How To Attain Rock Solid Hard Abs

How Diet and Exercise Can Help You To Attain Solid Rock Hard Abs

Have you ever watched movies that feature men and women with rock hard abs? Have you ever thought to yourself, “Man, I’d love to have their rock hard abs, but I don’t think it’ll ever be possible”? Stop thinking like that… right now! It’s highly possible to get rock hard abs, but you’re going to have to work for. And, yes, seriously and intensely work for them!

Two words to get the rock hard abs you only thought was possible:

  • Diet
  • Workout

You’ll need to correctly work the mid-section of your body out if you want to build up you abdominal muscles. And, at the same time, you need to change your diet to eliminate the subcutaneous fat that hides the abs.


What Are Abdominals?

The ab muscles are just one of several muscle groups that make your “core” up. Your lower back and obliques are significant parts to the midsection too. It’s important to develop every one of these muscles.


What Exercises Are Included In A Core Workout

1 – Sit-Ups

There is some disagreement on whether or not full sit-ups are a necessity. There are some trainers who say the exercise is extremely important. Other trainers, on the other hand, suggest just doing crunches (partial sit-ups) can contract the abs and build them up.

The majority of bodybuilders perform an array of sit-ups:

  • Compound
  • Decline
  • Flat bench
  • Incline

2 – Crunches - Complete three sets of 50 repetitions using the decline board.

3 – Leg Raises – This exercise can also work the lower abs.

4 – Side Bends using Dumbbells – This exercise work the small area of your back and rear and front obliques. Do three sets of 100 reps for both sides. To work the rear obliques, you’ll need to do with three sets, holding the dumbbell behind your leg

5 – Chinning Bar Leg Raises – Hang an arm’s length from the chinning bar and complete three sets of 20.


A Brief Look At A Bodybuilder’s Diet

According to one of the best champion bodybuilders Vince Gironda, 80 percent of a bodybuilding is the diet. There are at least five cycles of this bodybuilding diet that you need to follow.

  • On the first four days, you need to limit your carbohydrate consumption to near zero. You need to eat high-protein foods such as eggs, fish, meat and poultry.
  • On day five – Consume a balanced diet that consists of 40 percent carbs, 25 percent protein and the rest from fats and fibers for your calories.

You can also use supplements to help you attain rock hard abs. For example, you can use kelp and desiccated liver tablets, wheat germ oil, protein powder with raw milk and lipotrophic amino acids (betane, choline and inositol).



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