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The perfect six-pack. How to get it?

What to do to sculpt your abdominal muscles? We suggest!



You need about 4 min. to read this post

A perfect six-pack is a dream of many men. However, achieving it is not an easy task, especially when training at the gym is not your favourite way of spending time, and your diet leaves a lot to be desired. So how do you go about sculpting your abdomen?

The perfect six-pack: start with a diet!

A slim, sculpted figure is now the ideal that many men aspire to. Just look at the ads for men’s clothes, accessories and other items aimed at men – they feature tall, slim guys with broad shoulders and ideal abdominal muscles.

Achieving such a figure is only possible with a combination of natural physical conditions and hard work at the gym, as well as a proper diet. If you too dream of a perfect six-pack, first of all you need to take a look at your diet. The first step to improving the appearance of your abdominal muscles is to get rid of the fat layer, and this won’t work without introducing healthy eating habits. Here are the golden rules of a proper diet:

  • 5 meals at fixed times,
  • vegetables and fruit should constitute 50% of each meal,
  • exclusion of fast food, stimulants, highly processed products from the diet,
  • proper hydration – at least 2 liters of water a day.

Of course, this is only a fraction of the necessary changes you need to make in your daily life. When implementing a new diet, it is always a good idea to consult a dietician, who will help you establish an individual menu, which will help you prepare balanced meals. You can also take advantage of the increasingly popular boxed diets, which allow you to significantly reduce your intake of fat and other ingredients that negatively affect your figure.

Gordon Cowie/Unsplash

Workout is the key to success!

It’s clear that diet alone can’t create a perfect six-pack. In order to do so, you need to train your abdominal muscles in a way that evenly activates their different parts. Remember that each workout must consist of a warm-up, proper part and stretching.

What’s more, when creating a training plan we should not focus solely on the abdomen, as this will lead to an uneven silhouette, and what’s more, it can cause pain, for example in the back. Exercises should involve as many muscles as possible, with particular emphasis on the abdominal region. The widely held belief that slapping on hundreds of sit-ups every day will give you a perfect tummy has nothing to do with the truth! Training must be balanced and be in correlation with diet.

How to start?

How do I go about training for the perfect six-pack? It depends on your body shape. If you’re a slim person, you’ll start working on sculpting muscle almost immediately

If your belly is hidden under a fold of fat, then you need to get rid of it first, using the so-called cardio training, which guarantees to speed up metabolism and burn fat tissue. At the beginning half an hour three times a week is enough. With time you should gradually extend it. What can we include in such a workout? Intensive swimming, running or cycling, for example, are excellent options.

Abdominal muscle sculpting

Once satisfactory fat burning effects appear, then exercises aimed at sculpting abdominal muscles should be included. Remember that they must involve all the parts located in their area, i.e. straight, oblique and transverse muscles

Exercises for a perfect six-pack are many, but it is enough to choose a few of them, and then perform them in 2 series at the beginning, with time increasing the number to 3-4 series, and in the long run diversifying them. Here are some sample exercises:

  • plank – this is one of the most popular exercises that involves all the abdominal muscles; when performing it, however, remember not to lift the hips too high – they should be placed on an equal level with the back;
  • lift your knees in a sit-up – sit on the floor, legs joined and straight at the knees; then slightly tilt your torso back and bend your joined legs at the knees and lift them above the ground – your body forms a V – then straighten your legs, keeping them above the ground and bend them again. At first, you can slightly support yourself with your arms, but over time, try to keep them folded over your chest;
  • scissors – lying on your back, raise your legs 45 degrees off the ground and swing your legs, alternating between one at the top and the other.

Photo by Gordon Cowie/Unsplash

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Best ways to get sore muscles

Sourdough is a consequence of micro-damage to muscle fibers that can occur as a result of training. But what to do when pain impedes daily functioning? Read in our material!



Workouts are a great way to strengthen your body and maintain proper muscle tone. However, there are times when after a workout, especially an intense one, you feel discomfort, sometimes severe enough that you can’t lift yourself out of bed or climb the stairs. What to do then? How can you help yourself? Learn proven ways to treat post-workout muscle soreness!


Relieve the symptoms of DOMS, or delayed post-workout muscle soreness, with foods rich in antioxidants, first of all watermelon, which contains citrulline. This non-protein amino acid helps reduce soreness and accelerate muscle recovery. Pineapples, ginger rhizome and cherry juice also have strong anti-inflammatory properties.

Curcumin and trance

The curcumin contained in the perennial herb has analgesic and anti-inflammatory effects. It also has strong antioxidant properties. Curcumin promotes faster muscle recovery after strenuous exercise. Analogous effects are shown by Omega-3 fats and cod liver oil.

Milk proteins

In 2017, a study was conducted that proved that milk-based protein nutrients remove pain caused by micro-damage to muscles and connective tissue, including from overly intense training. Protein nutrients in concentrate or isolate form contain 40 to as much as 90% milk proteins. Milk proteins consumed in the form of nutrients not only reduce DOMS symptoms, but also prevent them.

Warm baths and Epsom salt

You can also prevent the feeling of discomfort by providing warmth to your muscles immediately after your workout. You can apply a towel wetted in warm water to your body, use a thermos, or even better: indulge in a warming bath. If you opt for a bathtub, add a little Epsom salt to your bath, which relieves inflammation and pain caused by too much training. Such a bath will not only relieve pain, but also affect your mood.

Impact of cold

It turns out that cold compresses are equally helpful in removing post-workout muscle soreness. Cold compresses eliminate swelling and calm the nervous system. Use bags of ice or frozen products. However, avoid direct contact of ice with the skin. If your body is up to it, soak in a tub of cold water.


Self-massage is also good for soreness, reducing muscle pain and improving flexibility. All you need to do is put a roller under the sore area and perform longitudinal rolling. Or you can always use the services of a massage therapist to loosen up sore areas and get them working again. You will achieve the greatest effectiveness if you undergo a massage no later than two days after training.

Repeat workouts

Muscle soreness should not be a reason not to continue exercising. DOMS is a normal bodily response to stress that your body needs to adapt to. If you don’t abandon exercise and keep up the intensity, you can be sure that once the pains subside, they won’t return. However, if they are so severe that you can’t exercise as before, slow down a bit, reduce the load, or for 2-3 days do exercises aimed at developing other muscle parts.


After a workout, the body needs relaxation and relaxation exercises to even out breathing and calm the heart rate. Calm exercise after a workout will give your muscles an uninterrupted blood supply to remove lactic acid and prevent sourness. Instead of exercising, you can go for a walk or jog on a treadmill for 10 minutes at a brisk pace.

main photo: Winegeart

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Reasons to Choose Men’s Running Shoes

The benefits of men’s running shoes are often overlooked, but there are several reasons why men should choose these athletic shoes in particular over women’s running shoes or other types of sneakers. Here are four reasons why men should choose to wear men’s running shoes every time they go on a run.



The benefits of men’s running shoes are often overlooked, but there are several reasons why men should choose these athletic shoes in particular over women’s running shoes or other types of sneakers. Here are four reasons why men should choose to wear men’s running shoes every time they go on a run.

They are designed for your foot

Running shoes are designed for your foot and have been designed over time to be able to provide the maximum amount of cushioning and support. Some running shoes even have extra features, such as gel inserts in the heel, that will help your feet feel better after a long run. It’s important to choose a shoe that is right for you and based on what you plan on doing in it- a running shoe is not going to be comfortable if you plan on wearing it around casually. If you need help choosing one, take into consideration the following: 

What kind of runner are you? 

How much do you weigh? 

What surface type do you run on?

They have extra support

Running shoes for men are different from women because they have extra support in the area that is more prone to injury. This area is often called the heel counter, which sits at the back of the shoe, and has a T-shaped piece of foam or plastic that helps maintain a normal gait. The heel counter provides stability and helps absorb shock, so it can help prevent injuries such as iliotibial band syndrome (ITBS), Achilles tendonitis, and plantar fasciitis. If you’re male and suffer from any of these conditions, get fitted for running shoes specifically designed for men.

They are comfortable

Finding the right running shoes is important. There are a lot of choices out there, but finding the right ones for you can be hard. If you’re a man and looking for running shoes, here are some things to consider: 

– You’ll want something that won’t give your feet any trouble 

– A shoe with good support will help prevent injury 

– A shoe with a good grip will keep your feet from slipping on the ground 

When it comes down to it, what kind of shoes you choose come down to personal preference and individual needs. What might work for one person may not work for another because everyone has different wants and needs when it comes time for them to pick out new shoes.

They help you run faster

No matter what your running goals are, the right pair of shoes can help you reach them faster. The benefits of wearing running shoes for men include support for your arch and a snug fit that protects your toes from stubbing. In addition, it is important to wear good quality running shoes because they help reduce the risk of injuries like plantar fasciitis and runners knee. Plus, wearing a well-made shoe will improve your performance as you’ll be able to run faster with each stride.

main photo: Skydsgaard

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The Best Big and Tall Cycling Jerseys for a Comfortable Ride

To enjoy the full benefits of cycling, you’ll need to find cycling clothing that fits your body type, including big and tall cycling jerseys and shorts designed specifically to accommodate larger cyclists. Here’s what you need to know when shopping for extra-large bike jerseys and shorts.



To enjoy the full benefits of cycling, you’ll need to find cycling clothing that fits your body type, including big and tall cycling jerseys and shorts designed specifically to accommodate larger cyclists. Here’s what you need to know when shopping for extra-large bike jerseys and shorts.

Everything you need to know about cycling jerseys

Cycling jerseys are designed to fit snugly, so they don’t flap in the wind while you’re cycling. The jersey’s tight fit is accomplished with stretchy material that conforms to your body, so there’s no baggy fabric flapping around as you ride. There are two main styles of cycling jerseys: short sleeve and long sleeve. A short-sleeve jersey has sleeves that cover the rider’s upper arms, but it leaves the forearms exposed. Long-sleeve jerseys provide more coverage and typically have full-length sleeves that reach all the way down to the wrists or hands.

How to choose the best jersey

When it comes to cycling apparel, there are some important factors that you need to consider before purchasing. The first is the cut of the jersey. Some jerseys are cut longer than others, meaning they extend past your waistline while on the bike. This can be advantageous because it will help with aerodynamics and provide more coverage. However, this style may not be as comfortable to wear when you aren’t riding your bike.

Secondly, think about the type of fabric from which your jersey is made. Fabric can vary anywhere from lightweight mesh to heavier-weight fabrics such as cotton or wool. The type of fabric you choose will largely depend on what climate you live in and what level of activity you do when wearing a jersey.

How to wear your jersey while riding

Take your new jersey out for a test ride so you can ensure the fit is right. The best way to do this is to put on your cycling shorts, tuck in your jersey, then hop on the bike. You want to make sure that it’s not too tight around the chest or stomach area because it will restrict breathing while riding. You also want to make sure you have enough room in the back and arms so that it doesn’t feel constricting. If there are any problems with the fit when you’re wearing it like this, chances are they’ll be an issue when actually riding as well.

Styling your cycling jersey

Comfort is key when you’re cycling in the hot sun, so make sure you wear clothes that will keep you cool. The first layer of clothing should be breathable, like a wicking shirt made with synthetic fabrics to help with sweat absorption. If it’s not too hot outside, try wearing shorts or tights under your jersey. And don’t forget to protect your eyes from the sun’s harmful rays by wearing sunglasses or goggles while cycling!

Washing your cycling jersey

If you are looking for the best big and tall cycling jerseys, then it is important to know how to wash them. The first step is to take the jersey off of your body in order to avoid getting any dirt or sweat on your skin. Next, use a gentle soap-free detergent and machine wash the jersey with cold water. Hang dry the jersey if at all possible. If you need to dry it in the machine, use a dryer sheet to help keep static electricity at bay. It is also advisable to turn the garment inside out before drying it so that it will not lose its colour. Finally, when you put your jersey back on again make sure that it fits snugly around your shoulders as this will prevent irritating chafing.

main photo: Vaccinium

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