First off, I want to mention that, for most people, getting six pack abs is not an easy task. It requires dedication, but it is possible! Below is a general 2-step guide that, if followed religiously for 3 months, will produce results.
George Arun A
19.04.2023
Everywhere you turn, someone's promising the next secret to getting 6 pack abs. While there's no way to get a 6 pack overnight, regular exercise and a healthy diet can help put you on the fast track. Develop an ab workout routine with a variety of exercises, such as crunches and planks. Your muscles need fuel, and you might need to burn fat to see results, so be sure to stick to a healthy, balanced diet.
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, eggs, natural 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.
1–6: Fruits and berries Fruits and berries are among the world’s most popular health foods. These sweet, nutritious foods are very easy to incorporate into your diet because they require little to no preparation. 1. Apples Apples are high in fiber, vitamin C, and numerous antioxidants. They are very filling and make the perfect snack if you find yourself hungry between meals. 2. Avocados Avocados are different from most other fruits because they’re loaded with healthy fats instead of carbs. They are not only creamy and tasty but also high in fiber, potassium, and vitamin C. 3. Bananas Bananas are among the world’s best sources of potassium. They’re also high in vitamin B6 and fiber and are convenient and portable. 4. Blueberries Blueberries are not only delicious but also among the most powerful sources of antioxidants in the world. 5. Oranges Oranges are well known for their vitamin C content. What’s more, they’re high in fiber and antioxidants. 6. Strawberries Strawberries are highly nutritious and low in both carbs and calories. They’re loaded with vitamin C, fiber, and manganese and are arguably among the most delicious foods in existence. Other healthy fruits Other healthy fruits and berries include cherries, grapes, grapefruit, kiwi, lemons, mangoes, melons, olives, peaches, pears, pineapples, plums, and raspberries.
7. Eggs Eggs are among the most nutritious foods on the planet. They were previously demonized for being high in cholesterol, but new studies show that they’re perfectly safe and healthy (1Trusted Source, 2Trusted Source).
8–10: Meats Lean, unprocessed meats can be included in a healthy diet. 8. Lean beef Lean beef is among the best sources of protein when consumed in moderation and is loaded with highly bioavailable iron. 9. Chicken breasts Chicken breast is low in fat and calories but extremely high in protein. It’s a great source of many nutrients. Again, feel free to eat fattier cuts of chicken if you’re not eating many carbs. 10. Lamb Lambs are usually grass-fed, and their meat tends to be high in omega-3 fatty acids.
11–15: Nuts and seeds Despite being high in fat and calories, nuts and seeds may aid in weight loss (3Trusted Source, 4Trusted Source). These foods are crunchy, filling, and loaded with important nutrients that many people don’t get enough of, including magnesium and vitamin E. They also require almost no preparation, so they’re easy to add to your routine. Some people develop nut allergies as they grow older. If you have a reaction after eating any kind of nut, eliminate it from your diet. 11. Almonds Almonds are a popular nut loaded with vitamin E, antioxidants, magnesium, and fiber. Studies show that almonds can contribute to weight loss and improve metabolic health (5Trusted Source). 12. Chia seeds Chia seeds are among the most nutrient-dense foods on the planet. A single ounce (28 grams) packs 11 grams of fiber and significant amounts of magnesium, manganese, calcium, and various other nutrients. 13. Coconuts Coconuts are loaded with fiber and powerful fatty acids called medium-chain triglycerides (MCTs). 14. Macadamia nuts Macadamia nuts are very tasty. They’re much higher in monounsaturated fats and lower in omega-6 fatty acids than most other nuts. 15. Walnuts Walnuts are highly nutritious and loaded with fiber and various vitamins and minerals. 16. Brazil nuts Brazil nuts have a smooth, buttery texture; are loaded with nutrients; are beneficial for thyroid function; and are one of the best sources of the important mineral selenium.
17–26: Vegetables Calorie for calorie, vegetables are among the world’s most concentrated sources of nutrients. There’s a wide variety available, and it’s best to eat many different types every day. 17. Asparagus Asparagus is a popular vegetable that is low in both carbs and calories but loaded with vitamin K. 18. Bell peppers Bell peppers come in several colors, including red, yellow, and green. They’re crunchy and sweet and are a great source of antioxidants and vitamin C. 19. Broccoli Broccoli is a cruciferous vegetable that tastes great both raw and cooked. It’s an excellent source of fiber and vitamins C and K and contains a decent amount of protein compared with other vegetables. 20. Carrots Carrots are a popular root vegetable. They’re extremely crunchy and loaded with nutrients such as fiber and vitamin K. Carrots are also very high in carotene antioxidants, which have numerous benefits. 21. Cauliflower Cauliflower is a very versatile cruciferous vegetable. It can be used to make a multitude of healthy dishes and also tastes good on its own. 22. Cucumber Cucumbers are one of the world’s most popular vegetables. They’re very low in both carbs and calories, consisting mostly of water. However, they contain a number of nutrients in small amounts, including vitamin K. 23. Garlic Garlic is incredibly healthy. It contains bioactive organosulfur compounds that have powerful biological effects, including improved immune function (6Trusted Source). 24. Kale Kale has become increasingly popular because it’s incredibly high in fiber, vitamins C and K, and a number of other nutrients. It adds a satisfying crunch to salads and other dishes. 25. Onions Onions have a very strong flavor and are very popular in many recipes. They contain a number of bioactive compounds believed to have health benefits. 26. Tomatoes Tomatoes are usually categorized as a vegetable, although they are technically a fruit. They are tasty and loaded with nutrients such as potassium and vitamin C. More healthy vegetables Most vegetables are very healthy. Others worth mentioning are artichokes, Brussels sprouts, cabbage, celery, eggplant, leeks, lettuce, mushrooms, radishes, squash, Swiss chard, turnips, and zucchini.
Step 2: Exercise
You need to concern yourself with 3 different exercises: cardio, weightlifting and ab exercises. And aim to workout 3- 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 the following website. It features professional bodybuilders, but the information is great and can be used by anyone.
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:
Tip: mix up your workout routine every 2 weeks to keep your body guessing and changing. Add or take away different weight or ab exercises, or at the very least, vary the weight, reps or form of cardio you do.
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 dedication on your part but imagine the feeling you'll get when you look in the mirror and like what you see.
Some Exercise Advice are Given Below:
Weeks 1-4: 3 sets of 8-10 reps, rest 45-60 seconds. Stop the first 2 sets a rep or two shy of failure and take the final set to failure. Try to add reps or weight each week.
Weeks 5-8: 3 sets of 12-15 reps, rest 45-60 seconds. Stop the first 2 sets a rep or two shy of failure and take the final set to failure. Try to add reps or weight each week.
Weeks 9-12: 3 sets of 8-10 reps, rest 45-60 seconds. For these four weeks, perform different variations of the workout movements wherever possible. Examples: Instead of a back squat, do a front squat. Instead of a barbell bench press, do a dumbbell bench press. Stop the first 2 sets a rep or two shy of failure and take the final set to failure. Try to add reps or weight each week.
CIRCUIT
Perform the exercises in order with no rest between exercises and 2 min. rest between rounds.
Sit-up 3 sets, 12-15 reps (no rest)
Lying Leg Raise 3 sets, 12-15 reps (no rest)
V-up 3 sets, 12-15 reps (no rest)
Seated leg tuck 3 sets, 12-15 reps (no rest)
Toe Touch 3 sets, 12-15 reps (no rest)
Crunches 3 sets, 12-15 reps (no rest)
Reverse crunch 3 sets, 12-15 reps (rest 2 min.)
How To Do This Core Routine
This is a fairly advanced ab workout, so how you do it matters.
Beginners are better off performing just three out of the seven exercises for two sets each of as many reps as possible, with a minute of rest between sets. From there, build up your fitness and endurance by adding exercises and sets and cutting back on your rest periods.
A reasonable goal is to be able to do the seven exercises in a big circuit all at once, rest a minute or two, and repeat it two more times by the end of 12 weeks.
As you build up to that, feel free to break up the workout in different ways. For instance, I like to perform supersets like this:
Repeat 3 times:
Exercise 1 and 2, rest 30 sec.
Exercise 3 and 4, rest 30 sec.
Exercise 5 and 6, rest 30 sec.
Exercise 7, rest 60 sec.
Perform each set to momentary muscle failure, or until you can't easily do another rep.
Note that I haven't included any direct oblique work. In my experience, direct oblique work only leads to a wider waistline. Besides, obliques get enough stimulation from exercises like squats, deadlifts, and other full-body weight training.
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