6 Tips For 6-pack Abs

No matter if you are a teen trying to get into shape or a grown woman returning to the world of fitness, a harder and flatter stomach is the final goal for many a person. Because of this, this topic is covered in plenty of fitness myths and is especially susceptible to fancy machines and ideas that claim to give a rock hard 6-pack in  weeks, yet do absolutely nothing. This article does not claim to give "rock hard abs" in a week, but instead serves to try to change the views some people have gotten from watching too many infomercials at 2AM.

 

1. You Can't Spot-Reduce

 

This means that you can't burn fat only from a specific spot on your body. All the sit-ups in the world will not burn the fat on your gut. Body fat is lost from all over your body and is caused by a caloric deficit, not from activating a certain muscle group.

 

2. Cardio is Important

 

The key to getting a 6-pack is not in building up the abdominals, but in burning the fat that is covering them. The way to achieve this is is to have a caloric deficit, which can be achieved by both taking in less calories and using up more calories. A form of cardio that is very effective for burning fat and boosting your metabolism is HIIT. HIIT is exercising in short bursts of intense cardio followed by a short cool down. An example of a session would be a 30 second run, followed by a 30 second jog, followed by another sprint, and so on for 4 to 15 minutes depending on the fitness of person.

 

3. Abs are made in the kitchen

 

This is the least complex and yet the most difficult aspect in getting a 6-pack. The key to getting a 6-pack is to cut down on food and lose body fat. Here are some easily applicable tips:

    * Stop drinking soda and start to drink only water. It can make a huge difference.

    * Eat 5-6 small meals a day. This helps boost your metabolism and keeps your appetite in check.

    * Try to find your calorie maintenance level and gradually decrease 100-200 calories per week until your are shedding about 1-2 pounds a week.

 

4. Sit-ups are useless

 

Sit-ups are supposed to target the abs but really the hip flexors and spinal erectors are doing the work in the movement. The abdominals are only used isometrically as stabilizers. This means that sit-ups are terrible for your back and do not benefit your abs anyway.

 

5. Other Exercises To Do

 

Now this would be the time for me to plug some new life-changing product or idea, but that is not the point of this article. Here are some ab exercises for beginners to do instead of the traditional sit-up:

    * Crunches - There are many different types, but try to think of it as pulling your bottom rib directly to your hip

    * Weighted crunches - Do normal crunches except hold a plate to your chest

    * Hanging leg raises - hang from a bar and pull your knees directly to your chest

 

6. Don't Give Up!

 

While achieving  your goal of a 6-pack may not be as painless and easy as infomercials may have you think, it is still a very realistic goal even for a beginner. All it takes hard work and determination. Giving up a week after you started will not help you get a six pack or help your your overall fitness.

2 Steps To Six Pack Abs

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
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.

 

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.

 

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 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. 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.