5 universal rules for perfect abs

Hundreds of sit-ups, 7 days a week, a lot of effort to get good abs, and yet never get to show off. What's up?

Hundreds of crunches, seven days a week, a lot of effort to get abs of infarction, and yet, despite all this, never get to show off. Have you ever wondered that there's probably something you're not doing well? Everyone can get defined abs look, but as long as they do things right. In view we have several examples of famous people who have gone from having bodies like anyone, rather mediocre, to show it off on magazine covers and in a few months.

In life, usually it tends to be a correlation between success and time spent or effort spent an end. Therefore, if you do not get your way, it is because they face the challenge correctly, and despite the efforts made, do not follow the correct guidelines.

Not enough just to do repetitions of crunches to infinity

If you want to get defined abs and look not only need to make an effort, too, you must train smart, not enough to make repetitions of crunches to infinity. If we compare the exercise to do to obtain good abs work of a sculptor, said that lifting weights is the hammer that is giving shape to the muscle while performing exercises that isolate the abs, are the chisel that carves and defined.

Well, we give 5 universal rules for once and for all, you can show off your abs you've always wanted.

1. Burn the Fat

It seems patently obvious, but that do crunches, to make them look. If you do not get it is because you have muscle over fat hides. Whether you are able to do hundreds of repetitions of the exercise harder, if not eliminate fat, they will not appear. If you want to show, your body fat percentage should be below 10% if you are a man.

To do this you must incorporate into your routine high intensity cardiovascular exercises and, of course, reduce calorie intake as fat and carbohydrates in your diet.

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2. Establishes a relentless struggle

The fat that accumulates in the abdominal are the first to arrive and the last to leave, so must maintain a permanent struggle, without quarter. No miracles burn fat, the only way to eliminate the abdomen is burning slowly with exercises of high intensity cardio, diet and strength training.

If you want to improve your abs, you must also work the other muscle groups

Keep the long-term goal, be persistent with proper diet, make high strength training, and be able to maintain low body fat forever. Probably, if you really want those abs, you need to apply a change of lifestyle and a ton of discipline.

3. Only three times a week

If any muscle work seven days a week, it will saturate. Just as no daily train any other muscle group, you must also rest and recover your abdominal exercise. It's the only way they can grow. A good exercise them frequency can be 3 or 4 times a week. If you let them rest, plus allow them to recover, you will be able to train in a more intense and therefore the result will be better.

But do not forget that if you want to improve your abs, you must also work the other muscle groups. You need to increase your muscle mass to your body to consume more fat and thus costing you less define the 'six pack'

4. Sit-ups, better variety

Yes, the 'crunch' is the basic exercise that makes everyone when you want to train your abs. Well, just tell you that is not the only, nor the most effective.

The abdominal muscle group involves other muscles that you exercise if you want to get definition. If you only do the typical 'crunches' (lying face up raising the torso) your lower abdominals, transverse and oblique just work and the result will be poor.

The key is to incorporate into your routine more of different exercises

The transverse are like a belt around your waist, you should perform exercises like the 'plank' (lying face down resting on the toes and forearms, keeping the body as a table, squeezing your abs throughout the duration exercise) and if you can introduce twists and forth.

Obliques, however, are like two bands that fall diagonally to the pelvis and are responsible for the typical form of V.

The key, therefore, is to vary the exercises to incorporate into your routine more of different exercises, such as crunches, bicycle, leg lifts or lateral raises.

5. Increase the difficulty

If you do not, your abs will not go from a state of incipient development, you will not get anything unless you increase the difficulty. Your abdominals are accustomed to the level of effort you imposed and not developed. You must, therefore, or increase the level of effort in the same exercise or exercise change, so that the muscle does not get used. We must stimulate the muscle with more variety of exercises and increasing intensity.

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