8 pack abs (abdominals) mean eight unique muscle bellies running vertically on each side of the anterior wall of the human abdomen. In people with low body fat, such bellies are discernible externally and markedly, and are generally called four, six or eight pack according to the number of such conspicuous bellies.
For a normal guy who is in shape, getting 8 pack abs is not difficult. But, for others too, though daunting, it’s not impossible. Getting the abs is a matter of diet, exercises, and your will power. So, eating, training and attuning your mind to the practices to shape the abs sharp with cuts are easy if you do them systematically and strenuously.
10 Steps to get 8 packs workout:
These steps mainly commence with setting goals, journeying through eating protein-rich food and ending with exercises. They aid very much in attaining 8 pack abs, and hence are worth following.
- Set a target:
Your aim is to get a flat, ripped abs. Split it into tiny ones such as losing 1 pound per week, adding a round to the abs circuit and so on, setting timelines for each. You can also proclaim to others your targets so it works as a pressure on you to keep up the targets seriously.
- Avoid food allergies:
Food allergy is a cause of bloated stomach even when you’re free from fat. Soy, dairy and wheat gluten are found to cause this to some. So, avoid taking them.
- Cconsume more protein:
Having more muscle nourishes metabolism, burning off the fat of the pack. You need to take more of protein frequently to keep up muscles well-satiated and in shape. Five whole- food meals each with 30-50gms and one protein shake are ideal for this.
- Eat better but cutting calories:
Don’t starve. Eat better, avoiding calorie-rich items. One secret is protein digestion burns more calories than carbo digestion needs.
- Don’t keep processed junk food at home:
Store only fruits, vegetables and starches, avoiding junk items in refrigerators and racks for psychological reasons.
- Get green:
Eat more green vegetables as they contain all the critical nutrients needed for the body. Juice with vitamins, minerals and anti-oxidants carrying negligible calorie is ideal. For instance, green juice made from cucumber, celery, spinach, parsely and ginger fennel seeds and green apple is best for this.
- Measure more proteins in your diets:
Proteins should be more, carbohydrates less, and fats still less in your daily diet. 3 ounce of proteins such as meat in palm size, carbohydrates like rice or potatoes in cups equalling fist size, and fats like oil and peanut butter in two table spoons equating thumb size- is the general thumb rule in your planning of the various nutrients and quantities. As you develop sharper abs cuts, you can further restrict carbohydrate intake such as rice.
- More with magnesium:
These are needed for body’s bio-chemical reactions- bone, muscle and nerve, energy metabolism, blood sugar and blood pressure regulation. Its additional function includes protection against diabetes and heart ailments, giving you good sleep, muscle and brain-all having a bearing on your abs formation. Magnesium is richly available in ostrim beef, raw honey, coconut, palm sugar, herbal tea, roasted dandelion root, green pods, cashew nut, bran cereal, spinach, and lentil seeds. Also cap these with magnesium supplement or multi-vitamins for better results.
Studies reveal that about 48-60% of Americans don’t take the minimum 400mg of magnesium in food.
- Pro-protein breakfast:
Protein-rich breakfast fosters appetite, dispensing with evening snack. Meat, eggs and nuts play a major role in meals keeping you energetic all day long, not raising blood sugar level.
- Concentrate on abs exercises:
Being postured muscles, abs don’t form as quickly as other muscles do. Less resting and lengthier workouts are essential to realize perceptible results. You’ve to include the following 8 pack abs workouts series also in your weekly schedules for abs improvement.
a.Hanging Leg Raise: While hanging from a pull-up bar, bring your legs horizontally in plane with the bar, slightly lowering them back in a controlled manner.
b.Swiss Ball Crunch: this is moving your torso to your hips taking five seconds.
c.Abs Wheel Rollout
8 Pack abs vs. 6 pack abs:
When you consider 8 pack abs vs. 6 pack abs, 8 pack abs is found to be a rarity while 6 pack abs is the most common. For the 8 belly owners, the last two packs at the bottom of the abdomen are not that clearly big. Attaining them requires enormous efforts. In a few cases, genetics also is found to be responsible for the occurrence of 8 or 6 packs.