allows you to elevate your metabolism maximally all week long, even though you’re working out for only three days a week.”


 Keep your body moving

To pack as much physical work as possible into whatever time you have, you’ll need to implement strategies that save time without sacrificing results, such as supersets and circuits.


BY Kapa187


  1. please we need this health issues every day it can help us,( than politics) we can teach our children over health matters no politics ………………good guys keep it up :x:x:x:x:x:x:x:x:x:x

  2. I hope GBM reads this.  Why does he prefer to carry his wealth around his belly?  Why are rich Zambians so much into food?!  Look at Bill Gates or Patrice Motsepe or even President Obama – they don’t reach out for a T-bone steak every time they have a free minute.

  3. @DILDO

    F….ing is actually good exercise..  You burn a lot of calories, and there is a massive release at the end of it all.  You drift off to sleep with a smile on your face.  Just don’t come quickly!!

  4. Keeping fit is not appreciated much in Zambia; infact the opposite is the case; Zambians want pot bellies to indicate that they are living/eating well and collapsed shoulders, making thier structures completely deformed like a pig. Get your bodies nicely shape, healthy and attractive. It just feels fantastic to see heads rolling to admire you when you have a body of a man….. so lets get gymning guys

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