How To Get Six Pack Abs – Why You’ve Been Lied To
These days it seems like everyone I talk to has been lied to about how to get six pack abs. I am here to give you the raw, honest facts.
Before we get into it, the first thing you must realize is that you will never see your abs if you have a layer of fat covering them. So if you want to know how to get six pack abs, you must first know that burning fat should be your primary goal.
In order to get six pack abs, follow these general nutritional and training guidelines:
Nutrition:
Make the right food choices.
You will never see your six pack if you eat junk food. Instead, you must eat foods that help burn fat and build lean muscle. Eat a lean protein, a source of healthy carbs, and a healthy fat with every meal.
Examples of good proteins for fat loss and muscle growth include fat-free dairy products, fish such as tuna and talapia, skinless chicken breast, and whey protein powder.
Healthy carbs include oatmeal, brown rice, vegetables, fruits, and many others.
Good sources of healthy fats include nuts, olive oil, flax seed oil, natural peanut butter, and the fats found in lean proteins and healthy carbs.
The healthy fats which contain saturated fat should be consumed in moderation. For example, a tablespoon of olive oil or flax seed oil is enough for a day.
I always make sure that I stress proper food choices when teaching people how to get six pack abs. It is VITAL to your success!
Eat these foods every 2-3 hours
Eating every 2-3 hours helps to keep the metabolism raised. This promotes fat loss. Frequent eating also prevents muscle loss. Muscle tissue is metabolically active, meaning that the more you have, the more fat you will burn. So you want to prevent muscle loss at all costs!
Drink LOTS of water!
Drinking water is also very important to keep your metabolism elevated. Even when you are not thirsty, your body may still need water. Make it a habit to drink 16-32 ounces of water with every meal. This may seem like a lot, but it is very important!
These nutritional guidelines are a critical part of how to get six pack abs, but they are not the only element. Weight training and cardio are also very important.
Training:
Work your abs 2 times per week.
Smaller muscle groups such as abs and calves can be worked 2 times a week. Anything more will most likely be counterproductive to building your six pack abs.
Decline situps and traditional ab crunches work very well in a routine. By holding a weight against your chest during these exercises, you can increase resistance and further develop your abs.
Start doing squats and deadlifts.
If you are not already doing squats and deadlifts, you are missing out on some great abdominal benefits! When people ask me how to get six pack abs, this is the one thing I always emphasize about ab training.
Some bodybuilders do not even do any direct ab work because squats and deadlifts give your core an exceptional workout.
As you perform these exercises, the abs are squeezed to assist in the movement. Because heavy weight can be used with these exercises, the abs are hit hard.
Doing these exercises also raises growth hormone levels in the body, allowing you to gain more muscle. And because the abdominals are muscles, they will grow better along with every other muscle in your body. This is why you’ll hear people saying things such as, “doing squats helped my biceps grow!”
Do NOT attempt to do squats or deadlifts until you have learned proper forum. Start off with very light weight, get the movement down, and slowly add weight each session.
Do cardiovascular exercise consistently.
Cardiovascular exercises such as running, biking, etc. burn calories during the session and also throughout the day. Performing them regularly helps to boost and maintain your metabolism and burn fat.
And as we know, our primary goal for six pack abs is fat loss!
Start off by doing cardio 3 times per week on your weight training “off” days.
A lot of people don’t know how to get six pack abs because they simply give up when they’re stuck at a plateau. If this is the case, increase duration, frequency of sessions, or intensity of exercises if you are stuck. Increasing cardio is one of the best methods for reaching the next level of fat loss.
Now that you know how to get six pack abs through proper nutrition and training, it is time that you put these ideas into effect CONSISTENTLY and with 100% effort. Remember: focus on FAT LOSS before you expect to see your six pack!
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