如何获得6块腹肌

 　　Every man dreads 1 and awaits the albatross of the elusive 2 6-pack abdomen 3. Call it the ills of Pornography or heightened ideals of women,

　　but every man is being subjected to the prospect 4 of having the perfect body and a ripping 6-pack is the right way to stay ahead of the obese 5 curve. Here’s how you can get your own.
　　1. Lose Fat
　　Bulging 6 bellies 7 need to be tucked in before they can be sculpted 8 into form. Here are some ways to lose body fat.
　　a. Cardio Workouts
　　Nothing makes you lose body fat faster than some rigorous cardio-workouts. The elevated heart rate and induced perspiration 9 disintegrates 10 the globules of fat and turns them into usable energy. This results in faster dissipation of cellulite and results in a leaner physique. With so many options to choose from, you can indulge in cycling, running, swimming or even dancing to help shed those kilos.
　　b. Smaller Meals
　　The key element in losing weight is maintaining a high metabolic 11 rate. High metabolism 12 burns fat even after working out. The only way to achieve a high metabolic rate is to have smaller meals at regular intervals 13 during the day. Stuffing yourself like a turkey will only slow down the digestive process and result in unnecessary fat deposition 14.
　　c. Don’t Miss Breakfast
　　Breakfast is the most important meal of the day and hence should not be skipped at any cost. The concept of breakfast is to introduce food to the system after long hours of fasting while you sleep. Having your breakfast within an hour of waking up will keep the metabolic rate high throughout the day.
　　d. Weight Training
　　Sometimes lifting weights is good for providing the resistance to help shed cellulite off some resilient muscles. Weight training is not only for people who wish to beef up their physiques, but is also used in achieving a leaner physique.
　　2. Build Muscle
　　Once the body fat is lost, the muscles need to be toned to maintain the desired 6-pack physique. Here are some exercises to help you get that perfect structured abdomen.
　　a. Crunches 15
　　Crunches are versatile 16 workouts providing the correct tensile flexibility 17 to the abdominal 18 muscles. Lie down on the floor with your knees bent 19 and hands behind your head. Lift your body to touch your head to your knees. This exercise targets the upper and middle abdomen. Doing the same on your sides will help enhance the oblique 20 muscles.
　　b. Leg Lifts
　　Leg lifts are not only a good way for toning your lower abdominal muscles, but also for improving thigh 21 and hamstring strength. Lift both your legs off the ground and move them as close to your prostrated 22 torso as possible.
　　Fit physiques are not only desirable, but also signs of good health. By following the suggested tips, you shall be able to sport your rock-solid abs in style.