Biggest Loser Asia :
Here are some tips that can help you build a 6 pack, and maintain it as well:
Eating Properly:
If you want to lose that gut and tone those muscles, you will have to give up the 6 pack of beer if you want to develop a 6 pack of toned abs. you should also increase your protein intake. Increase your intake of chicken, lean meats, eggs, fish, protein drinks and bars and drink more milk. Eat lots of fresh vegetables and whole grain cereals. Avoid eating junk foods and increase your intake of water and if you have cravings for sweet, eat some fresh fruit.
Cardio training:
Before you can build your abdominal muscles, you will have to lose the belly fat from your abs. start a cardio work out like running, cycling, aerobics etc for at least 30 minutes three times a week before you start doing your abdominal exercises.
Abs training 3 times a week:
Try to train your abs 2-3 times a week and avoid doing these exercises every day as your muscles need time to recuperate. Here are a few abdominal exercises you can do:
Resistance exercises: try to do at least 50 plus crunches at a time. You can do inclined bench sit ups, leg raises and cable crunches etc. try to do 15 reps in each set.
Train all the areas of your waist: crunches won’t be enough for you to build a 6 pack. You will also need to work your obliques, upper abs, lower back and lower abs. you can do this by doing hyper extensions for the lower back, side bends for the sides, and modified crunches for upper and lower abs.
Suck in your gut:
If you keep your stomach pulled in, you can tone your transverse abdominus muscles. Simply suck your gut in and hold it in for 15-30 seconds, and keep doing this throughout the day.
