Complete Guide To Six Pack Abdominals

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Unlike what most people think, the secret to 6 pack abs is not by doing thousands of crunches everyday or buying the latest gadget seen on the home shopping channel.

On this page i have put together some great little pieces of advice which helpped me shed body fat and get ripped abs in just a few weeks.

Six pack abs are not found in any magic pill or supplement.

Believe it or not, there is no magic pill that will give you a six pack. Sports supplement companies are very clever in marketing their products using pictures of fitness models and photoshop in their before and after pictures.

Ask yourself this, if there was a supplement that gave you six pack abdominals then most of the world would be walking around super fit with ripped abs. Apart from maybe a protein powder to help support muscle growth you do not need to touch supplements. Supplement companies are not regulated by the FDA and can write what they want about their products which are often a complete waste of money.

Sick Pack abdominals are not create from any magic machines

Stop watching those shopping channels with hour long adverts for the latest in tummy busting technology. These products are often very expensive and offer no benefit over traditional methods of abdominal workouts.


Late night infomercials are very clever and can convince alot of people to part with their money using bogus testimonals and clever sales techniques. They prey on your lust for short term results and any easy way out. You do not need any equipment to have a great ab workout and many abdominal exercises just require the floor to perform them.

Remember

Your abdominal muscles will not show through if your body fat levels are to high. Generally its the layer of fat that covers the mid section which prevents the six pack being visible.

Training For Six Pack Abdominals

The ideal abdominal training program should consist of two types of training:

1. Fat Burning Workouts
2. Abdominal focused workouts

The fat burning workouts should be a combination of both high intensity cardio training and resistance training. Weight training is not just for muscle haeds and resistance training is one of the best ways to burn fat. The main reason for this is that a session of weight training will raise your metabolism and have your body in its fat burning mode for several hours after a workout. General cardio work such as running dose not have this long term effect but has a good short term effect on fat burning.

A good training plan should include both weight training and cardio work for the greatest results. If you do not have access to weights then you can get a great fat burning workout by doing body weight circuits which involve grouping lots of bodyweight exercises together into a continuous circuit. Its this hard work that creates an oxygen deficit which will increase your metabolism and have you burning fat all day long.

To develop six pack abdominals you will need to build muscle on your stomach. Its the combination of muscle building and fat loss that will have your stomach muscles poping out of the skin. You do not need to train abs everyday and you certainly do not need to do long sets of 100's of crunches. 2-3 abdominal focused workouts per week is plenty, the rest of your time should be focused on fat burning.

I have a friend who has 6 pack abs and he never directly trains abdominals. His bodyfat is around 8% and all the heavy weight lifting he dose works the abdominal muscles as stabalising muscles so they get indirectly worked.

Eating For Six Pack Abdominals

Nutrition is another vital piece of the puzzle when it comes to developing 6 pack abs. Its no good working out and training abs intensly if all you eat is fast foods and chocolate. Nutrition counts for around 70% of success from your training program. By adjusting your diet you can, lose weight, bulk up, build muscle and burn fat. Dieting for 6 pack abs dose not need to be hard and complicated in fact i discourage following most diets as not being able to eat when you want will just create more stress in your life and will eventually demotivate you.

Whilst i was following my training program throughout my 12 week muscle building challenge i only made a few minor adjustments to my diet and made fantastic gains in muscle and fat loss. The diet plan i followed basically had me eating healthy foods without any snacks throughout the week and having an 'off' day once a week where i could eat anything that i wanted. You can see the meal plan I followed here.

The key for losing fat is to burn more calories per day then you consume. This is done by consuming less calories then usual and by upping your metabolism therefore putting your body into fat burning mode. One of the best ways to do this is with a calorie controlled diet, making note of what you eat and when.

The following video by Vince Delmonte gives some great nutritional tips on dieting to get six pack abdominals.

There is a strong mental element involved in getting 6 pack abs and like all changes to your body and lifestyle it takes will power and dedication to see results. Psychologists believe that your body takes between 4-6 weeks to form a habit, and i believe this toi be true. When i first started training the first 6 weeks for me was the hardest and sticking to my training routine and meal plans become easier after each week. The piont i am trying to make is that you need to stick to something for it to become a habit.

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