How do I get abs, Im newbie?

[Jeff]

Ok so this is driving me crazy, Ive read that many people are asking how to build abs and everyone is replying ''you gotta burn that fat layer first''

sure sure.. but what about us who dont got fat there?
I got 19.5 bmi and I suppose now I cant build abs? I gotta ''burn my fat'' first? I can freaking see/feel my bones.

Howeaver Ive been in the gym for about a month now and can I start building my abs without burning any fat now?

Thanks so much for reading, please dont hesitate answer

 

[Zkjfg Z]

A healthy low calorie diet combined with body fat reducing cardio training and exercises like crunches, sit-ups, and leg lifts can build abdominal muscles and make them more visibly defined. i will write you a schedule of your diet on bottom. For you I think that you should eat a little bit more fat then you can start what im about to say...


1) Sit ups: Please note that sit-ups can be a strenuous activity on the lower back. Understanding how to get a six pack and not damage yourself in the process is critical. Do not strain yourself; build up this type of exercise slowly. Twisting during this exercise (left elbow to right knee) is NOT effective and put the lower back under tremendous stress. If you feel even the slightest twinge, then stop.

In order to strengthen your abs, care and technique are necessary. Effective sit-ups need to pull the torso towards the knees from a lying position only using the abdominal group of muscles. If you have your legs straight on the floor then more powerful muscles in the legs will do most of the work.

To counteract this you should bend your knees while sitting up and so make the abdominal muscles feel the burn. If you gather a momentum you will not be working the muscles effectively. Only by slowly raising and lowering will you achieve the best results.


2) Leg lifts: The challenge with this exercise is to keep your legs straight and not to let your feet touch the floor.

Lie of the floor with your hands by your sides. Keeping your legs straight lift them to 90 Degree and back down but to do allow then to touch the ground, repeat back to the 90 degrees position.


3) Jacknife Sit-ups: Discover how to get a six pack the hard way with this intense workout.

Start as you would in the position to do sit-ups with your hands at your sides.

Without bending your knees, simultaneously lift you legs in the air and your head and shoulder so that your whole body makes a V-shape. If you can manage it the try to touch your toes.

Then relax and go back to the starting position.


4) V-ups: This exercise requires good balance and strong core muscles. It can be performed on a bench but can also be carried out on a mat on the floor(but don't let those legs touch the floor).

Bending your knees, simultaneously lift your legs and your torso so they form a V. Then go back to the relax position, during this exercise you arms should remain horizontal.


5) The Static hold: Get into the push-up position but with your forearms touching the ground. Make sure your body is a straight line from your shoulders down to your toes and hold that position for a minimum of 1 minute.

This exercise strengthen your core abdominal muscles. Repeat this exercise more and more as you strengthen the core muscles.

Understanding how to get a six pack through strengthening your core muscles is key to achieving great abs!


DIET DIET DIET DIET DIET DIET DIET DIET DIET DIET DIET DIET DIET DIET DIET
Your body needs protein, and lots of it. It is the building block of muscle, which is why eating a high protein diet with high protein foods is EXTREMELY important for anyone looking to increase muscle, gain weight/get big, or anyone just looking to build or maintain muscle. Without enough protein in the body, muscle mass will not increase. During your weightlifting and strength training workout, your muscles are getting broken down. In order to rebuild and repair your muscles, your body needs protein. It is as simple as that.




chicken
turkey
lean meats and beef
fish (every fish is high in protein, from tuna fish, to salmon, to shrimp)
egg whites
beans
nuts

There are other high protein foods, but these are the basics.