Your Guide to Six Pack Abs- How To Get A Ripped Midsection
Do you do everything in your power to develop six pack abs but don’t see results you want and deserve? Well, the reason this is so is because you aren’t going about it the proper way. Nearly everyone who strives for abs isn’t doing the process correctly and is left with a flabby stomach. It may seem like a near impossible task, but it is easier than you think.
Six-pack abs are won both inside and outside the gym. Training is a must, but more importantly, what you do in the kitchen is going to make or break you. Breaking it down into simpler terms, the ONLY way to achieve a six-pack is to reduce your total amount of body fat by expending more calories than are consumed. In order to see your abs at all, you need under 10% body fat. To see them with great detail, you need to get your body fat down to 7% or under. That means, first and foremost, healthy eating and proper training.
The main point I’m trying to get across is that you can develop quite the incredible core by performing tough workouts including gut-wrenching ab routines, but that six-pack is going to remain hidden under a pile of fat unless you shred yourself up to reveal those hard-earned striations. It takes hard work in the gym, but even more discipline outside of the gym when you are taking in your macronutrients for the day.
It really is unfortunate to think that companies come out with all these infomercials and gimmicks nowadays that purposefully deceive you, the public, with items such as the “ab-roller” or that stupid machine that you attach to your stomach that produces an electromagnetic pulse to “stimulate your abdominals”, ensuring misconceptions and your predispositions that six-pack abs can just appear overnight. These machines are quite the definition in which I used to describe them-falsities. Don’t fall victim to these gimmicks (that’s all they are) and do realize that abs do not appear overnight. It takes hard work. Once you understand this concept and reality, half the battle is through. You’re not going to develop abs while watching television. You’re not going to wake up overnight from encompassing a gut to acquiring a chiseled midsection. You’ve got to train your abs hard to develop a strong core that will contain ripples in the muscles. And then, only will an ostentatious set of abs in terms of vanity be shown through great efforts in the kitchen.
Here are very simple but absolutely essential steps that you need to do to achieve a shredded six-pack:
Step One: "You Are What You Eat"
Here is something you should live by: “abs are made in the kitchen.” Learn it, live it, love it. You need to start thinking healthy all of the time and there are many approaches to eating healthy but the main thing is that you need to start with the consumption of small, but very frequent meals along with plenty of cold water (not soda, not juice, but water) throughout the day. Eating more frequent meals speeds up your metabolism to extraordinary levels, which directly correlates to more calories being burned and less fat covering your abs. Eating 2-3 heavy meals a day will attribute to fat storage as when you wait past 4 hours to eat, your body cannibalizes itself, breaking down its muscle to feed itself. Then, it notes to itself that you starved for that long, so it’s going to store onto any fat it has to provide energy for the day. Then what you usually do is stuff your face when that meal at dinnertime comes because you’ve waited so long to eat. You end up consuming a ton of calories per meal (more so than you need), and the excess calories get stored as fat. So we can see how the buildup occurs. You eat breakfast and store fat because your body is trained to store it for energy because you won’t be fed for 6 hours. Even if you burned 90% of those calories throughout that time, you still have a net gain of bodyfat of 10% of those calories you consumed at breakfast. This occurs with each and every meal, where there is a buildup of bodyfat little by little. This all happens while your muscle breaks down, where you require less and less energy to sustain your physicality (the more muscle you have, the more energy is required to sustain the muscle mass, meaning you need to consume more calories to maintain yourself).
However, this will not occur if and when you spread your meals out throughout the day into smaller meals. First and foremost, when consuming 6-7 frequent meals in a day, you actually consume less total calories throughout the day than if you ate 3 large meals. Why is this so? In the beginning stages, you don’t develop the hunger so you don’t overeat. You eat just enough. How does this contribute to fat burning? When eating every 2 hours, your body knows that food is coming readily so it says to itself: “I can burn this energy now and use it as readily available energy because I will be fed soon”. Your body has no purpose to store on fat, because it is provided with the fuel it needs to function. It doesn’t require conservation, because it has no apparent threat of starvation. It provides reason to use the food as energy and trains your body not to store any body fat, while holding onto your muscle mass, which is inherently going to burn up more and more calories for sustainability.
Also, you need to take measures with the proper timing of nutrients. Did you know that eating breakfast within 30 minutes after you wakeup in the morning can actually speed up your metabolism by 20-30%? Nutrition is so vital. How your body looks can be directly attributed to how you eat. Hence, the phrase: “you are what you eat”. This phrase could not be any more true. I would suggest to you that 80% of the way you look comes from what you eat as opposed to how you train. You can train for hours and hours a day…even more so than an Olympian, but if you don’t feed your body the proper amount of nutrients and at the right times of the day, you are going to look like you’ve never lifted a weight in your life. Proper nutrition throughout the day is a must where you consume healthy and natural foods like lean meats, eggs, whole grains, and healthy fats. You must start out with consuming a large breakfast. From there on out, you need to consume something every 2 hours. Do not gorge or reach for something like pizza or a cheese steak sandwich, but a healthy dish like grilled chicken on whole wheat bread with mustard. Get the point? You need to decrease your carbohydrate intake gradually throughout the day until you are consuming zero to practically close to zero carbs for your last couple of meals in the day. So breakfast should contain the most amount of carbohydrates and each successive meal should contain less and less.
Proper nutrition right around your workout is necessary as well. Consume around 30 g whey protein 30 minutes before your lifting workout with a handful of some fruit like apricots. 30 minutes after, consume 40 g fast-digesting carbs and 40 g whey protein. This will keep you lean and refuel your muscles with glycogen so it can repair properly and come back stronger, bigger, and leaner the next day. An hour after that, consume a full healthy meal with lots of protein, low glycemic-index carbohydrates, healthy fats, and key nutrients. Make sure that when just performing cardiovascular exercise the same rules apply with nutrition as a weightlifting session except your post-workout meal should contain no carbs. By just consuming whey protein after this session, you will halt muscle breakdown, however, the fat burning process will continue full-throttle.
Also, water is essential for muscle growth and fat burning. You need to make sure you are consuming lots of it throughout the day. Remember that water does not mean juice or soda. Even the diet drinks are bad for you and will put on body fat as the sweeteners signal to your body that sugar is coming and your body acts as if it will receive sugar, so it acts accordingly. Drink regular unflavored bottled water that is chilled. The body approximately consists of 75% water and thus, always needs water to transport nutrients throughout your body for proper muscle growth and body functioning. Furthermore, according to a study shown in Men’s Fitness, drinking 16 ounces of water or more has been found to help increase calorie burning capabilities. People can use up to 30% more calories when drinking such water as opposed to not. Be sure to drink lots of cold water throughout the entire day.
Furthermore, remember to incorporate some cheating every so often. Every 5-6 days, you should increase your carb intake through the day to around double. Eat the same kinds of foods, but just eat more of them. So eat twice the amount of oatmeal you ordinarily eat in the morning and so forth. When you eat low carb throughout the week, your body uses up all of its glycogen and resorts to fat burning. However, if you remain in this low-carb state for too long, your body is all too good at adapting. So its fat burning efforts will diminish and it will get used to the low-carb diet and resort to the fat and protein you eat for energy opposed to the fat on your love handles. However, when you switch it up and provide your body with a lot of macronutrients like carbs, your body senses that it is out of the low-carb diet stage and begins to rev up its metabolism again in an attempt to burn off more fat. Also, every 20 meals you have (so if you have 7 meals a day, then every 3-4 days) incorporate a cheat meal, where you can eat anything you want. This is going to increase your morale and help you eat healthier during the other days because it will provide you with incentive to get through the week when you have something to look forward to. Cheat meals, when used and not abused, also burn additional fat. The only rule is that the food can’t be fried and it can’t be a liquid drink like soda. Liquids are easily digestible and require minimal effort from your body to break down the nutrients. Please do not abuse this rule and don’t justify to yourself that you can have one every 10 meals and certainly don’t eat 20 meals in one day just to get your cheat meal. Implement this rule properly and it will work to your advantage. We want to train your body to be a machine that burns fat and builds muscle like clockwork.
Step Two: Weightlifting is a Must!
Anytime you spend in the gym must be done with the utmost intensity if you want to develop the physique you’ve always dreamed of. Be motivated day in and day out to make your use of the gym most effective and efficient. While you are in the gym, make sure you do isolation exercises, but more importantly, the main focus of your workout should be of the incorporation of compound exercises like squats, deadlifts, power cleans, hang cleans, clean and jerks, dumbbell lunges, bench presses, etc. Those that require multiple muscle groups will activate your entire body and torch bodyfat. You burn a tremendous amount of calories stabilizing both yourself and the weight, and considering that these exercises are where you are strongest, you will be supporting that much more weight than your own bodyweight. Additionally, your core is activated at all times when you do these movements. Bodybuilders rarely train their abs during the offseason, mainly because they have been worked so hard during these compound exercises that there is no immediate need to bring out any more detail than what they develop from these moves. Furthermore, anytime there is an option between choosing an exercise with a machine or free weights, choose the free weights. Activation of your stabilizer muscles will take effect, including your core, and there will be a significant increase in the amount of calories expended throughout the exercise. Also, rather than sit when doing an exercise, make sure you stand. So instead of doing seated dumbbell curls, perform standing dumbbell curls. You burn a tremendous amount of more calories stabilizing yourself when standing upright than when seated. Think about it. You are supporting your own weight plus the weights you are holding, whereas when you sit, the bench is absorbing that extra poundage. Think critically when you are working out and really analyze the situation presented before you. Think to yourself: “Which exercises are going to provide the most benefit in terms of stimulation to my muscles and which are going to burn the most calories?”. Moreover, do not shy away from heavy weights. Deviate from the high rep ripped theory. It is a falsity and common misconception. Lifting heavy weights is going to activate more muscles and going to burn more calories than you can imagine. Far after the exercise is over, when you lift heavy weights, your body’s elevated metabolic rate will force your body to continue to burn calories and fat. The lower the intensity, the less calories you will burn when the workout is over. Keep that in mind. You should be incorporating heavy weights and moderate weights throughout your entire workout. Furthermore, remember to add intensity sets like drop sets, strip sets, supersets, burnouts, forced reps, and such to elevate your muscle building and fat burning efforts.
Step Three: Abs Are a Muscle: They Require Stimulation
You should really focus on resistance abdominal training a few days a week. In other words, you need to train intensely with heavy weight and resistance against your abs. Training your abs with heavy weight will enable your abs to grow and press up against your skin, making your abs stick out more. Doing hundreds of sit-ups or crunches does not equate to heavy resistance and thus, will be ineffective. Whether you like to believe it or not, your abs respond effectively better to heavier weights and lower reps than higher reps. So instead of doing your 100 sit-up routine (which if done properly with a slow and controlled motion while squeezing the muscle and holding the contraction at the top, even Jack LaLanne in his prime couldn’t do), make sure you implement a program that requires intense stimulation with weights. If done properly, you should only be able to do a few reps per exercise because of the intense burn you should feel. Try to shoot for circuit sets of slow reps, making sure to always contract and squeeze your abs throughout the session. To ensure adequate training (not too little and overdoing it), you should train abs 2-3 times a week intensely. The abs are a set of muscles that recovers quickly, but you don’t want to overdo it. Don’t train them day and night, or even every day. You don’t want to train them while they are still recovering. You wouldn’t train your chest that way, so why train your abs that way? Anything more than a few days a week, will run you into the risk of overtraining, which will hinder precious muscle growth.
Step Four: Don’t Neglect the Cardio
You have to do cardiovascular training. It is a necessary part of this whole equation. Regardless of what you think in terms that weightlifting is enough, it really is not. Weight lifting is obviously a great way to build muscle, which is inherently going to cut the fat and speed up your metabolism, but in terms of burning calories, nothing beats an intense cardiovascular training session. Make sure you perform cardio 3-4 times a week, but only at 20 minutes a session. If you are training hard with weights, that should be a cardio session in itself (not doing a set, waiting 3 minutes, doing another set, but performing 40 gut-wrenching sets containing heavy weight in under an hour). So when you focus on pure cardio, it should be of high intensity interval training sessions, where you mix up the intensities. Perform sprints combined with jogs to recover. For instance, sprint as hard as you can for 30 seconds, then jog for 45 seconds, then sprint again and so forth. You can also do like 80% of your max sprint for a minute, and then 40% of your max in the form of a run. The possibilities are endless. Your cardio sessions can be performed either directly in the morning (after consuming a protein shake with no carbs) or directly after your weight workout. These are the times when glycogen levels are low, so your body will resort more towards fat burning than using the energy from the food you consumed. Also, if you have proper protein intake throughout the day, your muscle mass will be held onto. If you perform cardio in the morning, make sure you just have whey protein directly after to halt muscle breakdown and to continue the fat burning process, and then have a full meal an hour later. If you perform cardio directly after weightlifting, make sure you have whey protein with carbs directly after (disregarding the aforementioned cardio only rule where you just consume protein).
Step Five: Put in Some Extra Effort
Move around a lot. Doing little tasks around the day where you are constantly active is going to help you burn off that extra fat. Doing things like the laundry, cleaning around the house, and making the bed requires extra effort that will burn a tremendous amount of calories throughout the day and will cut into your fat cells like you wouldn’t believe. Constantly fidgeting and moving burns up a tremendous amount of fat and will get your abs glimmering in no time.
Step Six: Implement Proper Supplementation
You need to incorporate proper supplementation. Besides whey protein, get a multivitamin. This is going to help convert your food into energy and will help with the daily metabolic functions of life. Also, look to incorporate citrimax plus chromium picolinate. This supplement does wonders before ingesting a large meal with lots of carbohydrates. If you are going to take this, make sure you only take the recommended serving and don’t take it with every meal.
Step Seven: Stay Motivated
Best of luck on your endeavors to getting a ripped body. Stay motivated and keep your eye on the prize. It may not come overnight, but great things take time to develop. Stay focused and stay on track, because one day your abs will appear. When I was younger, I always used to justify to myself that abs were just not a part of my genetics and that they were too hard to develop (they were for skinny kids). However, with a great deal of work applied to the goal, I can now say I have developed a nice set of abs that others do envy. Soon, others will recognize your achievements and it will really grab their attention and by extension, provide you with a sense of pride and accomplishment. Follow and take these steps very seriously and you will see results in your midsection.
Working out your abs will help you build up the muscular tissue in your abdominals. However, the only way to see ripped abs is if you remove the fatty tissue surrounding it. You need to be under 10% body fat in order to see a six-pack. That means that ab training really is a systemic process in terms of training your entire body, eating a healthy diet conducive to staying lean, and creating the proper anabolic hormonal environment within your body (increasing the production of testosterone and natural growth hormone). MP45 is a program designed exclusively by Muscle Prodigy that details an entire 45 day plan for you to remove that fatty tissue and have your abs looking the best they've ever looked.
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Date Published : 2010-11-05 14:37:53
Written By : Jaret Grossman
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