How to Get a Six Pack (for Girls)

from wikiHow - The How to Manual That You Can Edit

Many people think that curves are what make girls hot, but abs can really do the trick. Plus it makes you look buff!

Steps

1. Go swimming. Try out for the closest swim team in your area. Doing butterfly (dolphin) kicks on your back is probably the best way to work on your six pack and/or get a flatter stomach. Training hours are usually for two hours and most swim teams have practice five days a week at least.
   
2. Do cardio as much as possible. Set aside at least one day a week to run a mile. Playing games like tag and hide and go seek outside can even burn calories. Taking your dog for a run is also a convenient way to run, and make sure you drink plenty of water!
   
3. Try crunches and leg lifts; these can really help you get a six pack. Do flutter leg lifts, box leg lifts, up and down leg lifts, and just holding your feet up for a minute at a time and do each type four times.
   
4. Most importantly, watch what you eat! Eat plenty of protein to build those ab muscles. Avoid sugar altogether and reduce your caloric intake.
   
5. If you swim about 5 km a day your posture will improve and your muscles will bulge.
   
6. 
   

Tips

• Hydration is VERY important! Drink about eight glasses of water everyday and avoid sugary "sports" drinks.
  
• Eat less, workout more
  
• Starvation diets starve the muscle when instead, you should be feeding the muscle.Your body must get energy from somewhere so guess what gets sacrificed? That's right, your precious muscle which is in fact responsible for a maintaining a high metabolism.
  

Warnings

• Swim with a buddy or experienced swimmer if you are new to long-distance swimming and the exhaustion that can occur.
  
• Beware of sunburns while swimming and running; skin cancer is very common, so always wear sunscreen!
  

Things You'll Need

• practice swim suit
  
• swim cap
  
• goggles
  
• sunscreen
  
• buddy
  

Related wikiHows

• How to Get Six Pack Abs
  
• How to Get a Flat Stomach Fast
  
• How to Reduce Stomach Fat
  
• How to Build Muscle
  
• How to Eat to Gain Muscle
  

Article provided by wikiHow, a collaborative writing project to build the world's largest, highest quality how-to manual. Please edit this article and find author credits at the original wikiHow article on How to Get a Six Pack (for Girls). All content on wikiHow can be shared under a Creative Commons license.

Get Bigger Chest Muscles (Pecs)

How to Get Bigger Chest Muscles (Pecs)

from wikiHow - The How to Manual That You Can Edit


This article needs to be converted to wikiHow format as specified by the Writer's Guide. You can help by editing it now and then removing this notice. Notice added on 2007-11-08.
Want bigger pecs? Well here are some simple exercises that will help you get better pecs.

Steps

1. Push ups. This often neglected exercise allows for a great pump, pumping nutrients to the muscles. have your hands about shoulder width apart. When you first start to do push ups they tend to be hard but, when you keep on doing them, they will be easy. Push ups also work your triceps and shoulders (deltoids)
   
2. Bench press. Bench press is the most popular chest building exercise of all times. Remember to lower the bar all the way to your chest. Bench press also works out your triceps and shoulders (deltoids)
   
3. Incline bench press. same as bench press, only it focuses more on your upper pecs.
   
4. Decline Bench Press. Same as bench press, only it focuses more on your lower pecs.Most people dont perform this exercise but it is essential in obtaining a full and rounded chest.
   
5. Flies. this will not dramatically increase your strength, but shapes your pecs in a great way. It also is a great stretch for your pecs
   
6. Pull over. This is another great exercis to extend the rib cage and allow more space for pecs to grow. This exercise should be done from an early age as increase in size of rib cage rarely happens when the age of a person reaches 25.
   

Tips

• After workout have some Whey protein. But if you don't have access to supplements,try a shake consisting of 3-5 eggs with some milk and some fruit added. This will work as your protein shake. Warning. Be aware that drinking raw eggs can cause typhoid which is caused by a bacteria in eggs called salmonella. But this bacteria is only present in 1/10,000 eggs.
  
• Eggs are completely safe to eat if the shells are absent from any cracks or hairline fractures. If they do, do not eat them raw.
  
• Leave at least 48 hours between working the same muscle group
  
• Get a 1 gram of protein per LB. of bodyweight each day.Get your protein from meat,chicken,milk,beans,pulses and eggs as they are cheap and a good source of protein.
  

Warnings

• DO NOT bounce the bar off your chest while performing any exercise. This can result in major injuries.
  
• If attempting a heavy weight have a spotter!
  

Article provided by wikiHow, a collaborative writing project to build the world's largest, highest quality how-to manual. Please edit this article and find author credits at the original wikiHow article on How to Get Bigger Chest Muscles (Pecs). All content on wikiHow can be shared under a Creative Commons license.