Monday, 23 January 2012

How to get a 6 pack secret!

Most guys want a six pack, but not many can say they have one. There is a whole misconception around getting abs and I am here to clear them out and show you how you can get one.

First of all you CANNOT get big, popping out abs by doing 100 sit ups/crunches everyday. You need to treat your abdominal muscles the same way as any other muscle group. Weighted exercises with only 10-12 reps and 4 sets. That is all! You don't see guys with big pecs and biceps doing 100 curls ever day, no they lift heavy to make them grow. So why train your abs and different??

Here is a sample of what you should be doing in the gym to get abs.

Incline weighted sit ups: 10-12 reps of 3 sets.

Take a weight and hold it against your chest. Lower yourself slowly and use explosive power to bring yourself up. Squeeze your abs at the top. This exercise will help strengthen your abs and bring them out.

Hanging leg raises: 10 reps of 3 sets.

Hanging from a pull-up bar raise either your knees or legs up to 90 degree then lower again. This exercises helps with your core and those stubborn lower abs.

Alternating ball crunches: 12-15 reps of 3 sets.

Lie with your lower back on a bosu ball or yoga ball, place your hands behind your head and slowly lower yourself. Bring yourself back up and across your body and squeeze your abs at the top of the movement. Don't use momentum keep it controlled.


Now your diet plays the MOST important role in getting a six pack. Every single on of us have a six pack, its part of our anatomy. Training with weights and intensity will make the abdominal muscles bigger but wont help much if they are behind a layer of fat. You need to have a low body fat percentage for all of your abdominal muscles to show.
Unfortunately this means cutting out sugars, refined foods, loads of carbohydrates, alcohol and candy.
You need to be getting in a lot of clean proteins and staying away from simple carbohydrates and unhealthy fats. You want to be consuming things like caffeine and chili which has fat burning properties and supplementing with CLA, Omegas and drinking lots of water.

It is also a good idea to incorporate some high intensity cardio to help shed that extra fat, this should be done in the morning on an empty stomach to maximise fat burning.

Keep to these guidelines and you will see within a few weeks your abs will be harder, firmer and you will start to lose the excess fat around your waist.

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