- Exercise & Fitness
How to get 6 pack abs
Why 6 pack abs?
Whether you want 6 pack abs to attract attention, to boost your confidence, or 'just cause', I'll give you a push in the right direction when it comes to reaching your goal. I will supply you with knowledge, but you must possess a few things yourself: will power, determination, and persistance. To reach your goal of 6 pack abs, you can't take a single day off, no 'cheat days' in either workout or diet. Next, you need to understand that 6 pack abs are like a big puzzle; if you lose a piece, your picture wont look perfect. The 'pieces' include: diet, exercise, plenty of water, and a few tips and tricks I'll share with you.
Piece #1: Diet
I'll make this section simple; you must burn more calories than you take in. Sounds easy? Wrong. To do this you must keep a close eye on your caloric intake and be on a strict workout plan, (more on workouts later). Ok, now your asking 'What should I eat?' The answer, you might not like; it depends on YOU. I can't tell a vegetarian to eat chicken, or tell a lactose intollerant to drink a lot of milk. Therefore, you must do a little bit of research there. I wont leave ya hangin' like that though, I will give you a little bit of help in the diet area.
Eggs are a great option for breakfast; low in calories and high in protein. If you want to get even healthier, eat only egg whites; you can buy egg whites, no need seperating them yourself. Add a bowl of plain oatmeal, a glass of fat free milk and meal #1 is done. Moving onto lunch; a chicken breast mixed with a cup of brown rice with a cup of green beans. Add a serving of fruit if this does not fill you up. YUM! Dinner is next, remember; your meals should get smaller throughout the day! The biggest meal of the day should be breakfast, dinner should be your smallest. Ok, back to dinner; a fillet of fish with a side salad with light dressing. Again, I can not tailor a diet specifically for you. There are too many factors to consider; body type, metabolism, sex, height, weight, build, ect... If you are a 100 lb. woman, your portions would be smaller than a man who weighs 180lbs. You also have to consider your caloric output; how often do you workout? Do you have a job where you are on your feet moving around? Stuck behind a desk? All of these factors decide how much you should eat.
Piece #2: exercise
There are so many ab exercises that people literally have written books on them. Some are good, some are garbage. The good ones are usually pricey, so why not get free workouts? I was in the gym one day when I was doing abs and a guy came up to me and said 'hey man, I think you're overtraining..' I was thrown off, at that point I didn't know you could overtrain your abs. I was doing a lot, and i mean A LOT of crunches and side crunches. I thought you could work abs everyday! Wrong. I believed the guy, (if you would have seen him, you would have too). He was jacked. So, I asked him how often he works his abs, he said every other day is plent. I was kinda hesitant, I mean I'm proud of my abs, I dont want them to go away because some guy I didn't even know told me to change my workout! But, I tried every other day, and I was surprised to find out that it was true. When I was working them out everyday, they were flat. Once I started spreading the workouts out, they started to stick out, which I like better than the 'scrawny' look. So, I guess it depends on what YOU want. Abs that stick out, or the flatter, smaller look. Now, on to the actual workouts!!
Start out on your back. Do 20 regular crunches; make sure you use good form. Ok, next are the side crunches. keep your upper body the same as if you were doing a regular crunch, but swing both of your legs to one side, laying them flat against the ground, do 20 on that side, then 20 on the other. Next, do '6 inches' all you do is lie flat on your back and raise your legs about 6 inches off of the ground. Hold that position for 30 seconds to a minute. Now, still lying on your back, raise your legs and make a 90 degree angle at your knees. Do a crunch with your legs up, hitting your elbows to your knee each time; do 20 of these as well. Depending on your fitness level, repeat all of these exercises 2-4 times each.
Piece #3: Water and tips
I like to say 'Drink water until you explode!'. You want a 8 oz. glass of water with every meal you eat. You should also aim to eat 1 8oz. glass of water between every meal as well; adding up to 5 8oz. glasses of water. Not quite enough. 'What do I do now??' Simple, drink before breakfast and after dinner. NOTE: Make sure you drink plenty of water during your workouts, you don't want to be dehydrated! If you follow this to a T, that will be atleast 8-9 glasses of water a day, GREAT! Now, onto the tips. Eating 5-6 small meals a day is better than eating 3 big meals a day. Not only do you eat too much due to starving throughout the day, but also, eating more often helps keep your metabolism up; which equals fat loss. A big myth people has is that you only have to do ab workouts to see your abs. WRONG! You MUST have cardio in your workout routine to see your abs. No matter how many crunches you do, you will never see your abs if they are covered up with fat. Cardio = fat loss = seeing abs; pretty simple concept.
I tried to make it straight-forward and as straight to the point as i could. I put together all of the tips that I personally use. I KNOW they work. I'm not here to sell you a program, or to sell you products, or anything at all. I'm doing this to inform you and to get some of my knowledge out there. I learned all of this through trial and error, picking things up in the gyms through the years, and speaking with personal trainers. If you follow this, you will see results no question about it, but how well can you follow it?
Good luck on you 6 pack abs journey!