Contents:
- Medical Video: Strengthen Your Core in 5 Minutes
- 1. Eat enough protein
- 2. Eat carbohydrates after exercising
- 3. Eat healthy fat
- 4. Stop doing crunch
- 5. Stop spending your time at treadmill
- 6. Do core exercises to taste
Medical Video: Strengthen Your Core in 5 Minutes
Have a stomach six pack is everyone's dream. Besides indicating fitness, stomach six pack well in men or woman also makes someone more attractive. To have a stomach six pack, You must focus on burning body fat, not on weight loss. Below is a way to form the stomach six pack good and right, namely:
1. Eat enough protein
Protein can build muscle and burn fat in the body. Of all macronutrients (protein, kerbohidrat, and fat), protein has the highest thermogenic effect, namely the effect that produces heat to reduce fatigue in the body. That is what causes protein to be called the most valuable macronutrient of all.
This is also the reason for professional athletes and bodybuilders to eat foods that contain lots of protein. This applies not only to men, but also women. Basically, all humans have the same DNA and body tissue, so we all need protein to stay alive while burning fat.
2. Eat carbohydrates after exercising
Many people are mistaken and believe that carbohydrates are bad macronutrients and can cause fat. However, natural wheat or carbohydrate flour such as sweet potatoes, brown rice, and oatmeal actually quite useful for your mission to form the stomach six pack, especially if taken after exercise. When you eat carbohydrates after exercising, carbohydrates only have little chance of turning into body fat.
Try to eat carbohydrates in moderation, with 1-2 bowls of vegetables each time you eat. This will ensure your body gets the vitamins, minerals, antioxidants, and fiber needed to carry out all bodily functions and also keeps the body healthy.
3. Eat healthy fat
Make sure you also include healthy fats in your food, especially polyunsaturated fats and monounsaturated fats such as raw nuts, peanut butter, fish oil, and olive oil. Food fat from these sources will keep insulin levels stable, which is important for lowering belly fat and forming the stomach six pack.
However, that does not mean you have to consume one bag of beans. This means you don't need to be afraid to consume healthy fats in your food. 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 for 24 hours a day.
The best part is that you can form the stomach six pack without supplements, abdominal exercise equipment, or hundreds crunch.
4. Stop doing crunch
Mike Wunsch, C.S.C.S, founder of Men’s Health, said that classical 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 produce far greater reduction in total fat and muscle formation than 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 lifting weights and other exercises for better results. Do joint exercises in your training program such as:
Barbell squats
Dumbbell lunges
Barbell deadlift
Seated barbell military press
Chest version
Close-grip barbell bench press
Pullups
Barbell bench press medium grip
Pushups
5. Stop spending your time at treadmill
If you only have about 30-40 minutes to exercise, every second must be used properly. Studies at the University of Southern Maine found that a set of weight training burns the same amount of calories when we run 6 minutes per 1.6 km. So, every second you lift weights, you will produce more energy.
Studies at the University of North Dakota also state that lifting weights through various movements can increase your flexibility rather than running.
6. Do core exercises to taste
Wunsch said that training the core muscles when your muscles are still fresh can achieve benefits in increasing stamina. If you focus on strengthening the core of the muscle, you can lift heavier weights in weight lifting, so that the body will burn more calories and more muscle will work.
READ ALSO:
- 8 mistakes that are often made in forming a Sixpack Stomach
- Why Do Women Also Need to Lift Weights?
- List of Foods to Help Build Muscles