So despite what we have always been led to believe, a rock hard body isn’t just purely the result of had time at the gym – it all starts in the kitchen! What you put into your mouth is far more important than what you put into your workout. Clinical research has determined that diet controls about 75 percent of weight loss. That’s not to say that exercise isn’t an important part of the fat-burning formula. But if you want the fastest results to get that desired 6 pack, a smart eating plan is the core of your gut-busting program.
Now don’t start getting too concerned that you will have to make drastic changes to your diet. In fact too many diets focus on rules and deprivation. Rules that aren’t always practical to follow due to our lifestyles and as for deprivation, who really wants to go throughout the day left feeling hungry? You simply need to rethink the way you eat.
For most people the conventional daily diet is made up of 3 square meals; breakfast, lunch, and dinner. However to achieve a lean body you should be eating less food but just more frequently. Old diet systems encourage you to eat a low daily calorie count but the problem is that you’re still left feeling hungry and unfortunately this can lead to you gorging out on any (most likely junk) food that comes your way.
But by eating every few hours, you’ll keep your metabolism up while still ensuring a full stomach. Your diet should consist of food high in nutrients, protein, healthy fats, and fiber. It is this balance of food groups which will make it almost impossible to overeat. – Proper nutrition will leave your hunger feeling satisfied all day long. To achieve this all you need to do is still eat the three standard meals together with three smaller snacks in between. For example:
- 8 a.m. BREAKFAST
- 11 a.m. SNACK
- 1 p.m. LUNCH
- 4 p.m. SNACK
- 6 p.m. DINNER
- 9 p.m. SNACK
This combined with the right exercise will keep your body fat low allowing you to be lean and let your muscles show properly, especially your 6 pack abs.
Filed under 6 Pack Diet, Wieght Loss by on Dec 6th, 2009. Comment. 
Forget what they tell you on TV infomercials, there are no ‘off the wall’ exercises or weird machines that will magically give you 6 pack abs without needing to do anything else. But you’ll be glad to know however, that to get 6 pack abs is still actually very straightforward.
There are really only three things you have to get right to get 6 pack abdominals. These all might appear as common sense, but what is crucial is that you apply discipline and consistency.
The basic concept of achieving 6 pack abs is the combination of exercise and losing body fat, (more importantly the layer of fat that is covering/hiding them). Ok simple in theory, “but what’s the best and easiest way to do this?” you ask.
Abdominals are like any other muscle group and in order for muscles to show, you have to keep your body fat low – for men this means below 8%, and for women below 14%. So here are the 3 key steps to achieving this:
1. Follow the Right Diet:
This is the most important step to achieving a lean body that will allow your abs to show in all their glory. Your meals should be well balanced and avoid eating processed foods as much as possible. Try to consistently include high protein intake, moderate fat, and moderate levels of complex carbohydrates. Avoid fatty foods and those with excessive sugars.
2. Cardio Workouts:
You must perform some form of cardio exercise at least 3 times a week to keep the fat off and help sustain good metabolism. Anything from 20 – 60 minutes a session is adequate. This can include – walking, running, cycling, skipping. It doesn’t matter what you do as long as it means you are raising your heart rate sufficiently.
3. Abs Exercises:
This is the least important of the steps but does contribute to further defining (sculpting) your abs. Research has shown that the most effective abs exercises are swiss ball crunches, lying bicycle crunches, and Roman Chair leg raises but that does not mean you are limited to just these. So find the exercises that work for you and perform them at least 2-3 times a week.
So there you have it! – No magic pills or potions, machines or tons of ‘abs specific’ exercise. – Just common sense and discipline.
Filed under 6 Pack Exercise, Mindset, Training by on Dec 6th, 2009. 1 Comment.
Welcome to 6PackExercise.com where we share all the information you need to help you get the 6 Pack abdominals you desire.
Everybody knows that body fat is not attractive and so most of us desire a carved body. A flat stomach and more so, a well shaped 6 pack, is the first thing that gets noticed on the beach.
Not only are strong and defined abs the cornerstone of an ideal physique, but having core body strength is also vital for top performance in ALL your physical activities.
Properly trained abdominals can help you be more competitive in sports, they can make it easier to do manual work, and best of all, they can make your sex life more fun and exciting.
Of course we all know that exercises like crunches and sit-ups are the fast-track to sexy 6 pack abs, right? These exercises work, sure, but many exercises work – the difference is how quickly they work. Everyone does crunches along with sit-ups because they are easy to do in isolation. Unfortunately because they are easy means that these exercises alone are not going to get you the 6 pack you desire, at least not very quickly…
The concept behind getting 6 pack abs is actually very simple – strengthen your abdominal muscles while losing body fat.
No amount of any exercise alone will give you that coveted six pack if it is covered by layers of fat! You actually need to get your body fat down to about 10% or less before your abdominal muscles become visible.
To keep fat percentages down to this level firstly you need to be eating right. Even guys with rock hard 6 packs that let go of their good eating habits, soon join the group with less than flattering stomachs.
There are plenty of eating plans that claim success for 6 pack builders, but make sure that any one you decide to adopt follows the basic component of eating at consistant intervals. Smaller and ‘well balanced’ meals eaten regularly throughout the day is the way to go.
Once you have your diet in check you need some aerobic exercise to lose any fat deposited on your stomach. This is easily achieved by consistent cardio exercise. You need to be training aerobically to stay lean by burning a lot of calories and stimulate the metabolism significantly. Good examples are running, cycling, rope jumping. – 20 minutes a day of any of these exercises done consistently will show amazing results.
Now you have kept the fat off, you can now focus on sculpting the rock hard body and most especially the 6 pack you have always desired. This will be achieved by a combination of high intensity exercises working on the ENTIRE body, consisting of some weight lifting and circuit training exercises, of course including those crunches and ab exercises we mentioned earlier (but no longer in isloation). These sets of exercises can be spreadout and done every other day. -Providing you maintain your eating plan and aerobic and cardio exercises, the end results will speak for themselves.
Above we have offered the basic guidelines to help you achieve the 6 pack abs so often seen on TV, Film and Magazines. Follow these simple steps and you are sure to be on your way to getting that sexy body and be the envy of everyone on the beach or inside the changing room.
Filed under 6 Pack Exercise by on Nov 3rd, 2009.
