Having a full-on six pack abs isn’t something that’s going to take you months to achieve, unless you’re doing it wrong.
The total time you should be spending on your abdominal muscles is no more than 25 minutes a day. Doing exercises for your abs for more than that is not going to bring you results in faster, if anything it will you down on achieving those split, shredded six pack abs.
There’s thousands of suggestions out there, facts and myths that we need to make sure we clear them out of the way before even starting the fat burning process on your abs.
The problem isn’t that you don’t have abs, because everyone does. The main problem is that layer of fat in front of your abdominal muscles is keeping them from being exposed to the human eye. No matter how many sit-ups you do a day or the time you spend on them, if that fat doesn’t come off don’t expect to see anything!
Let’s get down to business with nothing but FACTS and not myths you see around on the internet. No magic six pack pill, or shortcuts if you want to build a sexy and strong abdominal.
How To Get Six Pack Abs
- Diet – This is your #1 priority if you want to get six pack abs. It is is more important than the exercises alone are. A healthy low-fat, low-calorie diet can really bring out the abdominal muscles with an impressive muscle definition.
Not having the right diet is the number one reason for most not being able to achieve the six pack abs. Working out your abs and eating high-fat oily foods will not get you the six pack you want no matter how hard you’re working it out everyday, it will only harden up your abdominal muscles with no definition what so ever.
- Exercise – Don’t expect to see some new type of hidden exercise that you don’t know about for your achieving the six pack abs. Original abdominal exercises such as crunches and hanging leg raises work great, but adding special techniques to them can really bring out definition.
When you’re doing these exercises remember not to rush through them and pay full attention to your breathing and your repetitions as your focusing on just the abdominal muscles.
- Cardio – Of course to burn unwanted fat and calories you need to exercise, but having a little bit of cardio in the mornings can make a difference on your abs as well.
Try going jogging for about 15-20 minutes in the morning, this will also increase your energy levels throughout your day preparing your body for a more intense workout later on.
- Rest – Just like every other muscle on your body, your abs need to rest and recover as well after an intense workout.
Not allowing your abdominal muscles rest for at least 36 hours before working them out again. Not letting your muscles rest will slow down the way they repair themselves and that will slow down your results!
Don’t work them out longer than 25 minutes every other day.
- Repetitions – The amount of reps you do make a huge impact on the results. Since you’re not looking to build solid muscle mass on your abs as this will make you look like you gained weight, you need to focus on high repetitions with low weight. High fast repetitions will burn fat around your stomach, allowing your six pack abs to show more every other workout.
Six Pack Abs / Diet
Tracking your daily calories can be frustrating and very time consuming, so let’s just watch what we eat without the counting! Focus on eating 6 small meals per day instead of 3 large meals (breakfast, lunch and dinner). Wan’t six pack abs fast? Eating 6-small meals per day allows your body to burn most of the calories off each meal, this will dominate the abdominal fat.
Your body can only burn so many calories every so many hours (100-250 calories every three hours) by itself without exercising. Eating small meals instead of big ones, allows your body to burn it instead of storing it. Each meal should be around 250-320 calories, with 3 hours apart from each other.
Eating big meals instead of smaller meals will only allow your body’s metabolism to burn off 100-250 calories, and storing the rest as fat. For example – Eating a 4 slices of pizza with 260 calories each slice adds up to 1040 total calories for 1 meal. Your body will burn off 100-250 calories and then store the rest!
Six Pack Abs: 6-Meal a Day Plan
- 8:00 A.M – Breakfast
- 11:00 A.M – Snack
- 1:00 P.M – Lunch
- 4:00 P.M – Snack
- 6:00 P.M – Dinner
- 8:00 P.M – Snack
Six Pack Abs Foods That Burn Fat
These foods are very powerful on their fat burning capabilities, they can help eliminate unwanted fat on all areas of the body, especially on your abdominal area. Adding these foods to your meals will help you get six pack abs.
- Red Hot Peppers – Consuming foods with spices like black pepper and red hot peppers can increase your body’s metabolism and spike thermogenesis levels.
As you already know they are a lot of fat burning supplements out there that stimulate the same exact effect and most with similar ingredients added! Eat a few red hot peppers and feel the heat from the inside.
- Whole Grains – Your body automatically starts to burn twice as many calories when it starts breaking down whole gain foods that are rich in fiber such as oatmeal and brown rice. Eat more whole grain !
- Protein – Foods that contain high protein have a thermogenic effect in our body and allows our body to burn up to 30% of the calories the food contains.
- Green Tea – Want to speed up your metabolism? Add green tea to your diet! Thousands of studies have been focusing on green tea and weight loss and almost everyone who adds 2-3 cups of green tea per day will start to see results within two weeks. Green tea extract pills is another inexpensive and safe alternative.
- Apples – Fiber rich and perfect for losing weight and burning fat. Apples help maintain your blood-sugar level and giving you a complete “full” feeling satisfaction while keeping you away from un-health fatty snacks. Next time you get the munchies, munch on an apple!
- Corn – Less than 100 calories filled with sweetness and satisfaction. Corn provides excellent fiber and protein, together making the perfect combination for a “full” feeling.
Six Pack Abs Exercises
Don’t waste your time doing countless of neck-breaking sit ups and stuff you learned at your middle school and high-school, even though the instructors were “trying”. Leave it all in the past and focus on the most successful exercises that made for building lean, tone and sexy six pack abs.
When doing exercises for your abs you need to slightly change their methods and how you do them. For example..
When adjusting the weight you use to do your abdominal exercises remember to always add enough weight to make it challenging but not too much were it will build muscle on your abs because you do NOT wan’t that.. building muscle is nice, but building muscle on your abs will only make it look like you gained weight. Focus on burning the fat layer that’s hiding your abs first.
Make sure the weight you have chosen is heavy enough that you can’t do more than 25 reps, if you feel like you can do more as you reach 25 reps on each set then it’s too light and it’s not doing anything for you.
Your main goal is to focus on 25 reps for each exercise and don’t cheat on yourself by using light weight.
Remember to always control the motion of your body when performing abdominal exercises. Performing “negative” repetitions can have an even more positive impact to your results. The key is to have full control of your reps.
Top 3 Six Pack Abs Exercises
- Hanging Straight Leg Raises – This exercise is the most advanced and it can be difficult at first. Just because it is a bit more difficult shouldn’t be the reason you step away from doing it because you are definitely missing out. It targets the full on six pack but it mostly focuses on stubborn lower stomach belly fat. If you have mostly have fat on the lower part of your abdominal area, this exercise will eliminate it. Within the first week you will notice a huge decrease around the lower part of your stomach area.
- Cable Crunch – Focuses on the mid-part of your abdominal area mostly and slightly on the top layer. This is an excellent exercise for burning stubborn fat all around the abdominal area. It’s a very popular abdominal exercise due to the extremely fat burning results it delivers!
- Decline Crunch – Great exercise for stimulating more muscles than your regular old-school crunch. It’s effective and targets all 3 layers of your abdominals ( top, middle and lower).
Cardio – Burn Belly Fat
Focusing on just abdominal exercises isn’t going to really get you the results without a little bit of help from cardio. HIIT exercises are perfect, and anything that will get your blood pumping and your heart racing for 15 minutes.
- Focus on your morning cardio such as jogging / running
- Treadmill / Stairmaster
- HIIT Exercises
Rest – Time
Working out your abs everyday for long-periods of time will NOT give you six pack abs, and this we cannot stress enough. Everyday i hear people say how many crunches they did and for the amount of time they spend on them.
Let me tell you.. they will never see a six pack, just a hard stomach with no definition what-so ever. Abdominal muscles need to rest just like every other muscle on your body and if you don’t let it repair and heal itself for at least a day, will only continue to break down the muscle tissue over and over.
Recommended : Workout your abdominal muscles every other day for lean six pack abs
Repetitions / Reps
You don’t need heavy weight or increase your weight every week on your abdominal exercises. The weight you do use does change depending on your strength and ability of your reps. What does this mean?
You should be able to do 25 repetitions for each set, with no more strength to perform more than 25 reps. If you can do more than 25, than the weight needs to be increased because it’s too light and won’t give any results. That simple.
Six Pack Abs Workout Program
- Hanging Leg Raises : 4 Sets with 25 Repetitions Each Set
- Cable Crunches : 6 Sets with 16 Repetitions Each Set
- Decline Crunch : 3 Sets with 14 Repetitions Each Set
- Crunches : 4 Sets with 25 Repetitions Each Set
Six Pack Abs shouldn’t be a difficult thing to achieve if you follow a clean lean diet program with the right abdominal exercises. They key thing to remember is a healthy diet and not overworking out your abdominal muscles. Remember to also stay away from foods that contain a lot of sodium, don’t want to bloat up with water and hide your six pack abs.