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Simple 5-Step Tutorial To Reveal Your 6-Pack Fast

Simple 5-Step Tutorial To Reveal Your 6-Pack Fast

There’s a lot of conflicting information on the internet about how to reveal your abs. Some say you have to eat no carbs. Some say you have to do 100 crunches every day. Some say you have to eat only clean foods.

None of that is true. It’s actually simpler than you think.

1. Learn How Fat Loss Works

6-pack

    The first thing you need to know is that your abs will not show unless you first make changes to your diet. Ever hear the saying “abs are made in the kitchen?” It has been popularized because nutrition is the single most important factor when it comes to revealing those 6 small bumps that men and women alike inexplicably drool over.

    You don’t have to do anything as drastic as eating a zero carb diet. While this works for some, it is 1) typically not the best method considering it’s a tough diet to stick to long term, and 2) no fun.

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    In order to reveal your 6-pack, you need to decrease your body fat percentage. In order to decrease your body fat percentage, you need to lose weight — and not just any weight. You want to lose fat while maintaining your lean body mass. This can be accomplished by consuming fewer calories than you burn throughout the day (this leads to weight loss) and following a high-protein diet* (this helps your body maintain it’s lean mass). Doing so forces the majority of the weight you lose to come from fat stores.

    *I suggest 1g of protein per lb of bodyweight

    2. Cut Out The Junk

    cut out junk food

      Yes, you can eat a high-protein diet that puts you in a calorie deficit while eating junk food. Junk food is just less filling and craving-inducing. Your life will be much easier — not to mention healthier — if you make clean food choices most of the time. These include fresh fruits & vegetables, nuts, meats, and dairy.

      200 calories of cake and 200 calories of fruit will have a similar outcome at the end of the day when it comes to your weight. Therefore, I do recommend including an occasional treat if it promotes sustainability and diet retention. Just try to eat healthy most of the time while sticking to your daily calorie goal; it will curb your hunger and keep you more satisfied.

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      If you stall losing weight, simply decrease your daily calorie intake or perform more physical activity.

      3. Perform Cardio

      cardio for abs

        Remember how I said you need to consume fewer calories than you burn? Cardio is the fastest way to burn more calories. This, in effect, allows you to eat more while also losing more fat. Studies have shown that high-intensity interval training (HIIT) burns a similar amount of calories as moderate intensity cardio, but promotes a small increase in lean muscle mass. That means high-intensity cardio will decrease your body fat percentage a little bit faster than low-to-moderate intensity cardio.

        Try jump roping or sprints — anything that will get you pushing your max heart rate quickly and in short bursts. Intervals of 20 seconds of high-intensity work followed by 40 seconds of rest for 10-15 minutes is plenty to get the fat melting off.

        4. Lift Weights

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        how to get a 6 pack

          What does lifting weights have to do with revealing your abs? A whole lot. Resistance training is one of the best possible things you can do to decrease your body fat percentage. It burns calories to help you lose weight and promotes lean body mass retention (and even growth in some cases) when eating in a calorie deficit. Also, the more muscle mass you have, the more calories your body burns at rest — AKA you’ll lose fat even faster.

          Find a good lifting routine that hits all of your major muscles. Compound movements such as squats and deadlifts provide the best bang for your buck. Lifting weights 4-6 times per week will maximize your lean body mass and reveal those abs even sooner.

          5. Exercise Your Abs!

          ab exercises
            pennstatenews THON Fitness Class 005 via photopin

            Now that your nutrition and exercise are on track, you need to make sure you actually have abs to show!

            Well, that’s only half true. Everyone has abs under the belly fat. In fact, you can have a 6-pack without ever doing a single abdominal exercise.

            So, why work your abs if you can get a 6-pack without exercising them? Answer: working your abs will make them thicker and harder, causing them to poke through the belly fat much sooner and with less dieting.

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            Find a good ab routine and make sure you’re hitting both your Rectus abdominis and Transverse abdominis. The function of the Rectus abdominis is spinal flexion, AKA crunching motions. The Transverse abdominis is a flat layer underneath the Rectus abdominis; you can work it with planks.

            You can find a list of over 100 full ab workouts that are guaranteed to work up a burn here.

            And that’s it! It takes time to reveal your 6-pack, so follow these 5 steps and be patient. Those starting with a lower body fat percentage will be able to achieve chiseled abs sooner than those starting with a high body fat percentage. Don’t get discouraged if it takes longer than you would like. Learn to love the process and you’ll reach your goal in no time.

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            Drew Kocak

            Online Personal Trainer / Fitness Blogger

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            Published on June 7, 2019

            10 Lower Body Workouts Anyone Can Try at Home

            10 Lower Body Workouts Anyone Can Try at Home

            Having a hard time going to the gym? Fear no more!

            In this article, we’ll be breaking down 10 in home lower body workouts anyone can try at home and their exercises. No gear needed for these workouts, just some space and a cup water waiting for your disposal.

            There’re 3 main parts in this article:

            If you’re familiar with the basic lower body exercises, just get into the first section 10 Lower Body Workouts That Can Be Done Anywhere right away.

            If you want more guidance on the basics, check out the second section Lower Body Exercises Breakdown.

            And the last section is about what you should do before and after working out.

            10 Lower Body Workouts That Can Be Done Anywhere

            If you’re familiar with the basic lower body exercises, just read on this section.

            If you’d like to have more guidance on each exercise listed in these 10 workouts, take a look at the following part Lower Body Exercises Breakdown.

            1. The Starter Workout

            3 sets of 8-12 reps of:

            • Squat
            • Single Leg Deadlift
            • Glute Bridge

            (30 sec to 2 min rest in between each set)

            2. The 7 Minute Workout

            3 rounds of 30 seconds of each exercise:

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            • Walking Lunges
            • Quarter Squat
            • Step Up
            • Single Leg Deadlift

            (1 min rest in between each round)

            3. The Unilateral Workout

            4 sets of 16 reps of:

            • Reverse Lunges
            • Single Leg Deadlift
            • Skater Squat
            • Single Leg Glute Bridge

            (30 sec to 1 min rest in between each set)

            4. The Endurance Workout

            2 sets of 20-50 reps of:

            • Squat
            • Walking Lunge
            • Single Leg Deadlift
            • Glute Bridge

            (1-2 min rest in between each set)

            5. The Back To Back Lower Body Workout

            5 rounds of 10 to 20 seconds of each exercise:

            • Skater Squat
            • Step Up
            • Single Leg Deadlift
            • Single Leg Glute Bridge
            • Quarter Squat

            (30 min rest in between each round)

            6. Strength Lower Body Workout

            5 to 10 sets of 4 reps of:

            • Walking Lunge
            • Single Leg Deadlift
            • Squat

            (30 sec to 2 mins of rest time in between set)

            7. Glute Burner Workout

            4 sets of 10-30 reps of:

            • Walking Lunge
            • Single Leg Deadlift
            • Single Leg Glute Bridge
            • Quarter Squat

            (1 min of rest time in between set)

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            8. The Advance Lower Body Workout

            3 rounds of 20 seconds of:

            • Squat
            • Walking Lunge
            • Skater Squat
            • Reverse Lunge
            • Glute Bridge
            • Single Leg Deadlift

            (2 mins of rest time in between set)

            9. The Quick Lower Body Workout

            2 sets of 10 reps of:

            • Reverse Lunge
            • Step Up
            • Single Leg Deadlift

            10. The 100 Repetition Challenge

            2 sets of 50 reps on each leg of:

            • Walking Lunge
            • Single Leg Deadlift

            (4 mins of rest time in between set)

            Lower Body Exercises Breakdown

            Here’s the breakdown of the lower body exercises[1] that you found in the workouts listed in the first section of this article.

            1. Squat

              A squat is a compound movement which entails the recruitment of a majority of your lower body (quadriceps, hamstrings, gluteal muscles, spinal erectors).

              How to squat:

              Feet shoulder width apart or a little wider. Toes pointed slightly out, arms out in front of you. Sit into your heels till you hit parallel with your butt and knee, drive through the heels, return to starting position and repeat.

              2. Walking Lunges

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                A lunge is a complex movement which recruits mainly the lower body.

                The walking lunges are a harder version of a split squat which is stationary and then adds the component of stepping and keeping balance which engages the gluteus medius as well as allowing a larger range of motion.

                3. Reverse Lunge

                  A reverse lunge is very similar to the split squat but instead, after every rep, you are returning to the starting position and stepping back.

                  By reverse stepping, you are allowing for a better emphasis on the hamstrings and gluteal muscles as opposed to the quadriceps muscles in a forward stepping lunge.

                  4. Quarter Squat

                    A quarter squat is the top ¼ movement of a squat. This will work mainly the gluteal muscles as it emphasizes the hip extension and not a lot of range of motion on the quadriceps muscles.

                    5. Skater Squat

                      A skater squat is a unilateral variation of the squat, this squat really engages the gluteus medius and hamstrings as it works unilateral stability and hip flexion which fires both the hamstrings and glutes.

                      6. Step Up

                        The Step Up is the greatest balance of getting the glutes and quadriceps muscles firing. Doing Step Ups will not only get the glutes going, but the quadriceps as well.

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                        7. Glute Bridge

                          Glute Bridges are a great way to nearly isolate the glutes and build a great butt. This entire movement works through hip extension which the main movement of the gluteal muscles.

                          8. Single Leg Glute Bridge

                            Single leg glute bridge ensures that we are evenly building the glutes and not relying too heavily on our dominant leg and symmetrical butt. The step up can be done in a chair or a step in the stairs

                            9. Single Leg Deadlift

                              Single Leg RDL’s engage that entire booty and hamstrings, especially the gluteus medius due to its unilateral stability property. This is a great way to spice up some routine deadlifts.

                              Before & After Working Out

                              Before engaging in any physical activity, consult a doctor if you have not worked out in years. However, if you want to go at it without consulting a doctor, start slow and build your way up. Even though it’s home workout, use dynamic stretching or some light jogging[2] as a warm up before starting the lower body workouts.

                              Finally, at the end of the lower body workout, use static stretching to reduce injuries and to calm down your heart rate gradually.

                              Featured photo credit: Gesina Kunkel via unsplash.com

                              Reference

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