Steps for Six Pack Abs

Flat stomach, tight abdominals, ripped six pack abs - most of us dream about that. The concept of getting six pack abs is simple, but putting it into action isn't simple at all. It will take dedication, time and patience to get a six pack but in the end, the effort is well worth it. To get six pack abs you need to do two things:
  1. Proper Eating and
  2. Building muscle
I- Proper Eating to Get six Pack Abs
Six Pack Abs Diet Plan
The first step you should take is to get control of your diet and clean it up. There is no short cut. It is time to realize that no matter how hard you workout, you simply cannot out-train a lousy diet. Proper eating is a must if you want to get lean abdominals, there is no way around it.You should eat approx. 1 gram of protein per pound of bodyweight. For protein eat foods such as lean meats, chicken, turkey, fish, eggs, milk, protein drinks, protein bars, etc. Eat plenty of fresh vegetables. Eat starchy carbohydrates such as brown rice, potatoes, yams, oatmeal, high fibre cereals, etc. Limit your fat intake and avoid eating “junk-foods”. Eat a small meal or snack every few hours. Drink plenty of water throughout the day. To satisfy your sweet tooth you can eat fresh fruits in moderation. Protein drinks and protein bars can help satisfy your cravings for sweets.
Nutrition Tips to Lose Belly Fat Faster
  • A very popular fallacy is that if you workout hard you can afford to eat whatever you want. This is totally wrong! If you don't put your nutrition in order, you can forget about that great set of six pack abs.
  • Here are some of the basic principles you should follow in order to burn your belly fat faster and carve out your 6 pack abs.
  • Forget about low-fat, low-carb, atkins, south beach, high protein, liquid, grapefruit, soup, and any other diets. They may help you lose some weight at first, but they will only make you fatter in the long run by slowing down your metabolism and making you lose lean muscle. The truth is that our bodies need all macronutrients in order to function properly and burn body fat instead of storing it.
  • Get enough quality protein with each meal. It is the main building block for your muscles, satisfies hunger for longer, and the body burns more calories while digesting it.
  • Avoid simple carbohydrates (such as refined sugar and refined grains) and choose natural, complex carbs instead (such as vegetables, brown rice, oats, yams, beans, whole grains, etc.).
  • Essential fatty acids actually increase metabolic rate and assist in fat burning so try to eat enough healthy fats such as fish fat, flax oil, olive oil, virgin coconut oil, nuts and seeds, natural nut butters, avocados, etc.
  • Drink plenty of water. Water is involved in every single process in your body. It will help you eliminate waste and toxins, and what is really important, it is essential to the fat burning process.
  • Spread your daily intake into 6 smaller meals instead of the usual 3 big ones. Eating frequently will make you burn more calories while missing meals will slow down your metabolism, and thus hamper fat burning.
Read about Six Pack Abs Diet Plan
II- Muscle Building to Get six Pack Abs
If you have excess body fat on your midsection, you will not see your abs no matter how developed they are. Doing hundreds of crunches / sit ups does not burn fat from your stomach. Cardiovascular exercise is the only exercise that will burn off any substantial amount of bodyfat. Weight training builds muscle and cardio burns fat. You should do cardio for at least 30 minutes 3 times per week and more if you are trying to lose bodyfat. I personally work up to doing two 30 minute cardio sessions per day when I am getting ready for a bodybuilding contest.
Train your abs 2-3 times per week
Some people believe that the fast way to six pack abs is to train the abs every day. This will not speed up the process because the muscles need time to recuperate and grow. Training causes damage to the muscles, and the muscles respond by getting bigger and stronger. Daily ab workouts will not allow enough time for the abdominals to rest and grow. However, the abdominals do recuperate faster than most other muscle groups. So you can train them up to 3 times per week (i.e. Monday, Wednesday, and Friday)
Train your abs with resistance exercises
To get the best results you should train your abs with resistance exercises. No one trains their chest with 50+ rep sets of bench presses with an empty bar, so why do so many people train their abs with 50+ rep sets of crunches.
A good number to aim for with abdominal exercises is 10-15 reps per set.
Some good resistance exercises for the abs are:
Standard Pushup
1. Lie face down on the floor with hands palm down, fingers pointing straight ahead, and aligned at the nipple line.
2. Place hands slightly wider than shoulder width, and feet should be at hip width with toes on floor.
3. Start position: Extend the elbows and raise the body off the floor.
4. Lower your entir
5. Return to the start position by extending at the elbows and pushing the body up.
6. Remember to keep the head and trunk stabilized in a neutral position by isometrically contracting the abdominal and back muscles. Never fully lock out the elbows at the start position and avoid hyperextension of the low back.

Bodyweight Squats
1. Start by placing feet shoulder width apart and holding your arms out in front of you.
2. Proceed to squat down like you are going to sit in a chair. Your upper body will lean forward slightly and your hips will shift backwards while going down.
3. Remember to keep your knees from going out in front of your toes while squatting.
4. Repeat according to your required repetitions. If you want to make the exercise more challenging hold your arms at your sides or behind your head.
Stationary Bodyweight Lunge
1) Stand with feet hip width apart. Take left leg and step back approximately 2 feet standing on the ball of the foot.
2) Start position: Feet should be positioned at a staggered stance with head and back erect and straight in a neutral position. Place hands on hips.
3) Lower body by bending at right hip and knee until thigh is parallel to floor. Body should follow a straight line down towards the floor.
4) Return to start position. Alternate or switch to other leg after prescribed reps.
5) Remember to keep head back, and hips squared and in a neutral position throughout movement.
1) Position hands wider than shoulder width apart with overhand grip (palms facing forward).
2) Start position: Hang with arms fully extended and elbows facing away from body. Feet may be crossed with knees bent.
3) Pull body up until bar is below chin level.
4) Return to start position.
5) Remember to keep the movement controlled with the body stable to minimize momentum and body sway. If the bar is too high, it is advisable to use a step to ensure proper hand placement as well as safety.
Count Body Builders
Start in a standing position and bend your knees and place your hands on the ground.
Extend your legs back into a push up position.
Bring your knees back in towards chest and stand back up.
This should be a continuous motion and be fluid.

1. Start by placing your forearms on the ground and forming a plank with your forearms and feet.
2. Hold this position keeping your body parallel to the ground for the required time.

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