To get a four pack in a week, individuals need to lower their body fat to an average of 10 to 15 percent within the period. Achieving this goal will depend on a range of factors such as a person's starting body weight, activity level and diet.
Doctors recommend that people avoid adopting drastic weight loss measures. A maximum of 2 pounds a week is considered ideal. Individuals can achieve this goal by burning 500 to 1000 more calories than they consume each day, through a combination of a low calorie diet and regular exercise. High intensity activities such as swimming, run and skipping are good ways of burning calories.
Although abdominal workouts are effective in toning the stomach muscles, doing these alone is not enough to strip away stomach fat and love handles. The only way to remove stomach fat is to lower the body's overall fat percentage. Individuals who are already obese may need to work for several months or years to get their ideal results.
To maintain a healthy weight, the American Heart Association recommends that people spend a minimum of 30 minutes engaged in moderate cardio activity every day. Excess body weight can lead to an increase in blood pressure and cause diabetes. Being overweight also increases a person's risk of developing a stroke or cardiac condition.Learn More
The primary agonist muscles used during a shoulder press are the anterior deltoids and the triceps brachii, while the primary antagonist muscles are the latissimus dorsi and the biceps brachii. Both antagonist and agonist muscles are used for stabilization.Full Answer >
Large biceps are one of the most visible signs of strength. However, in order to get these "trophy muscles," it is not just a matter of working out. You will have to be strict with yourself and eat the right foods order to meet your large bicep goals.Full Answer >
WebMD says that a six-pack cannot be achieved by doing just abdominal exercises such as sit-ups. The key to getting six-pack abs is to remove the fat layer over the abdominal muscles, which requires proper nutrition and cardiovascular exercise to burn calories.Full Answer >
Maintaining a healthy diet is essential when it comes to achieving a six pack. Foods that are low in fat, as well as natural foods, are best. Giving the abdominal muscles time to relax in between workouts helps to heal and restore the muscles. This allows the six pack to form naturally without causing unnecessary strain to the body. A variety of exercises, not just crunches and sit-ups, helps to shape all the muscles in the abdominal area.Full Answer >