First off I want to mention that, for most people, getting six
pack abs is not an easy task. It requires serious dedication,
but it is possible! If were blessed with naturally low body fat
and good muscle definition, enjoy it! Otherwise, below is a
general 2-step guide that, if followed religiously for 3 months,
will produce results.
Step 1: Nutrition
This is the single most important part of the puzzle, hands
down. You can have the most impressive set of abs, but if
they're covered with a layer of fat, you won't see them! Break
up your day with 5 or 6 mini-meals because this jump starts your
metabolism. And stop eating the food that is preventing results:
white bread, loads of pasta, soda, candy, fast food,
hydrogenated oils, sugars and fructose corn syrup.
Instead, replace them with foods that will help you reach your
goal: oatmeal, olive oil, whole grain breads, fruits,
vegetables, nuts, peanut butter, chicken, fish, protein and
water. Be realistic- you'll slip here and there, but make a
conscious effort to radically improve your eating habits because
getting a six pack will be impossible if you don't.
Step 2: Exercise
You need to concern yourself with 3 different exercises: cardio,
weightlifting and ab exercises. And aim to workout no less than
4 times a week.
The cardio you do can be anything: walking, running, biking,
swimming....whichever cardio you don't mind doing so that you'll
stick with it. Aim for 30-45 minutes, a minimum of 2 times a
week.
Weightlifting is important because 3 pounds of added muscle
burns as many calories as a 1 mile jog...and this is while
you're just sitting around! Aim for 30-45 minutes, a minimum of
2 times a week. If you're confused as to what exercises to do
for each body part, check out out the following website. It
features professional bodybuilders, but the information is great
and can be used by anyone.
http://www.bodybuilding.com/fun/exercises.htm.
The last exercise you need to incorporate into your workout is
ab exercises. Aim to work your abs a minimum of 3 times a week.
There are a ton of different ab exercises you can do so try to
find 3 or so that you enjoy doing so you can mix it up. A good
database of different ab exercises is:
http://www.bodybuilding.com/fun/exername.php?MainMuscle=Abdominal
s
Well, there you have it. Follow the above for 3 months
religiously, and while results will vary from person to person,
you will experience improvement. It will take serious dedication
on your part, but imagine the feeling you'll get when you look
in the mirror and like what you see.
