Six Pack Abs - A Three Step Guide For Developing Your Mid-Section
For most people, getting six pack abs is not an easy task.
It requires discipline and a commitment to transform your lifestyle.
Below is a general 3-step guide that, if followed consistently for 3 months, will produce noticeable results.
Step 1: Get Social Support With any fitness goal, social support is the #1 factor for success.
It is a proven fact that you have a greater chance of sticking with an exercise program when you have to be accountable to someone.
This can be a professional, like a personal trainer or lifestyle coach.
Or you can simply recruit your spouse, brother, sister, friend, neighbor or co-worker.
Find whomever you need to keep you motivated and provide that extra nudge when you just don't feel like working out.
Step 2: Eat Balanced, Healthy Meals If your abs are covered with a layer of fat, you won't see them, no matter what you do! So the second step in developing six pack abs is to take a look at what you are eating.
If belly fat is hiding your abs, you need to focus on eliminating high-calorie, nutrient-poor foods.
This inlcudes products containing added sugars, saturated fats and alcohol.
Some examples are white bread, loads of pasta, soda, candy, fast food, hydrogenated oils, sugars and fructose corn syrup.
To jumpstart your metabolism and burn fat, start eating 5-6 meals a day.
Eat plenty of nutrient-dense foods that will help you reach your goal like oatmeal, olive oil, whole grain breads, fruits, vegetables, nuts, eggs, natural peanut butter, chicken, fish, protein and water.
Stick to balanced-healthy eating six days a week.
On the seventh day, eat whatever you want.
This way, you'll resist the temptation to "cheat" on a regular basis.
Remember, if you don't improve your eating habits, getting a six pack will be impossible.
Step 3: Exercise With nutrition guidelines in place, it's now time to focus on exercise.
In particular, you will need to incorporate cardio, weightlifting and ab exercises into an exercise regimen 3- 4 times a week.
For cardio you want to think variable intensity training, which will reduce body fat and bring out muscular definition.
Staircase workouts, wind sprints, hill sprints, swimming or participation in competitive sports will do.
Aim for 20-30 minutes, a minimum of 2 times a week.
Weightlifting is important because 3 pounds of added muscle burns as many calories as a 1 mile jog...
and this is while you're just sitting around! Aim for 30-45 minutes, a minimum of 2 times a week.
Focus on core exercises such as squats, lunges, deadlifts, step-ups, swings and snatches.
Lastly, you need to incorporate ab-specific exercises into your workout.
Aim to work your abs a minimum of 3 times a week for 5-10 minutes.
Reverse crunches, hanging leg raises, and plank holds are a good place to start.
It's important to mix up your workout routine every 4 weeks or so to keep your body guessing and changing.
Add or take away different weight or ab exercises.
At the very least, vary the weight, reps or form of cardio you do.
Well, there you have it.
Follow the above consistently for 3 months, and while results will vary from person to person, you will experience improvement.
It will take some discipline on your part, but in the end, you will have the pleasure of looking and feeling great!
It requires discipline and a commitment to transform your lifestyle.
Below is a general 3-step guide that, if followed consistently for 3 months, will produce noticeable results.
Step 1: Get Social Support With any fitness goal, social support is the #1 factor for success.
It is a proven fact that you have a greater chance of sticking with an exercise program when you have to be accountable to someone.
This can be a professional, like a personal trainer or lifestyle coach.
Or you can simply recruit your spouse, brother, sister, friend, neighbor or co-worker.
Find whomever you need to keep you motivated and provide that extra nudge when you just don't feel like working out.
Step 2: Eat Balanced, Healthy Meals If your abs are covered with a layer of fat, you won't see them, no matter what you do! So the second step in developing six pack abs is to take a look at what you are eating.
If belly fat is hiding your abs, you need to focus on eliminating high-calorie, nutrient-poor foods.
This inlcudes products containing added sugars, saturated fats and alcohol.
Some examples are white bread, loads of pasta, soda, candy, fast food, hydrogenated oils, sugars and fructose corn syrup.
To jumpstart your metabolism and burn fat, start eating 5-6 meals a day.
Eat plenty of nutrient-dense foods that will help you reach your goal like oatmeal, olive oil, whole grain breads, fruits, vegetables, nuts, eggs, natural peanut butter, chicken, fish, protein and water.
Stick to balanced-healthy eating six days a week.
On the seventh day, eat whatever you want.
This way, you'll resist the temptation to "cheat" on a regular basis.
Remember, if you don't improve your eating habits, getting a six pack will be impossible.
Step 3: Exercise With nutrition guidelines in place, it's now time to focus on exercise.
In particular, you will need to incorporate cardio, weightlifting and ab exercises into an exercise regimen 3- 4 times a week.
For cardio you want to think variable intensity training, which will reduce body fat and bring out muscular definition.
Staircase workouts, wind sprints, hill sprints, swimming or participation in competitive sports will do.
Aim for 20-30 minutes, a minimum of 2 times a week.
Weightlifting is important because 3 pounds of added muscle burns as many calories as a 1 mile jog...
and this is while you're just sitting around! Aim for 30-45 minutes, a minimum of 2 times a week.
Focus on core exercises such as squats, lunges, deadlifts, step-ups, swings and snatches.
Lastly, you need to incorporate ab-specific exercises into your workout.
Aim to work your abs a minimum of 3 times a week for 5-10 minutes.
Reverse crunches, hanging leg raises, and plank holds are a good place to start.
It's important to mix up your workout routine every 4 weeks or so to keep your body guessing and changing.
Add or take away different weight or ab exercises.
At the very least, vary the weight, reps or form of cardio you do.
Well, there you have it.
Follow the above consistently for 3 months, and while results will vary from person to person, you will experience improvement.
It will take some discipline on your part, but in the end, you will have the pleasure of looking and feeling great!
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