Everybody wants and dreams to get six pack abs. But do you actually know how to get a six pack?
Many of them tried to get six pack abs either to show off to the other bodybuilders in the gym or to impress women with their lean abdominal muscles.
You may be working from long time and still you are not getting results. You are doing more than hundred crunches and sit ups per day but you are not getting those abs.
You have followed a strict diet with low calories. You have left fried foods and processed foods. Still you cannot see the six pack abs.
The Truths and Myths about Six Pack Abs
Some of them believe that lifting weights alone and going to body building programs will give the six pack abs.
They go to gym and lift weights. As months proceed, you go with heavier weights and become stronger.
They feel better after each workout and feel that they made a good session each time. But months pass by, and yet you still don’t get six pack abs.
Some of them believe that doing crunches alone will flatten your stomach. It may indeed give strong abdominal muscles but you will not get the required six pack abs.
Some of them go for aerobic workout to flatten the stomach. Aerobic workouts burn calories more during exercise but aerobics still have certain limitations. It may give flat stomach but not six pack abs.
Lastly, some believe that strict diet program will get the desired result. Some go for low carb diet, some with no fat diet and some starvation diet. Don’t follow any diet without the knowledge of the consequences.
How to get Six Pack Abs – Six Pack Abs Workout Plan
If you want to know how to get a six pack, prepare and follow the plan to get six pack abs but don’t expect well defined and ripped abdominal muscles within few weeks of starting diet and exercise.
Depending on your abdominal fat, the results may be fast or slow.
After starting the exercise program, you will get a strong abdominal core as a result and slowly when the fat from the stomach comes out, you can attain six pack abs.
There are seven ways to get defined and sculpted abdominal muscles. Each way has a role to play in getting six pack abs. Each way is simple but it is hard to follow regularly with discipline.
The concept is simple to get 6 pack abs but it needs dedication, patience, will power and time.
You should understand that applying mere aspect towards leaner abs will not work as effectively as when one subscribes to the whole comprehensive approach. Getting all things covered would increase your chances of getting the abs you want.
How to get a Six Pack – 7 Ways to Get Six Pack Abs
Consult Your Doctor
Before starting any exercise program, consult the doctor. You have to discuss about your strenuous exercise program, diet and supplements to take to your doctor. Take the guidance of a professional trainer to follow the proper techniques before starting six pack abs workout.
1. Take the necessary supplements:
You have to take multivitamins and minerals for supplementation purposes. You need these since the exercise regimen for six pack abs will deplete your body from essential nutrients. Supplementing will ensure that you get at least the minimum daily requirements for proper nutrition.
Supplement such as chromium controls sugar cravings and helps in enhancing the metabolism function of the body.
For general health, you can take vitamin C and E supplements. Antioxidants help in removing the waste from your body after exercise program. It will also enhance your immune system.
Creatine, a body building supplement, is a protein, made naturally in the body from three amino acids (glycine, arginine and methionine).
You can also obtain it from beef, fish and pork, although you would need to eat at least 2 kg/day to get a performance-boosting effect.
Glutamine is a non-essential amino acid. It can be made from other amino acids in your body. It can be broken down to supply energy during intense training.
But before taking any supplements, consult your doctor. Prefer natural supplements which come from natural foods as they will not have side effects compared to the supplements which are available in the markets.
As you will do exercises, both aerobic and anaerobic, you will put your energy to do those exercises. Supplements will provide the energy required to follow the exercise regimen in proper form.
2. Abs workout – Concentrated abdominal exercises to get six pack abs:
There are many abdominal exercises you can choose to do for six pack abs. The important thing here is that you hit the abs at least thrice a week and at least 20 minutes per session. It is important that these exercises be done in proper form, and would be best if done in cycle.
Quality is important and not quantity. Perform these exercises in proper form and with the proper technique. Don’t perform the repetitions in hurry, do it in right away. It will not give any benefit if you cheat yourself.
Each set should be done with 15 to 20 repetitions each. As much as possible, do not rest between repetitions, and minimize rest time between sets, in between exercises or in between each cycle.
This increases the intensity of your workout and your abdominal muscles will respond accordingly.
Like all other muscles, do not over train your abdominal muscles. Muscles need to heal and build new tissues as you hit it with your abdominal muscles.
Therefore exercise three to four times a week and allow it to grow strong before you subject it to more stress with your exercises.
Crunches: Lie down flat on your back, with knees bent and your lower legs supported on a flat bench. Place your hands behind your head, and then curl your torso forward so that your shoulders will leave the floor.
Keep your head level all throughout the motion. Hold the top position for a while and lower your shoulders back to the floor. Repeat the exercise.
Lying Bicycles: Lie down flat on the floor with your legs raised at the hips and place your hands beside your head. Bend your right leg at the knee while you pull your right thigh up at the hip while curling your spine up to the right – your left elbow should then approach your right knee.
Upon completion of the movement, pull your left leg up while you extend your right leg & curling your spine towards the left. Continue to do this in an alternate manner, with each pair of left & right curling counted as one repetition.
Twisting Crunches: For the twisted crunch, lie down flat with your legs bent at the knees and feet touching the floor.
Take your right shoulder and reach across your body toward your left knee. Repeat with other side working in opposite direction.
Seated Jackknife: Lie supine on the floor. Extend your legs and arms and keep a pad under the hips.
Pull the legs back with the knees bent as you. Simultaneously bring your head, shoulders and arms forward to jackknife position pivoting on the buttocks.
Hold the contraction for a moment before going back to the original position. Return to the starting position by extending your arms and legs. Without break at the top or bottom of the movement, do thirty repetitions.
Dumbbell Side bends: Begin the exercise by standing straight with your feet shoulder width apart. Hold a dumbbell in each hand straight on the sides. Keep your back straight and bend from the waist all the way to the right as far as you can and return to the starting position.
Repeat with left side. Do not swivel your hips during the execution. Continue to exercise alternately with left and right motion until the desired reps.
3. Weight Training – more repetitions per set to get six pack abs:
By lifting weights, the body mass or muscle mass is increased. Muscles require more calories for maintenance. The more muscles you have the more number of calories your body burns while at rest and will be capable to feed on the fat around your abdomen.
Weight training for getting nice abs requires more number of repetitions with light weights. To gain muscle weight and density, you increase the weight that you lift whereas to get nice abs, you take light or moderate weights and increase the intensity by the way of increasing the number of repetitions. In this way your body works on some aerobic workout which adds to your calorie burning process.
Aerobic exercises slow down its calorie burning effect after the actual exercise, but weight training will be able to stretch your calorie burning process a little bit more.
4. Aerobic Exercises – Do it just long enough!
Aerobic exercises such as jogging, swimming, brisk walking and skipping can be performed for longer time and is the best way to get six pack abs.
You can also use treadmill, but to put little stress on the knees and joints, you can opt for a stationary bike.
Aerobic exercise burns calories and fat. That is why aerobic exercises should be incorporated in your exercise plan to get the benefits it provides.
Aerobic workouts can be done for around twenty minutes, four times a week to get good results.
You can do for longer periods depending on your current conditioning. But don’t extend for too long as it may cause harm than good for getting 6 pack abs.
5. Drink plenty of water:
Drink plenty of water, as your body gets dehydrated while exercising. Nothing substitutes water and our body needs as much as it needs air. Water only satisfies your thirst, but also helps your system to stay cool.
You should drink water throughout the day. It helps your body to continue the function properly and helps in getting the toxic substances out of your body.
6. Sleep well:
If you perform the exercise well and follow proper diet with lack of sleep, you are not going to get any results. As your body gets tired after the workouts, it needs rest to recuperate from the workouts. In the rest period, the body recovers and it will be ready to perform on another day.
7. Eat healthy:
Eating healthy is one of the important things to do. It needs discipline and you need to understand what you have to put into your body. If you eat junk foods, gradually your stomach will bulge.
Eat natural foods as they are best and healthy for your body. Fresh fruits and vegetables are rich in nutrients that give nourishment to your body and they are rich in fiber that helps in cleansing your digestive system. Avoid processed foods as much as possible. Eat brown sugar and brown rice.
How to get six pack abs – Start the six pack abs workout:
Start working out for getting six pack abs. You should have patience and continue with your program even if you don’t get the results right away. Abdominal fat will not get in few days, so don’t expect to take the fat in few days.
Plan your program for the six pack abs and stick to the program. Follow healthy lifestyle with discipline. If you have determination and train hard, you will see the benefits and the result is a ripped six pack abs.