1. What's the best way to get a six-pack?
You won't have a defined set of abs by doing 100 sit-ups a day; you'll need to do a combination of things. Body fat reduction should be the primary priority - even if you have the strongest abdominal muscles, you won't be able to see them if your body fat percentage is too high.
Include fat-burning HIIT training and cardio in your workout plan. However, if you want to get lean, food is likely the most significant component. Track your calorie consumption with apps like My Fitness Pal, and if weight loss is your aim, make sure you're in a calorie deficit (burning more calories than you eat).
It's time to focus on the abdominals and improve their muscle mass through your workout once you've reached your body fat goals. Plank variants, bicycle crunches, and cable rotations are all excellent core exercises, as are abs-specific gym sessions.
2. What kind of exercise should I undertake to gain muscle mass?
You should begin weight training if you want to gain muscle. Lifting large weights effectively rips muscle fibres, and the body replaces injured muscle fibres with new strands as the body heals. As a result, the thickness and size of the muscle grows.
For lower reps, use heavier weights and take longer breaks between sets. It's critical to workout your target muscle groups a couple times per week. Also, don't forget to up your calorie intake; if you want your muscles to expand, you must fuel them.
3. What kind of exercise should I perform to lose weight?
Cardio exercises such as swimming or running, on general, burn the most calories per session. Weight training can help you burn more calories throughout the day since muscle consumes more calories at rest than other tissues, including fat, and so your resting metabolism will be faster.
HIIT training burns 25 percent to 30 percent more calories than a steady-state workout session like a run, according to University of Colorado researchers. As a result, the most efficient way to lose weight is to combine cardio, weights, and HIIT-specific training with a diet that leaves you in a calorie deficit.
4. What kind of strength training do I require?
To various people, strength can imply different things. It could mean being able to do one pull-up for some, or breaking a deadlift personal best for others, which is why it's crucial to train for your goals. To improve strength in a certain area, progressively increase the volume (number of times per week and reps) and intensity of your workouts. Set realistic goals for yourself each week so that you have something to strive for.