What The Healthy Weight For 6 Male 15 Years Old What is the Best Way to Develop Six-Pack Abs?

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What is the Best Way to Develop Six-Pack Abs?

Ready to find out what steps you need to take to help you develop a tight six-pack? Read on and discover how you can do it in just 15 minutes a day.

The abdominal muscles are usually the focus of most exercise programs. This applies to both men and women. There’s something about a well-sculpted belly that shouts fit and trim.

As you know, it’s easy to accumulate belly fat around your belly and waist, but getting rid of it is an even bigger challenge. However, you should not be discouraged… this challenge can be overcome once you have the proper knowledge and motivation.

So how do you get rid of the notorious spare tire and replace it with a firm and trim belly?

First, let’s learn about belly fat and abdominal muscle groups.

It is estimated that 95% of all dieters lose weight from their midsection first, before losing any other area. The reason is that belly fat is made up of what is known as “visceral fat.”

This type of fat is located deep in the waistline and hip area. Visceral fat is more metabolically active than subcutaneous fat, which lies under the skin.

So it stands to reason that the first step to achieving six pack abs is to follow a good weight loss or fat loss plan. The plan will also include making adjustments to your diet.

A recent study published in the American Journal of Clinical Nutrition showed that a diet rich in whole grains can reduce excess fat around the waistline of obese subjects. Additionally, the USDA’s 2005 Dietary Guidelines recommend that half of the grains you eat come from whole grains.

Reduce your intake of refined foods. A reduction in refined carbohydrates will help alter the body’s glucose and insulin responses and make it easier to start shedding stored fat. Refined carbohydrates are foods that have been machined to remove the bran and germ from whole grains (i.e. white rice and foods made with white flour). As a result, important nutrients such as B vitamins, fiber, and iron are removed from these food types.

Your next step is to start a comprehensive exercise program. Sit-ups alone won’t necessarily lose belly fat. Here are some quick and easy exercises to get you started.

Leg Raise: Lie flat on your back with your arms at your sides and lift your legs about 4 to 6 inches off the floor. Lift them up as long as you can stand and do at least 10 repetitions.

Reverse sit-ups: Lie on your back with your arms at your sides. Hold your head, chest, and legs up for about 7 to 10 seconds, then repeat at least 10 times.

Standard sit-ups: Lie on your back with your arms at your sides. Lift your upper body so that your back is about 6 inches off the ground. Repeat at least 10 times.

You should do these exercises for at least 15 minutes three to five days a week. Adjust the frequency and session length to suit you.

You may also want to add some additional exercise routines to those listed above. Like push-ups, light weight lifting, etc. Brisk walking and jogging have also proven beneficial.

Stick faithfully to your diet and exercise plan, and you’ll reveal your hidden six-pack in no time as you begin to lose belly and hip fat.

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