The Six Pack has become the holy grail for fitness enthusiasts wanting to look their best. Not many people have one but everybody wants one. It’s not as difficult as you think to get ripped abs but it does take some hard work and discipline to achieve. Let’s take a look at the steps you need to take to get a six pack.
1. Eat a Clean Diet
Exercise is important but diet may be the biggest reason why your six pack is currently hidden under layers of fat. Fitness experts will tell you that you cannot out train a bad diet. A clean diet does not mean going to extremes like just eating bacon and eggs or living off of cabbage soup as some experts have tried to tell you. A clean diet includes plenty of vegetables, lean protein, some good fat, a lot of water, and fruit. It does not include processed foods that are prepackaged or can be cooked in the microwave. Here’s a sample “six pack meal plan? for the average size male weighing 170 pounds.
Breakfast: 5 egg scrambled egg whites with sea salt and black pepper with ½ tbs of extra virgin olive oil
Snack: Protein shake served with water or 1 cup almond milk
Lunch: 5 ounces of grilled chicken on whole wheat, low carb tortillas with 1 tbs of low fat mayo, one ounce of dried cranberries, and a handful of spinach leaves
Snack: Protein shake mixed with 5 ounces of pineapple
Dinner: 5 ounces of shrimp, 5 ounces of sweet potato, 1 tbs low fat sour cream, 4 ounces steamed broccoli
It is especially important to have a protein shake within 30 minutes of working out. This helps increase metabolism, lean muscle mass, and facilitates muscle recovery.
2. Cardiovascular Exercise
Doing a million sit-ups won’t get you the six pack because it will still be buried under layers of fat. The only way to burn fat is by combining your “six pack diet? with some sessions of fat-burning cardio.
The best way to burn fat according to fitness experts is to mix up your cardio causing body confusion. The human body is extremely adaptable and is always looking to conserve energy. You have to switch things up in order to get the full effect. A great technique is to switch back and forth between longer 30-60 minute sessions on the treadmill and short interval training sprints that can be done in 15 minutes. For example:
1. Monday – 45 minutes jog on treadmill
2. Tuesday – weight training
3. Wednesday – interval sprints: 200 meter sprint 60 second rest, 400 meter sprint 120 second rest, 100 meter sprint 60 second rest, 200 meter sprint 90 second rest
4. Thursday – upper body weight training
5. Friday – lower body weight training
6. Saturday – 30 minute jog on treadmill
7. Sunday – day off
3. Resistance Training
You have to build muscle all over your body in order to get a six pack. Have you ever seen a chubby person with a ripped stomach? Of course not. A six pack comes as a result of your ENTIRE body being lean. Yes, you need to do abdominal exercises but they should be just a part of your whole body routine.
Focusing on the major muscle groups like legs, back, chest, and core will give you the biggest benefits as far as fat loss, muscle gains, and increased metabolism. Here are some of the best exercises to focus on while trying to get a six pack.
2. Bench Press
3. Bent over rows
These are just a few of the hundreds of exercises that you can do that focus on the major muscle groups. It’s best to work upper body one day and lower body on a different day to get the best results.
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