If you have a goal of losing fat and getting a six pack, it's time to act now and start getting and attaining good information on training and nutrition to finally accomplish the goal.
Remember the time when you first mumbled to yourself, “I want six pack abs right now…I'm going to get a six pack and a lean stomach in time for spring break...the beach...the summer...how to get a 6 pack fast?” Well, getting six pack abs and a slim, trim, and ripped stomach is not as hard as many fitness specialists and trainers make it out to be.
It's not rocket science. All it takes is the first initiative to find out and know the correct information. Once you have that knowledge, it's time to put it to use through action. By action, I mean proper training and eating correctly. Check out the rest of the articles here on this site and pick up one or several of the training programs recommended by us for a more in-depth guide that you can follow for getting a lean stomach. Planning is only one part of the equation here.
Follow good eating and exercising habits on a consistent and daily basis and you’ll have a lean six pack ready to show it off in due time. There are two factors you have to consider that is of utmost importance to building a good looking abdominal mid-section.
1) Correct calorie deficit diet and nutrition
2) Direct, targeted, and focused ab training with a multitude of abdominal exercises
Coming from old school powerlifting and bodybuilding backgrounds, all of us here go through successive phases of bulking and cutting throughout different seasons in the year. When we bulk, we eat a lot to gain muscle. When we cut, we eat less and/or do more exercising to lose fat. And this is where a calorie deficit diet comes into play.
A calorie deficit diet will have you eating less than normal, which puts you in a negative energy balance or negative state of energy balance. You'll lose weight if you eat less than you burn in calories. This allows for fat loss all over. With total body fat loss, the abdominals will eventually shed its fat as well, clearing way for a lean stomach.
Here are 5 rules to follow for maximizing a diet for fat loss,
1) Maintain a high protein intake, eat at least 1 gram of protein per pound of lean body weight
2) Drink plenty of water. We recommend at least half a gallon of water every day
3) Maintain either a 40/40/20, 35/35/30, or 50/30/20 ratio of carbs, proteins, and fats for your diet. For example, take the 40/40/20 ratio guideline. This means that 40% of calories in your should come from protein sources, 40% from carbohydrate sources, and 20% from fat sources of food. One gram of protein is 4 calories. One gram of carbs is 4 calories. And one gram of fats is 9 calories. You can do the math there to find out how many calories should come from each macronutrient.
4) Ensure at least 20% of your diet is coming from fats, with mainly from good essential fats. This includes the omega-3s and omega-6s essential fatty acids.
5) To create a negative energy state, subtract 500 calories from what you currently eat. Aim for at most 1 pound of fat loss per week.
Now, targeted and direct ab training deals with working the abdominals the correct way with both heavy and light abs exercises using a wide range of repetitions. The light abs exercises include situps, crunches and its variations, leg lifts, chinnies, reverse crunches, and body weight side bends without extra loading.
These are abdominal exercises that you can do a lot of reps, upwards of 50 in one set, maybe even 100 reps for movements like crunches and situps. These exercises give you the burn for your abs, the “pump” without additional loading or weights. The abs exercises listed here is not an exhaustive or complete list.
The heavy ab exercises include the bench flag, kneeling knee and standing ab wheel rollout, weighted crunches, barbell or dumbbell side bends, and plank holds for maximum time. These movements require more attention to form and resistance. You can also make the ab workout more difficult by wearing a weighted vest for more loading and resistance to further stress the limit strength capabilities of your abs.
Combine both heavy and light exercises into your ab training regimen. Train your abs 2-4 times per week and use good form for all abdominal exercises.
So now you know the basic template of how to get a 6 pack.
Train Hard. Train Safely. Train Smart.
If you have any questions or comments, don't hesitate to leave a comment below or email me at ZQH245@gmail.com or ZQH250@gmail.com
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