Exactly How I Got Six Pack Abs
There's a lot of bad fitness information out there so I wanted to write this in hopes that people find it useful.
In this article, I'll tell you exactly how I got a six pack.
Before I hop in to it, first you must realize this.
If you want a six pack, you cannot have fat surrounding your abs.
No matter how strong your abs are, you're not going to see your abs with a spare tire.
So here's what my diet looked like in order to lose fat.
I stayed on this diet, very strictly for 6 weeks and dropped about 10 pounds of fat.
I didn't have a ton to lose so people who have excess fat will definitely drop more than that.
I ate 1.
5x my body-weight in protein everyday, split between 6 meals.
That's 180 lbs.
x 1.
5 = 270 grams of protein and 45 grams per meal.
For fats, I ate about 10-15 grams per meal or 90 grams.
Protein sources came from lean chicken, turkey, and occasionally grass-fed beef.
Fats came from almonds, avocados, and the meat.
My only carbohydrates came from green vegetables, 1 cup of blueberries, and one grapefruit a day.
On Saturday night I would go all out, drink beer and eat pizza to kick-start my metabolism.
A cheat meal will actually help you lose fat in the long run.
Trust me.
For exercise I did two things.
I focused on a workout program with compound exercises, and walked on an incline treadmill for at least 30 minutes a day.
Brisk tempo, incline treadmill walking goes a long way in fat loss and actually works better than running.
Running actually makes you lose muscle which isn't desirable if you want your abs to 'pop'.
I would walk in the morning on off days and directly after my workouts when I lifted weights.
I worked out with weights 4 times a week rotating between upper and lower body workouts.
The main exercises I focused on were front squats, dead-lifts, pull-ups, shoulder presses, and dips.
And that's it.
You read right - no direct ab work.
It's not necessary.
Crunches and sit-ups have nothing on compound exercises where it takes a lot of energy to stabilize the core.
I'm a busy guy, so I don't like wasting time on exercises, like crunches, that don't work my stomach well enough in short periods of time.
In this article, I'll tell you exactly how I got a six pack.
Before I hop in to it, first you must realize this.
If you want a six pack, you cannot have fat surrounding your abs.
No matter how strong your abs are, you're not going to see your abs with a spare tire.
So here's what my diet looked like in order to lose fat.
I stayed on this diet, very strictly for 6 weeks and dropped about 10 pounds of fat.
I didn't have a ton to lose so people who have excess fat will definitely drop more than that.
I ate 1.
5x my body-weight in protein everyday, split between 6 meals.
That's 180 lbs.
x 1.
5 = 270 grams of protein and 45 grams per meal.
For fats, I ate about 10-15 grams per meal or 90 grams.
Protein sources came from lean chicken, turkey, and occasionally grass-fed beef.
Fats came from almonds, avocados, and the meat.
My only carbohydrates came from green vegetables, 1 cup of blueberries, and one grapefruit a day.
On Saturday night I would go all out, drink beer and eat pizza to kick-start my metabolism.
A cheat meal will actually help you lose fat in the long run.
Trust me.
For exercise I did two things.
I focused on a workout program with compound exercises, and walked on an incline treadmill for at least 30 minutes a day.
Brisk tempo, incline treadmill walking goes a long way in fat loss and actually works better than running.
Running actually makes you lose muscle which isn't desirable if you want your abs to 'pop'.
I would walk in the morning on off days and directly after my workouts when I lifted weights.
I worked out with weights 4 times a week rotating between upper and lower body workouts.
The main exercises I focused on were front squats, dead-lifts, pull-ups, shoulder presses, and dips.
And that's it.
You read right - no direct ab work.
It's not necessary.
Crunches and sit-ups have nothing on compound exercises where it takes a lot of energy to stabilize the core.
I'm a busy guy, so I don't like wasting time on exercises, like crunches, that don't work my stomach well enough in short periods of time.
Source...