HOW TO GET A SIX PACK - EASY GUIDE
- josephplatt1979
- Jul 7, 2021
- 5 min read
Updated: Nov 28, 2022
HOW TO GET A SIX PACK
Whether you’re aiming to achieve your fitness goals or simply want to look good in a swimsuit, acquiring a sculpted set of six-pack abs is a goal shared by many.
Knowing how to get a six-pack requires dedication and hard work, but you don’t have to hit the gym seven days a week or become a professional bodybuilder to do so. Instead, a few modifications to your diet and lifestyle can be enough to produce serious, long-lasting results.
While it’s OK to strive for aesthetic fitness goals like having visible abs, the truth is that your core and abdominals play a much more important role than just being nice to look at.
Having a strong and well-trained core allows you to safely stabilize your spine and torso during functional movements, ultimately contributing to a healthier lower back, reduced risk of injury during activity, and overall improved health and well-being.
BUILD MUSCLE ALL OVER
Muscle is your body's primary fat burner so aim to pack on muscle all over your body. Your muscles require energy to contract, which is why you burn calories when you exercise. You will want to focus a big part of your training on compound lifts as these movements work multiple muscle together. Compound moves, such as squats, bench press, shoulder press and deadlifts help you build muscle by moving multiple joints at once and activate many of the key core muscles. Choose at least one exercise that primarily targets every major muscle group, including the chest, back, arms, shoulders, hips, buttocks and thighs. All these big lifts require a solid core so as you build muscle and strength, you will support how to get a six
TRAIN ABS AFTER A WORKOUT
The best way to get a six-pack is to work your abs after each training session.
Let it be the hardest abs exercise or the most fun core exercise, as long as you spend some time chiselling your abs after each workout, you'll see results soon Crunches (normal, reverse, and twisting) Sit Ups, Jack-knife, Bicycles, Side bends and Planks are some of the exercises you could be doing. You don’t need to be doing 20-30-minute workout routines and just 6-7 minutes after each gym session will be good enough. Do your ab exercises and feel the contraction, work the abs and you will feel the burn. You know you are working your abs from this feeling.
DO INTERVAL TRAINING
HIIT is a form of exercise that involves alternating between intense bursts of activity and short recovery periods. HIIT training keeps your heart rate up and increases fat burning.
HIIT is mainly a cardio workout, based with sprints, whether you’re running, on a bike, or on a rower. But you can use HIIT in strength-based workouts too.
HIIT routines that involve bodyweight work or added weight, such as kettlebells, medicine balls, or dumbbells, will work your muscles while spiking your heart rate.
Because HIIT spikes your heart rate, in return you get good cardiovascular benefits, as well as improvements in strength and muscle endurance. This will help build your abs and give you a solid core
HEALTHY NUTRITION
The tired cliché of six-packs being made in the kitchen still rings true, even today. You can do endless reps of crunches, mountain climbers and leg raises, but if you're not shedding the blubber that covers your muscle, they'll never show.
how to get a six pack is not just made in the weight room and the real work starts in the kitchen. You’re going to need to approach your nutrition with the same discipline you bring to your workouts.
If you’re eating too much, you’ll store the extra energy as fat. If this is the case, the only way you’ll show off show off the abs you’ve been training so hard for is by lowering your caloric intake.
Apart from helping to keep your body-fat percentage where it needs to be, eating the right foods will help you build muscle and have a strong core worth revealing.
You will want to include whole carbohydrates like quinoa, brown rice, sweet potatoes, and fruit will fuel your workouts. You also need healthy lean protein sources to help grow and repair, protein-rich foods like eggs, lean meats, protein supplements and, fish. Also you will need a source of good healthy fats like almond butter, walnuts, avocado, flaxseed and olive oil. Healthy fats are needed for a slow release of energy and also help with hormone balance, help your metabolism function at its best and help your body absorb all of the nutrients it needs.
KEEP HYDRATED
Water is crucial to just about every aspect of health. It plays a role in everything from waste removal to temperature regulation. Staying well-hydrated may also help bump up your metabolism, burn extra belly fat and make it easier to get a set of six-pack abs. We should aim to consume around 2 litres of water per day and even more on the days we exercise. Staying hydrated each day is crucial for many reasons including to regulate body temperature, keep joints lubricated, prevent infections, deliver nutrients to cells, and keep organs functioning properly. Being well-hydrated also improves sleep, cognition, and mood.
LIMIT SUGAR
One of the most important things you can do to lose belly fat and see your abs is to cut add sugar from your diet. There’s added sugar in everything nowadays, from sauces to breakfast cereals and even almond milk. Cut out sugar, and you’ll be surprised at how quickly the fat melts away. That’s because sugar is packed full of empty calories, nothing else and are providing no nutritional value at all to your body. Replace those empty calories with nutritious ones, and reach for a piece of fruit the next time you get a sugar craving. Natural sugars don’t affect the body in the same way as processed, refined sugars do.
AVOID PROCESSED FOOD
Heavily processed foods like chips, cookies, crackers and convenience foods are typically high in calories, carbs, fat and sodium. We all know the ingredients in these foods make the taste better, but too much of them leads to serious health issues like obesity, heart disease, high blood pressure and diabetes. Not only that, these foods are typically low in key nutrients such as fibre, protein, vitamins and minerals. Getting rid of these unhealthy junk foods from your diet and swapping them for whole foods can increase weight loss, reduce belly fat and help you achieve how to get a six-pack.
AVOID ALCOHOL
Treating yourself to a few beers on the weekend after a hard week of work may sound great, and it is, but just not good on how to get a six pack. The average pint has 200 calories, and the average large glass of wine has 250 calories. That means that you’ll need to add 30 minutes to your workout, each drink, to balance out the impact of your alcohol.
BOTTOM LINE
Starting the path on how to get six pack abs is not as hard as it seems. But you have to have the dedication and the desire to start making that change. If you do want a visible six-pack, you will need to reduce your body fat levels substantially below a normal range. Body fat reduction can be achieved through a variety of dietary and lifestyle strategies.
When you decide to make that change then your whole body will begin to change into a fitter new version of you.
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