It will take dedication, time and patience to get a six pack; but in the end, the effort is well worth it. To get six pack abs you need to do two things: lose fat and build muscle.
强健腹部肌肉并减去赘肉说起来容易做起来难，你需要付出，意志，耐心和时间，最终才能有六块健美的肌肉。
Washboard abs do not come from millions of sit ups; they come from having low levels of body fat.
搓板绝对值并不来自以百万计的起伏，他们从具有低脂肪来。
Right now I'm about 103 kilos but I don't feel that fat around my stomach anymore. My abs are harder and more visual.
现在我已经103公斤了，但是我没有感觉到我肚子上面有什么肥肉。
Once you've got the fat out of the way and have effectively learned how to keep it off, your abs will show through and you'll have that washboard look in no time.
一旦你得到了脂肪的方式进行，并已有效地学会了如何保持它关闭，您将通过ABS树脂和你得说，搓板期待在很短的时间。
You can do ab exercises until the cows come home, but if you've got extra belly fat, your strong abs won't show.
你能够曲到你腹部出隐赘肉再进止锻炼，但如果你曾经有了赘肉，那么你就不可能练就强健的腹部。
You can do ab exercises until the cows come home, but if you've got extra belly fat, your strong abs won't show.
你能够曲到你腹部出隐赘肉再进止锻炼，但如果你曾经有了赘肉，那么你就不可能练就强健的腹部。
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