4 Steps To A 6 Pack

By: Andrew de Bruyn


Two of the main reasons people experience of back pain are obesity and weak abs or abdominal muscles. In this article, we look at 4 ways to develop stronger abdominal muscles and reduce body fat and -so you might just get your six-pack!
1. Build Muscle By Dead lifting. Even when your body is at rest, it burns energy. The rate at which it burns energy is called your resting metabolism. Your resting metabolism is higher the more muscle you have. This means that you will burn more energy during the day and lose more fat, even when you're not exercising. You need to concentrate on the bigger muscles such as the triceps in your arms, the hamstrings and quadriceps in your legs and the trapezius and lats in the back. To build more muscle, you need to use resistance-weights. If you choose to exercise at home then dumbbells are a good choice as take up very little space. Another option is to join a gym and use barbells. The exercise that uses nearly all of the body's muscles is the dead lift. Start with light weights and always be sure to use good posture-never bend your back.
2.Maintain a caloric deficit. In simple language, eat slightly less than you need to. Look at the daily energy (calorie) needs of moderately active people: A 30 year old woman, weighing 70kg/154 pounds needs 2300 calories and only 2200 calories per day by the time shes 40. A 30 year old man, weighing 70kg/154 pounds needs 2600 calories per day and 2500 c per day when hes 40. Work out roughly how much energy your meals contain-there are many calorie calculators on the Internet. Eat 250-500 calories per day less than you need to lose fat safely and gradually.
3. Do cardiovascular exercise-use intervals If you haven't exercised for a while, start with light walking. Swimming is a great low impact exercise. As you fitness improves, you need to use interval training. Simply, this means exercising at a fast pace for a few minutes, then slowing down for a few minutes, then fast again and so on. So, using a 20 minute session on a treadmill as an example: 5 minutes walking and jogging, 3 minutes running fast, 3 minutes medium pace, 3 minutes fast pace, 3 minutes medium, 3 slow cool down.
4. Strengthen the abs. There are many exercises for abdominals. At first, choose ones with smaller range of motion like the crunch. Exercises with larger range of motion, like the sit up can put strain on the lower back. Lie on your back, with your feet on the ground, knees pointing to the ceiling. Keep your hands by your ears or folded across your chest. Lift your shoulders off the ground as you curl your torso and feel your abs crunch. [I:7:J]

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Build your Back,Beat the Pain is a step by step plan to strengthen your back and abdominal muscles and beat back pain.

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