Getting the perfect pair of abs is no easy task; it requires hard work and determination. But at the same time, it isn’t exactly the kind of rocket science that most body building websites make it out to be. As long you go into it with a goal-oriented mindset and the drive to carry it out, you can achieve the perfect pair of abs.
Toned and flat abs is something that you always wish for, and it is also true that everyone wants them. Many people think that exercise is the only way to achieve that six-pack abs, but that is not true at all.
Losing weight and losing fight are not necessarily the same processes, although they certainly are similar. A legitimate fat loss plan will almost always have you losing a certain amount of weight, however, an improper weight loss plan will not have you burning as much as you would desire.
Attempting to strictly lose weight without proper training can leave your body looking different than what you may have hoped to achieve, making it even more difficult to achieve your dream body than it may have already seemed.
You can do sit-ups and crunches until that cows come home and then you’ll never get that look that you want for your abs. The abdominal muscles of the body need to be near the surface of the skin.
This means taking out all the layer of fat over those muscles.
Exercise does help you lose the extra pounds and will also go a long way to making your abdominal muscles strong, but without proper food, you’ll never be able to see the six abs that you have worked upon till now. The old saying “You are what you eat” plays an important role in achieving six pack abs.
To require six pack abs, a dedicated training with proper nutrition is a must. Not all the foods are equal when it comes to the fat of belly with some causing problems than others.
The following list of foods is listed below that you need to avoid if you want to gain killer abs.
Additional Reading: How to Lose 20 Pounds Fast!
How to Get Six Packs Abs
Before you can get started on getting proper abs, you need to know how they are actually formed. Like most muscle mass, abs are formed by taking in a certain amount of protein. You’ll also have to supplement this with a six pack workout for proper results. As long as you keep doing the proper six pack exercise along with a diet chock full of protein, you’ll be able to achieve abs soon enough.
Getting abs is just not impressive, but is also the sign of the strong person. For this, diet and exercise both plays the major role, but the main thing is a set of abs that everyone envies.
In this guide, follow the points to get that solid six pack abs, a training plan that replaces sit-ups with the healthy core builders and some tips to keep your metabolism firing all day.
With such a wealth of information and sources out there, it can become excessively frustrating to pick out a single reliable source of info. Most sites will make hollow promises for the right six pack workout or mislead you into buying supplements and products that you probably won’t ever need.
These websites can end up causing you frustration and you may even end up working harder than you should to get a pair of abs.
For many people, this leaves them disheartened and they’ll get turned off the idea completely. But fear not, because there are many legitimate sources that will actually work. One such program is the Science Based Six Pack which will help you achieve your goals and get you that perfect six pack abs in no time. You can find the benefits of this program later on in this guide.
Throughout your routine you should notice an increase in your muscle mass as you keep up with your six pack workout. Once you start to keep a proper diet, it will result in greater weight loss and an increase in the size of your abs.
Keep reading below for more information on how to get a six pack!
Basic Keys to Burning Abdominal Fat & Getting a 6 Pack
One of the primary keys to losing body fat and building a body that you love to look at each morning is to make sure that you incorporate a certain amount of weight training in to your weekly routine.
According to Become a Personal Trainer, cardio and maintaining a healthy diet are important for burning fat and losing weight, but without a consistent approach to weight training your overall “shape” will probably not improve as much as you had previously hoped.
Although it is mostly true that you cannot “spot burn” fat from your midsection (although do it yourself cryolipolysis accomplishes this task in a way), there are ways to adequately shape this region of your body. One excellent way to shrink your midsection is to perform abdominal exercises before you do your daily cardio or weight training.
The concept behind this is that you will essentially “heat up” these muscles, allowing your body to burn fat from this region more preferentially.
This is certainly a benefit you can take advantage of!
No, this does not mean that doing 500 sit-ups per day will give you a 6 pack.
However, it does mean that if you are consistently consuming less calories than you burn, and you are training consistently, you can make some sort of direct impact on your midsection.
(Six Pack) Abs Are Made in the Kitchen – What This Quote Really Means!
It seems that this quote is posted all over the internet these days.
Getting in shape is no longer as simple as people used to think it was. When you hear someone say that abs are made in the kitchen, it is 100% true!
Abs most definitely are made in the kitchen, there’s no doubt about it. When you’re trying to lose weight, it’s the 80/20 rule.
80% of your results are made in the kitchen, 20% of your results are made in the gym.
Now, don’t get me wrong, this doesn’t mean that you can stop exercising entirely, because that’s a big piece of the pie. However, if you’re stuck and not losing any weight, the first place that you should look is at your diet.
You can go to the gym for 6 hours a day, but if you’re still consuming more calories than you burn, it’s not going to matter.
Now, let’s say that you’re keeping a close eye on the amount of calories that you take in, you’re in a calorie deficit, but you’re still not getting the results that you want. What next? You need to take a look at the actual food that you’re eating.
If what you’re eating consists primarily of foods that are unhealthy, process, low in nutritional value foods, then you’re not going to see optimal results.
This is where the 80/20 rule applies once again.
80% of what you eat should be healthy foods, while you can use the other 20% to indulge a little bit.
Take a look at these recipes below to help you lose weight fast and efficiently!
Easy Recipes to Fight Fat and Get Six Pack Abs
Losing weight and keeping it off is no small task. Everyone knows this, otherwise we would all be fit and toned. However, there are some great dieting tips that can help you get there.
Some of them are to eat enough protein, fiver, fats, and healthy carbohydrates.
There are also some healthy recipes that are super low in calories, and great for people trying to lose weight. These recipes are:
Feta Cheese and Broccoli Omelet on Wheat:
This is a great, and easy breakfast recipe to make.
It’s quick, only takes 15-20 minutes, and will keep you satisfied throughout your morning.
You get plenty of fiber from the broccoli, protein from the eggs, fats from the cheese, and healthy carbs from the whole wheat bread. Overall a very well-rounded meal.
Chocolate Dipped Bananas
This has got to be one of the easiest deserts on the planet to make.
And, it’s healthy!
All you need is a knife to cut the banana, some chocolate, and a microwave. As well as the vitamins and minerals that you get from the banana, the chocolate ads a nice source of healthy fats as well.
See Also: Cocoa vs Chocolate
Banana and Almond Butter Toast:
This simple, and easy to make breakfast contains three of the best morning foods to eat.
The bananas and whole wheat bread contain healthy carbs, vitamins, and minerals that will help keep you full.
While the almond butter has all the healthy fats and protein to keep you energized. Definitely a good choice if you want to stay full all the way till lunch.
Read More: Are Bananas Bad for You?
Steamed Vegetables with Grilled Chicken Breast:
Did you know, that by eating certain foods you can burn an extra 300 calories per day?
Yes, it’s true.
By eating vegetables, it’s possible to burn an extra 300 calories per day.
This is because of the amount of energy your body uses to digest the fiber in the vegetables. So not only do you get the health benefits of eating vegetables, but they’re perfect for weight loss.
The chicken is added for the protein.
Misconceptions About Building Perfect Abs
More often than not, people tend to think that they’re eating healthy, when in reality they’re not.
It’s important that we stay on track, and be honest with ourselves.
In fact, I’d be willing to bet that you can think of at least one thing that you’ve eaten recently that you know was a bad decision.
Am I right?
I know I am. It’s always that one snack that keeps tripping you up on your diet, your weakness.
Now, you may be thinking, “one snack isn’t going to set me back that much”. It certainly will. That extra 150-300 calories every day adds up quickly.
Be honest with yourself about your diet. If you have that “weakness” in your house right now, throw in in the garbage. And don’t buy more of it!
Your progress, and your abs will be determined by what is in your kitchen.
Keep it clean.
At least 80% of what you eat should be clean foods. You get out what you put in, I’m sure you’ve heard that saying before. Give your body what it needs, and you won’t be disappointed!
Foods to Avoid for Getting Six Pack Abs Fast Naturally
The consumption of sugar and carbohydrates has the strongest association with fat.
Remember, the sweeter a food is, the more fattening it will be. Sugar causes fat by creating a spike in the sugar levels in your blood, but if you are accessing too much of sugar, insulin calls on the liver to take up the excess.
Sugar is something that gives you calories without providing vitamins and minerals. You eat any sugar white, brown, powdered, fructose, etc. they all cause fat production in the body, so it is advised to avoid it.
See Also: Sugar Alternatives for Coffee
Junk is great in taste, but it is the fact that it provides no nutrition at all as it contains an elevated level of sugar, salt, and fat. The junk foods are not an effective way to fuel the kind of workouts that are essential to tone the muscles. This is because of the increase in blood sugar.
Avoid foods like crackers, chips, cookies, pasta, pizza and ice cream as much as you can. A little of them is fine but having too much of them will make it impossible to achieve the abs.
The dressing makes the things taste good because of the combination of fat and salt which are not suitable for anyone who is working hard to get those muscles. The better solution is to spend on green and fresh vegetables.
If you are on the 1400 calorie diet per day, then you can only eat 36 grams of fat. So, a single serving of the salad dressing can account for more than half of your fat intake daily. If you can’t have salads without dressing on it, then avoid that contain saturated fats and dairy products.
Instead, look for the one that includes vinegar, olive oil, and mustard, honey or lemon juice.
Alcohol is another one of those drinks that fall into the category of calories. This isn’t food but a mixture of carbohydrates, sugar, and ethanol. None of the ingredients would help you develop those muscles, but its impact is worse.
Drinking is usually done when you are eating and let’s accept it; many people don’t make the best decisions when they drink. Alcohol is often served on the locations that provide processed food, fried food and sugar and also the hangover that occur as well.
In the occasions, go for the wine or other beverage that is low in carbohydrates and sugar.
Additional Reading: Ways Alcohol Affects Weight Loss
Dairy is high in fat even if you think it is opposite. A natural mechanism in the body doesn’t kick in because they can’t count that how many calories are consumed. The body thinks that it contains only a few calories while it took quite a few.
Things like hormones and antibiotics can change the chemistry of your body and increase the fat rather than burning it. Look for the nut-based milk that is made from cashews and almonds.
So, these were some of the products that you totally need to get rid of to get that killer six pack abs. Now, after mentioning about the products, let’s talk about that how would you get them?
Read More: Goat Milk vs Cow Milk
Best Core Exercises for a Six Pack
One excellent way to achieve your goals of having a flatter or smaller midsection is to perform various planks and isometric ab exercises, followed by steady-state fasted cardio. Although sit ups and crunches are probably the most well-known abdominal exercises in the world, they definitely are not the most effective.
Your abdominal muscles are not meant only for flexion and extension of the spine, and should be trained much more thoroughly than this. Isometric ab exercises such as the forearm plank or the high-plank are excellent for increasing your body’s ability to burn fat in the abdominals because they strengthen and builds core muscles in a complete way.
Sit-ups and crunches are not nearly as effective as these exercises because they only work the “front” part of your abdominals. Planks are a much more comprehensive abdominal movement, and will surely provide you with the type of results that you are looking for.
Check out the exercises below for a wide range of abdominal exercises that will have your core strong and shredded!
More Information: Alternatives to Crunches
The high plank may seem to be just the starting position of a push-up, but it is actually a comprehensive abdominal exercise, with many intense variations!
The high plank is an excellent exercise to improve shoulder stability, as well as strengthen the full scope of your core muscles.
Variations of the high plank include mountain climbers, lifting either one hand or one foot, adding weight on to your back, or performing the plank on an instability device.
Further variations are possible as well, but these are just some beginner movements for you to work on!
High planks should be mastered before you move on to any more technically difficult exercises to ensure that you have sufficient back strength and control over your abdominal muscles, in order to protect yourself from injury.
Although it is more commonly thought of as a lower body exercise, the glute bridge is an excellent exercise for strengthening your transverse abdominal muscles, and helping you to achieve proper standing posture.
One of the fundamental issues with exercises such as sit ups and crunches is that they are constantly putting your neck and spine in to a straining motion.
Especially if you are a person who consistently performs these exercise, glute bridges are necessary to balance out the mechanics of your body.
Glute bridges can be enhanced by performing them unilaterally, with your feet raised to an elevated position, or with your feet on an instability device such as a physio ball.
If you are a person who is looking to compete in any type of powerlifting event, or simply desiring to squat and deadlift huge numbers; mastering the glute bridge and a few advanced variations is recommended.
Forearm Side Plank
Many people believe that side-to-side crunches or “Russian twists” are the best exercises for your oblique’s, but both exercises place huge amounts of strain on your spine.
If you are looking for V-shaped abdominal muscles and a solid core, forearm side planks are the way to go.
Isometric exercises are proven over and over to be incredible for building abdominal strength, and a functionally useful core.
Holding a forearm side plank for 45 seconds or more will definitely have you feeling strong, but there are more advanced variations as well. You can advance this movement by lifting your top leg off the ground, holding a dumbbell over your head for additional weight, or playing around with various instability devices.
Heavy carries are possibly the number one exercise for building a strong, shredded, and functional core; and could be the only core movement you need to perform.
In fact, you could even think of all of these other movements as accessory movements to the farmer’s carry! Farmer’s carry force almost (literally) every muscle in your body to contract, as you carefully carry a heavy object for a certain distance and amount of time.
You can alternate the amount of distance you move the weight, with the amount of weight, to give your core new and exciting challenges.
You can also off-set the weight on your body by holding more weight on one side than the other, or by holding no weight on one side at all. These variations are definitely for the more advanced trainee, but they will absolutely smoke your core muscles!
One last “core” exercise is not exactly a core-specific movement at all, but it will shred your midsection in no-time!
Have you ever seen a sprinter without a 6 pack of shredded abs? No?
Well neither have we!
Sprinting should never be done without a thorough warm-up, and there is rarely a need to sprint for more than 95% of your maximum power.
Sprints of between 50 and 400 meters put an incredible amount of torque on your core muscles, forcing you to contract and control your abdominals with every stride.
Add in a few sets of sprints 1 or 2 times per week and you will quickly see a difference in your physique!
Recommended Reading: Sprint Workouts for Weight Loss
People often think that pull up is the exercise for back and biceps and it certainly is. If done correctly, no kipping, no hip hinges and no flailing legs, pull-ups also require the core strength.
Hold a bar with a grip that is wider than the shoulder width. Pull the shoulder down and back, bend the legs across, cross your legs, squeeze your butt and brace the abs. Pull yourself up until the collarbone reaches the bar. Return to the same position.
Sets: 3, Reps without failure and rest 2 minutes between sets.
Picking up a ball that has weight requires the posterior chain to fire like in a clean or deadlift. When you get the ball downward, make sure to fire your core hard while hinging at hips.
Gran a light weight ball and hold above your head. Throw the ball downwards at the ground as hard as you can. Be careful and bounce back.
Sets: 3, Reps: 20; rest 1 minute between the sets.
This exercise works for your entire body. You need to work out the abs a lot to sustain tension out of the weight.
Wedge the one end of a barbell in the corner of two walls or use the landmine attachment. Lift the barbell by the other end and hold it on your chest. Press the barbell from your chest with both hands. Keeping the arms straight, rotate from shoulders to one side, then vice versa. Return to the same position.
Sets: 3, Reps: 10 on each side and rest 2 minutes between the sets.
This is the most challenging abs exercise that forces your entire core to hold as you move your legs from one side to another and it also hits the oblique.
Lie down on the floor flat and raise your legs until 90-degree bend at hips. Keep your legs straight and perhaps lower them to the right. Return legs to an upright position and then lower to the left. Repeat until all reps are performed.
Sets: 4, Reps: 10 to each side and rest 1 minute between sets.
Focus on your abs to do all the work.
5 Fitness Products That Will Help You Achieve Six-Pack Abs
Currently, there are a lot of fitness products available for abs training.
The fitness industry is full of innovation, and new products are being shipped out as the best solutions to deliver six pack abs. Truthfully, a machine is not the only thing that can give you a flat tummy, but a few tools can help you get the abs you need.
But once you have the tools, you need to lose fat by doing cardio and use a diet that will work to bring out your muscles.
Once you start training the abdominal muscles with or without equipment, your core will become strong and toned.
Having a strong core is paramount since every exercise you take contributes to the core and it helps you achieve a great posture as you take care of any chance of a lower back pain developing.
We are going to look at five ab workout equipment. These products are recommended by fitness experts because they help you to get the great results in a short time.
Abdominal Workout Chair
Abdominal workout chairs are used to tone and stretch the lower and upper ab muscles and oblique’s.
A great product from this category is the Ab Lounge Ultra. It has a unique design that supports the head, the neck, and the back to avoid adding pressure to the wrong areas as you perform ab workouts.
The Ab Lounge Ultra has an Iso-Grip and Focus padded strap handles to support several hand positions respective to the exercise. It also has a rolled steel frame to support weights of up to 250 pounds.
The machine also has a mesh seat material and a footprint that is fold-able to carry and store it easily.
It has foot pedals and a workout DVD that has all the different exercise that can be worked on the Ab-Lounge Ultra. For more details on this product, check out this Ab Lounge Ultra review by Fitness Tech Pro.
Adjustable Sit-up Bench
Ab benches are old fitness equipment that are easy to find.
The current ones are adjustable which allows one to increase and decrease the board’s angle; this makes it possible to change the resistance.
There are different exercises that can be done besides sit-ups. For instance, leg raising, crunches, twists etc.
It is important to purchase a sit up machine that is wide and long for you to avoid any injuries and strains. Be ready to get an adjustable bench to change the resistance as you wish.
The ab wheel is one of the best ab fitness products that can train abdominal muscles plus the back, arms, and shoulders. The ab wheel can allow you to perform a great core workout.
The muscles can be stimulated in and out making the muscles move continuously which can be a daunting for beginners to enjoy since there is a lot of pain that follows up after the first exercise. But once an individual gets used to it, it is easy to work with it.
The ab wheel is perfect equipment for upper and lower abs training.
If you desire to have a slim waist, you need to work on your lower back.
If you have a stronger lower back, you will be able to perform several exercises and avoid any pain. Apart from the hyperextension move, there are a few more advanced core workouts that you can work on using the roman chair.
For beginners, a big mistake comes when they focus only on the abdominal muscles and avoiding the lower back.
This tends to bring about lower back pains, a poor posture and increase the chances of having injuries on the lower body.
Pull Up Bars
Pull up bars can work out various parts of the body, and it can also work on abs. Several ab exercises can be done to train the oblique’s and abdominals.
Knee raises and hanging leg have helped people to get a flat tummy.
There are 2 types of equipment that one can use at home to create perfect abs; a mounted pull up bar or a power tower.
If you want to purely focus on abs, the mounted pull-up bar is efficient, but if you want to do other forms of exercises with ab workouts, then the power tower is the best option.
Additional Rules for Getting Abs
Work on the Whole Unit
Abs is not everything. Working on your abdominals, lower back and oblique prevents imbalance and as a bonus will let you lift bigger.
Cortisol, the stress hormone increases belly fat, so too much of that means you must be able to achieve visible abs. Reduce it and see the better results. If you drink a lot of caffeine, try cutting down. You can drink green tea before your workout, but avoid caffeine at other times of the day.
Train with the Anti-Movements
Core does the best work when resisting the movement; advanced core training focuses on the anti-movements.
Eat Better and Not Less
When talking about food, calories are less important than the quality.
Go for Standing Exercises
Exertion happens when you are lying down, you’ll get used to using the core from all the angles.