SinhalaLK Magazine: Fitness

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<span id="goog_403873176"></span><span id="goog_403873177"></span>After 3 months of silence, I started the blog again. I temporary stopped writing because of my educational things. So after a long time, my first post is about my hobby. Or, It's about my and some of your life style. Working out. Or you can call it weight lifting or going to gym. Most of us like to have a rock hard body with abs. So here are 6 tips that will make your six pack!<br />
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<span style="background-color: white; color: #333333; font-family: 'Open Sans', sans-serif; font-size: 1.08333em; line-height: 20px;">#1: Exaine Your Diet and Digestion</span><br />
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“If you have <span class="IL_AD" id="IL_AD2" style="background-attachment: scroll !important; background-clip: initial !important; background-color: transparent !important; background-image: none !important; background-origin: initial !important; background-position: 0% 50%; border-bottom-color: rgb(237, 154, 0) !important; border-bottom-style: dotted !important; border-bottom-width: 1px !important; cursor: pointer !important; display: inline !important; float: none !important; padding-bottom: 1px !important; padding-left: 0px !important; padding-right: 0px !important; padding-top: 0px !important; position: static;">abdominal fat</span> you can have great abdominal strength and great posture, but you won’t have a flat abdominal or a six-pack.. No matter how many <span class="IL_AD" id="IL_AD3" style="background-attachment: scroll !important; background-clip: initial !important; background-color: transparent !important; background-image: none !important; background-origin: initial !important; background-position: 0% 50%; border-bottom-color: rgb(237, 154, 0) !important; border-bottom-style: dotted !important; border-bottom-width: 1px !important; cursor: pointer !important; display: inline !important; float: none !important; padding-bottom: 1px !important; padding-left: 0px !important; padding-right: 0px !important; padding-top: 0px !important; position: static;">ab exercises</span> you do, you’re still going to have an extra layer covering the abdominals. You need to burn off more calories than you take in <span class="IL_AD" id="IL_AD1" style="background-attachment: scroll !important; background-clip: initial !important; background-color: transparent !important; background-image: none !important; background-origin: initial !important; background-position: 0% 50%; border-bottom-color: rgb(237, 154, 0) !important; border-bottom-style: dotted !important; border-bottom-width: 1px !important; cursor: pointer !important; display: inline !important; float: none !important; padding-bottom: 1px !important; padding-left: 0px !important; padding-right: 0px !important; padding-top: 0px !important; position: static;">to reduce body fat</span>. For example fFast carbs spike insulin, which halts fat-burning and boosts fat storage, particularly on top of your abs. Carbs to avoid are white bread, white potatoes, regular sodas, sports drinks, table sugar, etc. Instead, choose whole-wheat, rye or sourdough breads, oatmeal, sweet potatoes, fruits, vegetables, quinoa, legumes and brown rice.</div>
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#2: Don’t Do Abs First</div>
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Some trainers may recommend you to do that, but we disagree.. If you start with abs training first and then going for example into a squat workout, you will be able to do fewer reps of squats than when you train abs after the squat workout. This is because <span class="IL_AD" id="IL_AD5" style="background-attachment: scroll !important; background-clip: initial !important; background-color: transparent !important; background-image: none !important; background-origin: initial !important; background-position: 0% 50%; background-repeat: repeat repeat !important; border-bottom-color: rgb(237, 154, 0) !important; border-bottom-style: dotted !important; border-bottom-width: 1px !important; cursor: pointer !important; display: inline !important; float: none !important; padding-bottom: 1px !important; padding-left: 0px !important; padding-right: 0px !important; padding-top: 0px !important; position: static;">the abs</span>, <span class="IL_AD" id="IL_AD12" style="background-attachment: scroll !important; background-clip: initial !important; background-color: transparent !important; background-image: none !important; background-origin: initial !important; background-position: 0% 50%; background-repeat: repeat repeat !important; border-bottom-color: rgb(237, 154, 0) !important; border-bottom-style: dotted !important; border-bottom-width: 1px !important; cursor: pointer !important; display: inline !important; float: none !important; padding-bottom: 1px !important; padding-left: 0px !important; padding-right: 0px !important; padding-top: 0px !important; position: static;">obliques</span> and transverse abdominis work together to stabilize the core, which allows you to produce greater force. Training abs first fatigues them, which lessens your core stability and weakens your base, as well as your ability to generate force. Tired abs can’t give you the lower back stability you need for your further workout, so the possibility to get injured will raise.</div>
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#3: Don’t Forget About Your Breathing</div>
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When you perform an <span class="IL_AD" id="IL_AD6" style="background-attachment: scroll !important; background-clip: initial !important; background-color: transparent !important; background-image: none !important; background-origin: initial !important; background-position: 0% 50%; background-repeat: repeat repeat !important; border-bottom-color: rgb(237, 154, 0) !important; border-bottom-style: dotted !important; border-bottom-width: 1px !important; cursor: pointer !important; display: inline !important; float: none !important; padding-bottom: 1px !important; padding-left: 0px !important; padding-right: 0px !important; padding-top: 0px !important; position: static;">ab exercise</span> exhale when you reach the finish or top position. This is important because it helps you better contract your abs and to stabilize your lower back.</div>
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#4: High intensity:</div>
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People have this misconception that the best way is to get on the floor and do a thousand crunches. It can work if you are a <span class="IL_AD" id="IL_AD11" style="background-attachment: scroll !important; background-clip: initial !important; background-color: transparent !important; background-image: none !important; background-origin: initial !important; background-position: 0% 50%; background-repeat: repeat repeat !important; border-bottom-color: rgb(237, 154, 0) !important; border-bottom-style: dotted !important; border-bottom-width: 1px !important; cursor: pointer !important; display: inline !important; float: none !important; padding-bottom: 1px !important; padding-left: 0px !important; padding-right: 0px !important; padding-top: 0px !important; position: static;">beginner</span> and 20 repetitions is the maximum you can do, but once you started<span class="IL_AD" id="IL_AD4" style="background-attachment: scroll !important; background-clip: initial !important; background-color: transparent !important; background-image: none !important; background-origin: initial !important; background-position: 0% 50%; background-repeat: repeat repeat !important; border-bottom-color: rgb(237, 154, 0) !important; border-bottom-style: dotted !important; border-bottom-width: 1px !important; cursor: pointer !important; display: inline !important; float: none !important; padding-bottom: 1px !important; padding-left: 0px !important; padding-right: 0px !important; padding-top: 0px !important; position: static;">working</span> out for more then 20-25 repetitions, you abs will stop <span class="IL_AD" id="IL_AD7" style="background-attachment: scroll !important; background-clip: initial !important; background-color: transparent !important; background-image: none !important; background-origin: initial !important; background-position: 0% 50%; background-repeat: repeat repeat !important; border-bottom-color: rgb(237, 154, 0) !important; border-bottom-style: dotted !important; border-bottom-width: 1px !important; cursor: pointer !important; display: inline !important; float: none !important; padding-bottom: 1px !important; padding-left: 0px !important; padding-right: 0px !important; padding-top: 0px !important; position: static;">getting stronger</span> or bigger. You need to train your abdominal muscles like all the other <span class="IL_AD" id="IL_AD10" style="background-attachment: scroll !important; background-clip: initial !important; background-color: transparent !important; background-image: none !important; background-origin: initial !important; background-position: 0% 50%; background-repeat: repeat repeat !important; border-bottom-color: rgb(237, 154, 0) !important; border-bottom-style: dotted !important; border-bottom-width: 1px !important; cursor: pointer !important; display: inline !important; float: none !important; padding-bottom: 1px !important; padding-left: 0px !important; padding-right: 0px !important; padding-top: 0px !important; position: static;">muscle groups</span> on your workout with max 15-20 reps limitation for each set, it means you need to do powerful exercises or using additional weights. Abs can regenerate very fast, so you should train them around 2-4 times per week.</div>
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#5: Don’t Always Train Abs at the Same Speed</div>
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Changing up your rep speed from slow and controlled to fast and explosive will allow you to utilize more fast-twitch muscle fibers to build more power, strength and size.</div>
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#6: Don’t Neglect Isometrics</div>
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More formally known as the Weider Iso-Tension Principle, this means flexing a bodypart, such as the abs, and holding that position (much like bodybuilders do when posing). To do this, tense each muscle for 6–10 seconds, then relax for 6–10 seconds. Repeat for 10–20 sets. This is a great way to hit your abs while sitting in your car, on your couch or <span class="IL_AD" id="IL_AD8" style="background-attachment: scroll !important; background-clip: initial !important; background-color: transparent !important; background-image: none !important; background-origin: initial !important; background-position: 0% 50%; border-bottom-color: rgb(237, 154, 0) !important; border-bottom-style: dotted !important; border-bottom-width: 1px !important; cursor: pointer !important; display: inline !important; float: none !important; padding-bottom: 1px !important; padding-left: 0px !important; padding-right: 0px !important; padding-top: 0px !important; position: static;">at your desk</span>.</div>

6 Tips for Beast Abs!

After 3 months of silence, I started the blog again. I temporary stopped writing because of my educational things. So after a long time,...