Thursday, August 21, 2014

How to get six pack abs

Six packs are one of the most attracting features of a man’s body, not only they are sexy and give your body a well-standing posture, they also support your back and abdomen; giving you strength and stability doing you daily life tasks.

 

How do I get six packs?

Straight to the point; there is no one thing that you do to get your six backs defined, it is a whole package deal of diet, exercises. A combination of those two will get you the abs you desire and maintain them after that.

Keep on reading to know how to make a diet and a workout plan that sculpt your six pack abs.

 

Six pack abs diet plan

Gaining defined abs only by exercises is a misunderstanding, because even if you built those muscles, they won’t show if they were covered with layers of fat on top of them, so a well-designed diet is crucial to strip off abdominal fats.

There are two main things to focus on in your abs diet: calories quantity and calories source (i.e. quality), as follows:

1)    Calories quantity

To stimulate excess fat burning, you need to create a calorie-restricted diet, i.e. reducing your overall daily caloric intake based on your own body needs. Go to how to use Fitnessyard tools for guidance on how to do this.

Avoid crash dieting; crash diets are more like a long-term muscle-loss plan than a long-term fat-loss plan, which is the opposite of what you need.

2)    Calories quality

After you know your average daily calories needed, make sure you chose the right type and sources of foods that contain the nutrients you need to burn fat and build up six pack muscles.

Leveraging your protein intake is highly important as well for couple of reasons;

  • Protein is the building block of muscle tissue,
  • It has high Thermic Effect of Food 20-30% (which is the amount of calories your body spends on digestion of food), so more protein foods means more caloric burning,
  • It gives satisfaction feeling, hence less food cravings,
  • It will prevent your body from using its own muscles for energy, preventing muscle wasting.

So focus on increasing your food intake of high value protein foods –especially after your workouts- such as lean meat, eggs, fish, turkey, poultry, milk and cheese. In addition to plant based protein like legumes, nuts and peanut butter.

Read more about the top 10 foods that boost anabolic process.

 

Having that said, try not to become calorie counting maniac; it will stress you and may cause you to abandon your goal. You can see significant results by watching your food portions, eating nutritious foods and doing the right exercises.

Which brings us to the next point…

 

 

Six pack abs workout plan

While the obvious is to do exercises that target your upper and lower abdomen muscles (your six packs), it is also important to have core and all body strengthening exercises that support your abdomen muscles and build harmony with the rest of your body.

Other best practices for six pack training include:

  • Leave at least 48 hours between strength training days, (important to allow the muscles to recover and build new tissue).
  • Start your workout session with 5 minute warm-up, like jogging, rope jumping, etc.
  • Start with the abs exercises then total-body exercises to be in your full muscle-glycogen stores while executing abs exercises.
  • If you chose to have the cardio in the same day with strength workouts, do the cardio after strength exercises also.
  • Increase work intensity after two weeks by increasing workout resistance; using heavier weighs, or holding weight plate or dumbbells.
  • Add new exercises and change couple of them every once a while to provide new stimuli to your body.
  • Have at least one rest day per week.

 

Earn your six packs and start your workout plan…

One week abs exercises with total body strength emphasis

Saturday, Monday and Wednesday

Exercise

Rep. / time

Rest

Sets

Weighted Hyperextension *


12-15

Non

1

Vertical Straight Leg Raise - Parallel Bars *


12-15

Non

1

Lying Leg Raises *


12-15

Non

1

Twist Crunches – Legs on Exercise Ball *


12-15

Non

1

V - Up *


12-15

Non

1

Basic Crunches *


12-15

Non

1

Bottoms Up *


12-15

Non

1

Front Plank *


12-15

Non

1

Bodyweight Squat


10-12

30 sec

2

Dumbbell Bench Press


10-12

30 sec

2

Lever Seated Leg Extension


10-12

30 sec

2

Dumbbell Upright Row


10-12

30 sec

2

Barbell Clean and Press


10-12

30 sec

2

Saturday, Monday and Wednesday

Exercise

Rep. / time

Rest

Sets

Cardio: Treadmill Walk


30 – 45 minutes

_

_

Tuesday and Friday

Rest day

_

_

*Ab exercise

 

Use nutrition plan builder to put your diet plan into actual meals and snacks that goes hand in hand with the six pack workout plan you’ll build.

Now that you've got your six packs plan, implement it, maintain the new good habits that you acquired, and then, you have the eligible right to show your six packs off.

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