For most men out there, they dream of having a ripped, muscular body that we are so often exposed to in health magazines, Hollywood movies and at the gym. However, a lot of people haven’t really got much of an idea where to start and feel that having such a body is out of their reach. Well, this is not the truth at all; the truth is that anyone can have a six pack!
As well as this, we are often bombarded by a plethora of information regarding bodybuilding, eating healthily and getting those six pack abs. If you’ve seen a lot of these, you will have noticed that a lot of them contradict each other, which is only going to leave you even more confused than ever.
Luckily, getting six pack abs is actually quite simple as there are three things that you need to focus on. If you do this, then you are absolutely guaranteed to get a six pack in no time at all.
#1 – Workout Regularly
The first thing you need to do to build up a six pack is actually gain muscle. The thing that you have to realise to start with is that there is no magic solution for gaining weight (at least not muscle anyway).
Buying a protein shake and drinking it every day whilst sitting watching TV at home is not going to build muscle, you actually have to do something. So what does this mean? Well, it means working out and on a regular basis.
For most people, in order to get a six pack, they will have to work out a few times a week for 3 – 4 months at least. And when we say workout, we actually mean work out.
Just because you’re at the gym doesn’t mean you are working out, you actually have to work hard (so no sitting in the Sauna!). You should have quite an intense workout program where you are building up a sweat. If this isn’t happening, you aren’t working hard enough usually.
The good thing about an intense program is that you don’t have to spend 3 hours a day in the gym, you can squeeze all of your workout into just 30 – 40 minutes usually. Do this 3 – 4 times a week and you’ll be well on your way. Make sure to incorporate a good amount of ab exercises if a six pack if your main goal.
#2 – Incorporate Cardio
The second thing you need to focus on when trying to get a six pack is losing any excess weight. For most men, any excess weight usually builds up around the stomach area which is of course, the part of your body that you’re trying to tone up. Even if you build the best six pack in the world, you won’t be able to see it if you have too much fat around your stomach area.
The best way to ensure that you lose any excess weight is to do cardiovascular exercise. This could be running, swimming, jogging, rowing; anything you want really so long as you do it regularly. Doing this kind of exercise will burn calories and quite often, increase your metabolic rate meaning you will burn more calories on a daily basis too.
You should be doing this 2 – 3 times a week ideally. If you think that you are overweight by a vast amount, you should increase this to 3 – 4 times per week.
#3 – Eat Healthily
Last but not least, you need to make sure that you are eating the right kind of foods. It is hard to stress just how important this is. Eating the right foods is probably more important than both of the two things mentioned above. Here’s why; basically, when you work out, you will be tearing muscle fibres. In order for your body to rebuild these, it needs protein. It is for this reason that you need a high-protein, low-fat diet.
Protein is paramount to those serious about getting a six pack, which is why many often opt for protein supplements. The truth is that these supplements on their own are not enough; you need to have a high-protein diet. Foods such as chicken, nuts, beans, legumes, skimmed milk etc are all high in protein and low in fat. One thing you really mustn’t do when trying to get a six pack is starve yourself, this will have a 100% negative effect on your body.
The general rule of food when building a six pack is low-fat, high-protein and high in carbohydrates. You’ve probably seen no-end of diets that say you should leave the carbs out. This is wrong. Carbohydrates provide energy which you’re going to need if you’re working out a lot, so make sure you get quality carbs such as brown rice, potatoes, oatmeal etc.