6 Steps to form a six pack stomach & bull; hello healthy

Have a stomach six pack is everyone's dream. Apart from signifying fitness, the stomach six pack good in both men and women also makes a person more attractive. To have a stomach six pack , You should focus on burning body fat, not on weight loss. Below are ways to form a stomach six pack good and true, namely:

1. Eat enough protein

Protein can build muscle and burn fat in the body. Of all the macronutrients (protein, carbohydrates, and fats), protein has the highest thermogenic effect, namely the effect that produces heat to reduce fatigue in the body. That's why protein is called the most valuable macronutrient of all.

This is also the reason professional athletes and bodybuilders eat foods that are high in protein. This applies not only to men, but women as well. Basically, all humans have the same DNA and body tissues, so we all need protein to stay alive and burn fat.

2. Eat carbohydrates after exercise

Many people mistakenly believe that carbohydrates are bad macronutrients and can lead to fat. However, natural wheat or starchy carbohydrates like sweet potatoes, brown rice, and oatmeal are actually quite beneficial for your quest to build your stomach six pack , especially if consumed after exercising. When you eat carbohydrates after exercise, they have little chance of turning into body fat.

Try to eat moderate amounts of carbohydrates, along with 1-2 bowls of vegetables at each meal. This will ensure that your body gets the vitamins, minerals, antioxidants and fiber it needs to carry out all body functions and also to keep the body healthy.

3. Eat healthy fats

Make sure you also include healthy fats in your diet, especially polyunsaturated and monounsaturated fats such as raw nuts, peanut butter, fish oil and olive oil. Dietary fat from these sources will keep insulin levels stable, which is important for lowering belly fat and shaping your belly six pack .

However, that doesn't mean you have to eat one bag of nuts. This means you don't need to be afraid to eat healthy fats in your diet. 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 24 hours a day.

The best part is that you can do a stomach shaping six pack no supplements, abs, or hundreds crunch .

4. Stop doing crunch

Mike Wunsch, C.S.C.S, founder of Men's Health, says that classic abdominal muscle movements are like 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 a much greater reduction in total fat and muscle building than will crunch and sit-ups . Lifting weights can build muscle and stamina. This will maintain your muscle mass while burning body fat.

You can also combine weight lifting and other exercises for better results. Do combined exercises in your exercise program such as:

Barbell squat

Dumbbell lunges

Barbell deadlift

Seated barbell military press

Dips-chest version

Close-grip barbell bench press

Pullups

Medium grip barbell bench press

Pushups

5. Stop wasting your time on treadmill

If you only have about 30-40 minutes to exercise, then every second should be put to good use. Study at University of Southern Maine found that a set of lifting weights burned the same number of calories when we ran for 6 minutes per 1.6 km. So, every second you lift weights, you will generate more energy.

Study at the University of North Dakota It has also been suggested that lifting weights through a variety of movements can increase your flexibility than running.

6. Doing enough core exercises

Wunsch says that exercising your core muscles while your muscles are fresh can have the advantage of increasing stamina. If you focus on strengthening your core muscles, you can lift heavier weights in weight lifting, which will result in your body burning more calories and working muscle more.