Many people see getting a six pack as an uphill struggle that’s nearly impossible, it is no magic and there is no secret to developing that sexy six-pack, getting the ripped abs you want is not easy but it’s not impossible.
If you can be bothered to trawl through the internet for long enough, you will find a myriad of sites offering a long lost secret or magic potion to getting the perfect six pack abs, whilst some of these are legit, some are just a downright scam.
Forget all the empty promises and false hope that these sites give you, all you really need is simple step by step instructions that you don’t pay a penny for, how does that sound?
Well, I wrote this as a favour fro a close friend but decided to share it with you all as I know there a lot of false advertising out there but let’s set thing straight.
So What Should You Be Doing?
One thing nearly everybody overlooks is diet including trainers, it is one of the most important things to develop your abs.
The fact is 90% of your results come from your diet, contrary to popular belief abs are not to be found in some magic weight loss pill or supplement or even from a fantastic workout routine, they come from the kitchen, leave the rest of the nonsense alone and focus on solid nutrition.
Step 1: Protein
Protein helps produce lean muscle and burn off excess bodyfat.
Your body will burn a lot of calories trying to break it down so that makes it one of the most valuable macronutrient of all, this applies to women as well as the men.
There’s a reason that all the top athletes and bodybuilders have a great physique, from lean protein.
Step 2: Post-Workout Carbs
Many people do believe that carbs are evil and will make you fat, it’s a myth i’m afraid that we should address right away.
It’s like any food, eating too much of it will cause weight gain, but natural grain or starchy crabs such as sweet potato, brown rice and oatmeal are very beneficial to your diet especially when consumed after a workout, when you eat after a workout with carbs they have the least chance of being turned into bofyfat.
Keep your carb intake moderate with 1-2 cup fulls of veg with your meal, this will give your body everything it needs to stay at it’s peak and remain healthy.
Step 3: Those Healthy Fats
Be sure to include healthy polyunsaturated and monounsaturated fats which can be found in raw nuts, nut butters, fish oils and olive oils.
The fat sources from these food stuffs will keep your insulin levels stable which is key to losing the belly fat and showing off those six pack abs,
With all the social media hype out there on fats being bad it is very easy to remove these from your diet completely, but this actually very counter productive to getting six pack abs.
By combining lean protein, leafy green veg, good carbs and fats, you will kick start a fast metabolism and gradually burn off that annoying belly fat all without a supplement, miracle drug or ab workout machine.
Step 4: Diet Focus
Eating a healthy diet of protein, healthy fats and soem good carbs is the key to losing that bellyfat and revealing wash board abs.
Choosing how much carbs to eat is difficult but a good guide is to eat them post-workout, eating carbs post workout tells your body to absorb the carbs directly into the muscle tissue instead of storing them as bodyfat, pro0moting growth.
Most people believe that eating fats will make you fat but in reality, eating poly and mono unsaturated fats will actually help you burn more fat than eating a low fat diet.
Protein helps form the building blocks of muscle growth and the most essential macro nutrient of them all as it takes your body lots of calorie energy to burn off protein and break it down.
Include plenty of fiber and veg with each meal as it is packed with vitamins, minerals and plenty of anti oxidants.
Step 5: No More Crunches
Multi-joint compound exercises promote more fat loss and muscle response then sit ups and crunches ever can.
There is no need to work for hours on end doing ab crunches and sit ups, here is a list of exercises you can incorporate into your weekly workout program:
- Bench Press
- Military press
- Close grip bench press
- Barbell deadlifts
- Dumbell lunges
- Barbell squats
Step 6: Use Better Cardio Methods
It is common knowledge that doing low to medium intensity workout cardio for long periods is the best way to burn fat, whilst this is true and a great way to do it it is not the best.
Performing interval exercises with ab workouts is much more beneficial, whilst in recovery from your interval workout perform an ab exercise e.g. if you have been doing interval sprints on an exercise bike or treadmill, run at full speed for 30 seconds.
Get off the machine and do 20 exercise ball crunches, get back on the machine and repeat, do this 5 to 8 times.
In summary, the key to good abs is not some fancy supplement or magic machine, but just a good diet and a bit of exercise.