Let's face it guys, who out of us men don't wish they had a six-pack going on? Especially when the summer months are upon us!
There's nothing more embarrassing than seeing the guy with his top off while you sheepishly are forced to keep your t-shirt firmly placed or unleash a flabby belly to the female demographic. Well, this article will help you change all of that for good. And before you run and hide behind the sofa, don't worry, the strategy laid out below doesn't involve going overboard down at the local gym!
Diet
As with any muscle-building guide, we will start with the staple diet tips!
A healthy diet in terms of actual food-intake is always going to be the primary objective in obtaining lean muscle mass, and so this means that you will need to cut out the snacks and other processed foods, instead trimming up through the consistent consumption of plenty of vegetables, oily fish and lean meats, yes this can be rather boring at times, however, what most men find is that after a month on a strict diet, they enjoy the superior physical results so much so that the boredom factor quickly becomes a thing of the past, especially when compliments from the ladies start rolling in, the more the draining board abs begin to show through that ever-decreasing layer of puppy fat.
Exercise
The next stage of the process to gaining a six-pack is exercise and yes don't worry we've not forgotten what we promised above i.e. to go easy on the exercise side of things - we have therefore carefully selected only the most crucial exercises for specifically achieving lean abs:
Assume a press-up position, but with your elbows bent and your weight resting on your forearms. Your body needs to be forming a straight line. Now brace your abs as if someone were about to punch you in the gut. Hold for 30 seconds. Rest for 30 seconds and repeat. You should start off doing a set of 20 of these each and every day. And if you find you have time to do more later on then go ahead as the more of these the merrier.
Again in the press-up position with your hands on a bench, brace your abs and slowly lift your left knee toward your chest. Pause for 2 seconds and then raise your right knee. Alternate for 30 seconds, rest for 30 seconds and repeat.
Finally, lay on your left side and prop your upper body up on your left forearm, then raise your hips until your body forms a straight line from ankles to shoulders. Now brace your abs and hold for 30 seconds. Rollover onto your right side and repeat. Rest 30 seconds, and do 1 more set.
That's all you essentially need to do as regards the required exercises, so not too bad, right? And the bonus is that all these exercises can be performed at home without the necessity (and expense) of joining and commuting back and forth to a gym!
Dietary Supplementation
The 9-5 lifestyle for most, is enough to have them confined to the sofa soon after the working day is over and so gym time can become a royal pain the proverbial butt, and this is exactly why a purpose-built dietary supplement can be an absolute gem when striving for that perfect six-pack glory.
There is one particular natural supplement (or in this case plant extract) on the bodybuilding market at present that has proven to be top-dog when it comes to aiding the production of lean muscle, and it goes by the name of 'icariin'. Icariin is a flavonoid compound found within the 'Epimedium plant family' (or as more commonly referred to as 'Horny Goat Weed extract') and has a long-standing reputation for being a natural booster of athletic performance.
Icariin has gained this reputation by its ability to feed the body with Nitric Oxide, increase healthy blood delivery and maintain efficient utilization of free-form testosterone hormones within the male body. These 3 beneficial actions of icariin are all extremely beneficial for us men who wish to gain lean muscle quickly and reduce muscle fatigue between each set of exercises.
Horny Goat Weed extract comes in different icariin purities, however, therefore to get the maximum effect from this particular health supplement, you want to get a Horny Goat Weed extract that contains a high percentage of standardized icariin flavonoids. The maximum strength (and definitely the most effective) Horny Goat Weed extracts are the ones that contain 60% icariin. To put this purity into perspective, the common icariin strength of Horny Goat Weed usually available in most stores is 10% icariin, therefore in comparison; a 60% icariin Horny Goat Weed supplement is extremely powerful and thus of course extremely effective too.
Using 60% icariin as a supplementation to your diet will make the exercise regime above far less rugged and taxing on your lifestyle, avoiding the days where you feel like you 'just can't be bothered', hence if you have a busy lifestyle as many of us do, this particular supplement is an absolute no-brainer for building up lean muscle and getting your perfect six-pack quickly.
To find out more about the muscle-related benefits of 60% icariin Horny Goat Weed extract, please visit the following link:
So there you have it, the very simple and very effective guide to getting six-pack abs fast! If you follow the above-suggested steps and stay disciplined with it, then after a couple of months you will be thanking us for your new irresistible six-pack abs!