4 Steps to a 6 Pack
Two of the main reasons people experience of back pain are obesity and weak abs or abdominal muscles. In this article, we look at 4 ways to develop stronger abdominal muscles and reduce body fat and -so you might just get your six-pack!
1.Dead lift to Build Muscle. Your resting metabolism (the rate at which your body burns energy when you are at rest) is higher if you have more muscle. So you will burn more energy throughout the day and lose more fat. Work on building the bigger muscles like the triceps in your arms, the hamstrings and quadriceps in your legs and the trapezius and latisimus dorsi in the back. In order to build muscle, you have to use resistance-weights. If you choose to exercise at home then use dumbbells-they take up very little cupboard space. Another option is to join a gym and use barbells. The exercise that uses more muscles than any other is the dead lift. Start with light weights and always be sure to use good posture-never bend your back.
2.Caloric deficit In plain English, slightly under eat. Here are the daily energy needs of people that are moderately active: A 30 year old woman, weighing 70kg/154 pounds needs 2300 calories, while a man of the same age and weight needs 2600 calories. By the time theyre 40, the woman only needs 2200 calories per day and the man 2500. Find a calory calculator on the Internet and work out how much energy your meals contain. To lose weight gradually and safely, eat 250-500 calories per day less than you need to.
3. Cardiovascular Exercise With Intervals. Swimming is a great exercise which doesn’t hurt the joints. Another choice is walking, especially if you’re unfit. As your fitness level improves, you need to use interval training. In plain language, this means alternating between exercising at a fast pace and a slower pace. So, using a 20 minute swimming session as an example: 5 minutes warm up, 2 minutes fast swimming, 3 minutes medium pace, 5 minutes fast, 3 minutes medium and then 2 minutes cool down.
4. Strengthen Your Abdominals. There are many exercises you can do to strengthen the abdominal muscles. If you have any lower back pain, however, choose exercises with a smaller range of motion like the crunch. Avoid exercises with a larger range of motion, like the sit up-they strain your lower back. Here’s how to do the crunch: lie on your back, and place your feet on the ground with the knees pointing to the ceiling. Put your hands behind your head or fold them on your chest. Lift your shoulders off the ground as you curl your torso forward. Feel your abs crunch.
Build your Back,Beat the Pain is a step by step plan to strengthen your back and abdominal muscles and beat back pain.