First off, I want to mention , for many people, getting six pack abs isn’t an easy endeavor. It requires dedication, but it is possible! Below is a general guide that, if followed religiously for 3 months, will produce benefits.
Nutrition
This is the one most important part of the puzzle, hands down. You can have the most impressive set of abs, but when they’re coated with a layer of fat, then you won’t find them! Break up your day with 5 or 6 mini-meals because this jump starts your metabolism. And stop eating the food that is preventing results: white bread, loads of pasta, soda, candy, fast food, hydrogenated oils, sugars and fructose corn syrup.
Instead, replace them with foods that will help you achieve your goal: oatmeal, olive oil, whole grain breads, fruits, vegetables, nuts, legumes, organic peanut butter, chicken, fish, protein and water. Be realistic- you’ll slide here and there, but make a conscious effort to radically improve your eating habits because getting a six pack will be impossible if you do not.
This is the least complex and yet the most difficult aspect in getting a 6-pack. The key to obtaining a 6-pack is to cut down on food and get rid of body fat.
Exercise
You want to concern yourself with 3 distinct exercises: cardio, weightlifting and ab exercises. And aim to workout 3- 4 times a week.
You can not spot-reduce. This means that you can not burn off fat just from a particular spot in your body. All the sit-ups in the world will not burn the fat on your own gut. Bodyfat is missing from throughout your body and is caused by a caloric deficit, not from sparking a certain muscle group.
The trick to obtaining a 6-pack isn’t in establishing the abdominals, but in burning the fat that’s covering them. The best way to achieve this is is to have a caloric deficit, which can be achieved by either taking in fewer calories and consuming more calories. A form of cardio that is very effective for burning fat and boosting your metabolism is HIIT. HIIT is exercising in brief bursts of intense cardio followed with a brief cooldown. A good example of a session would be a 30 second jog, followed by a 30 second jog, followed by a different sprint, etc for 4 to 15 minutes based on the fitness of individual.
The cardio you do can be anything: walking, running, biking, swimming, or whichever cardio you do not mind doing so that you’ll stick with this. Aim for workout sessions lasting 30-45 minutes, a minimum of two times every week.
Weightlifting is important because 3 pounds of additional muscle burns as many calories as a 1 mile jog. . .and this is while you are just sitting around! Aim for 30-45 minutes, a minimum of two times every week. If you are confused as to what exercises to do for each body area, check out the next website. It features professional bodybuilders, but the information is excellent and may be used by anyone.
Sit-ups should target the abs but really the hip flexors and spinal erectors do the job in the motion. The abdominals are only used isometrically as stabilizers. This means that sit-ups are terrible for your spine and don’t benefit your abs anyway.
The previous exercise you want to integrate into your fitness regimen is ab workouts. Aim to work your abs a minimum of 3 times every week. There are a ton of different ab exercises that you can do this attempt to find 3 so that you like doing so you can mix it up.
Other exercises that you can do include crunches, weighted crunches, and hanging leg raises. For crunches, there are many distinct types, however, try to think of it as pulling your bottom rib right to your hip. With weighted crunches, do regular crunches except maintain a plate to your torso. Hanging leg raises are performed when you hang from a bar and pull on your knees right to your torso.
Mix up your exercise routine every two weeks to keep your body guessing and changing. Add or eliminate different weight or ab exercises, or at the very least, vary the weight, repetitions or kind of cardio that you do.
Well, there you have it. Follow the above for 3 weeks religiously, and while results will vary from person to person, you will experience improvement. It will take dedication on your part, but imagine the feeling you’ll get when you look in the mirror and like what you see.
Earlier, we wrote about HIIT. If you’ve got a short attention span when it comes to working out, check out this routine:
Brice's Fitness Beatdown 