When it comes to getting a Six Pack and those ripped lean abs that everyone seems to want now days the method and approach most people take is far from effective!

Years ago when I used to work in a private health club as a Personal Trainer I had a bit of a reputation for having some of the best abs in the gym and I used to get asked ALL the time…

“Adam, how do I get a Six Pack?”

And the person asking was always expecting me to show them some super advanced funky Ab exercise they hadn’t seen before and they were always shocked with the answers I gave… but it was always the truth.

Getting a Six Pack is NOT about doing hundreds of crunches or sit ups or any other Ab exercises for that matter.

So here I’ve given you 10 simple steps to getting a Six Pack… Follow each of these steps and you will soon be the proud owner of a ripped lean toned six pack of your own, guaranteed!

1. Intense Cardio Intervals 

If you want to get those abs out then you need to melt away the layer of fat that’s covering them and one of the very best ways to do that is through short bursts of high intensity intervals. Sprints are especially effective as the rotation involved from your truck while sprinting involves your abs and obliques (the muscles around your sides)

Whether outside in the park or in the gym, sprint for 30 seconds as fast as you can then walk and recover for 1 minute. Repeat that 10 times and you will create some crazy fat burning results. Do this at least 3 times per week!

2. Control Blood Sugar

One of the keys to losing fat around your midsection is learning to control your blood sugar levels. Out of control blood sugar levels is one of the major causes of fat and weight gain and the biggest killer of peoples Six Pack dreams.  

Cut out all processed refined white Carbs (carbohydrates) and replace them with brown wholemeal or wholegrain Carbs. Only eat the brown foods in their natural state to help stabilise blood sugar levels, increase and improve energy levels and increase fat loss.

3. Hydration

If you want killer Abs then hydration is key! If your striving to get lean ripped and defined and you’re constantly dehydrated then you’re fighting a losing battle. All your workout efforts will be in vane if you don’t drink enough water and stay thoroughly hydrated, so drink up.

A minimum of 2 litres per day, more when your working out. Personally I think 3-4 litres per day if you want to see your Abs!

4. Build Muscle

Building lean muscle tissue essential to getting a Six Pack, and I’m not merely talking about your Abdominals. You cannot spot reduce body fat so building and strengthening your abs is not enough by itself to get a ripped lean Six Pack, if you still have too much belly fat covering it up.

By building and increasing your lean muscle in your entire body you will increase your metabolic rate and the amount of fat you burn at rest, from your entire body, including around your Abs.

Plus by lifting weights you will stimulate and use your core muscle through the use of all the other major muscle groups too.

5. Create a Deficit

You must must must creata a calorie deficit in order to get a great Six Pack! Meaning you must eat less than you burn and your must burn more than you eat.

Fortunately by following the other 9 steps here that is not difficult to do however, just make sure you are not eating too much of anything otherwise all your hard work won’t pay off. Simply eat until satisfied but not until full!

6. Keep Protein High 

To build muscle and burn fat, both key to revealing a sexy Six Pack, you must make sure you are eating enough high quality lean protein. Chicken and turkey breasts, egg whites, lean steak, meaty fish and whey protein powder are some of the best sources of protein that should be making up a large portion of your daily intake.

7. Eat Frequent Regular Meals

So you’re eating lots of high quality lean protein and only brown wholemeal and wholegrain carbohydrates but if you really want to get rid of the fat around your tummy and reveal the defined god-like abs below then eating small frequent regular meals is a must.

Eating little and often is one of the best ways to eliminate body fat by raising and increasing your metabolism and training your body to expect food every few hours, this allows your body to better digest the smaller meals and assimilate what you do eat instead of storing it as fat. Aim for 5-6 smaller meals per day.

8. Squat and Lunge for Killer Abs

This one is probably one of the most underrated and undervalued steps to a killer Six Pack and that is heavy squats and lunges. The unstable and intense movement of both of these exercise demands a great deal of involvement from the lower stomach muscles and all the surrounding core muscles to support the hips and the spine while moving. 

Plus these 2 exercises stimulate more lean muscle tissue, burn more calories and elevate the metabolism more than almost any other exercise. All in all they are a valuable asset to anyone on the quest to a ripped lean set of Six Pack Abs.

9. Add variety to your core exercises   

Variety is the spice of life and it is certainly the spice of a good workout routine. While overworking your Abs and doing never ending sets of crunches and sit ups will never give you the results you’re after of a super sexy Six Pack, a good variety of quality and functional core exercises are important for keeping your back and spine strong and your Abs well tones and defined.

You should make sure vary your core exercises on a regular basis and stimulate them from a variety of angles and directions with different movements just as they would be used in real life. If you don’t know what to do and which exercises are good and which are not then you may want to high a good quality trainer or get in touch with us at BodyByAdam for more information on Core Exercises for killer Abs and on finding a good trainer.

10. Consistency

It doesn’t matter what you know it only matters what you do and how consistently you follow through and put things into action. The best systems and strategies in the world are pointless if not used and applied with consistency. And nothing is more true than when trying to get a lean ripped well defined Six Pack!

So apply all the above steps with consistency and add in a little perseverance and patience and that never give up attitude and you will soon be looking in the mirror proud of what you see looking back at you. Check out my Blog Post “Consistency is Key” for more information.

There you go now put these steps into action and you too will soon being asked the question… “How do you get a Six Pack?”

Train hard, train smart

Committed to your success,

Your trainer and friend

Adam

P.S  Leave your comments and thoughts below for myself and others to read

This entry was posted on January 16, 2012 at 2:49 pm. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.

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