Hey guys, if you could learn how to sculpt one part of your body what would it be? I’m pretty sure you’d say your six pack. Millions of us want one but just don’t know what steps to take. Thousands of companies claim to get you your six pack either by using their special equipment, or taking a magic pill. However as you may have found out, none of these methods actually work. So today I am going to set the record straight and tell you how to get your six pack.
I know you don’t want to hear this but there is no quick fix to getting abs. The way to get a six pack is a combination of a low body fat and good training, either in the gym or at home. The lower your body fat the more defined your abs will be. The picture below is a great example comparing the body fat percentage to the definition you will get.
Even when you do all the abdominal exercises that are recommended, if you have a high body fat percentage you are never going to see your six pack. A good saying that springs to mind is ‘abs are made in the kitchen’, which I believe. A lot of different percentages have been thrown around like 70% diet and 30% gym, which could be true. However the fastest way to get your six pack is a combination of 3; diet, abdominal exercises and interval training.
Here is how to get them:
Lose body fat – There is 3500 calories in one pound of body fat, so you can expect to lose between 1 to 2 (on rare occasions 3) pounds per week depending on your calorie intake and calorie expenditure. Do not consume to little calories or your body will go into starvation mode and start breaking down your muscles for energy (this is called catabolism). Workout your basal metabolic rate (BMR) then minus 500 from the total to enable you to lose at least 1 pound of body fat per week. The interval training should help you lose an extra 1 to 2 pounds depending on how intense your workouts are. Your BMR is the number of calories you would burn if you laid in bed all day. Here is a calculator that will work out your BMR for you http://www.bmi-calculator.net/bmr-calculator/ (don’t forget to minus 500 from the total).
Start dedicating 10-20 minutes a day to doing an abs circuit. The video below is a good circuit, it covers 10 exercises for 45 seconds each. The exercises are:
Reaching oblique crunch
Side hip raises (left)
Side hip raises (right)
Toe touch crunches
Leg pulls (facing down)
Leg pulls (facing up)
Knee tuck crunches
Do between 3 and 5 high intensity interval training sessions (HIIT) per week to help lose the extra body fat. Here is a fantastic circuit you can use:
The main points to take away from this article are:
- You should stop looking for the quick fix because it doesn’t happen, chances are the people who are offering you this are trying to sell you something.
- A combination of a healthy diet, abdominal exercises and some form of fat burning circuits will get you your desired six pack.
Thank you for reading and I hope this information has cleared things up on how to get a six pack. If you have any questions please comment below.