How To Get Six Pack Abs – a Simple 3 Step Formula
How You Can Get Six Pack Abs
It seems that virtually everyone wants six pack abs these days, yet few people ever achieve them. So if you do manage to get a six pack, it sets you apart from the ‘average Joe’. And although it will take a fair degree of determination, the approach required to do it is actually very simple. So in this article I'll explain exactly how you can get six pack abs - in three simple steps.
1. Build Up The Abdominal Muscles
Contrary to popular belief, the best way to build up your abdominal muscles is NOT to do hundreds of sit-ups or crunches every day. The main role of the abdominals is to brace the body, so doing exercises like deadlifts (especially sumo deadlifts), squats and military presses will build and strengthen the abs better than most things. When you do these exercises, focus your mind on contracting your abs really hard. If you’re not used to doing this you’ll probably find you’ll be quite sore the next day.
It is, however, a good idea to do an isolation exercise or two at the end of your workout once or twice per week in order to bring up your abs even further. Some excellent choices for this include weighted crunches, reverse crunches, cable crunches, hanging leg raises, ab wheel rollouts, planks and side planks. One or two sets of 10 - 20 reps (30 - 60 second holds for planks), after a warm-up set or two, is all you need.
2. Do Effective Cardio to Burn Off the Fat
You could have really well developed abs, but if they are buried beneath a layer of fat no-one will ever see them. So you need to do some cardiovascular training in order to burn off the excess fat and reveal your six pack.
But it needs to be effective cardio, and going out jogging for an hour every day is not very effective. Long duration, steady state cardio, like jogging, does not burn fat very effiiently, and in fact too much of it will only serve to waste away your muscle tissue, as well as potentially causing damage to your bones and joints over time.
So a much better way to do it is to do some form of high intensity interval training (HIIT). This is where you alternate brief periods of maximum or near maximum effort with periods of active recovery. So you might sprint for 20 – 30 seconds and then jog for 30 - 60 seconds. You can repeat this anything from 3 to 10 times depending on your fitness level. After your HIIT you can then burn additional fat by doing a short spell of lower intensity steady state cardio, such as jogging. 15 – 20 minutes will suffice.
The big advantage of this type of workout is that it really revs up your metabolism so you continue to burn fat well after your workout has finished – up to 24 hours after in fact. Sometimes even more. Do this two or three times per week for optimum results.
3. Eat the Right Foods
This is the most important point. To get a six pack you need to watch your diet and eat at a calorie deficit. It’s a myth that eating 6 meals per day is the best way to burn fat. Three meals per day (and a post workout shake) is just fine. In fact doing some form of intermittent fasting is an excellent way to put your fat burning mechanisms into overdrive. ‘Starvation mode’ in the way it’s commonly referred to in the fitness industry simply does not exist.
But what you eat is important. You need to eat a good amount of protein from meat, fish and eggs, and ensure you also have a decent supply of healthy fats from oily fish, nuts & seeds, avocado’s, olive oil etc. In fact even a little saturated fat from meat, eggs and butter (preferably from grass fed cows) is beneficial. Fats are needed to manufacture the hormones that help you build muscle and burn fat. Fat does not make you fat - it's excess calories that makes you fat.
You should also eat plenty of vegetables. And some fruit is ok too.
Carbs are best kept fairly low, as these tend to raise insulin levels, and you can’t burn fat in the presence of high insulin. So a low carb diet plan is a great way to burn off that stubborn belly fat. But do ensure you have a re-feed day once in a while to keep your metabolism stoked; otherwise your fat loss will soon plateau. Alternatively you could do some form of carb cycling, where you eat carbs on your workout days, but not on your off days.
By carbs I am referring to starchy carbs such as grain products, potatoes and sweet potatoes, as well as any refined carbs and sugary products. Sugar is the biggest enemy of a ripped physique and will certainly stop you from getting your six pack abs.
So there you have it. Now you know how to get six pack abs. It’s simple but not easy. As I said, you will need determination, but if you want it you can most certainly get it. Best of luck.