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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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            Last Updated on July 13, 2020

            The Ultimate Workout Routine for Men (Tailored for Different Fitness Level)

            The Ultimate Workout Routine for Men (Tailored for Different Fitness Level)

            Now is as good a time as any to focus on getting your body into the best shape possible.

            Whether you want to build muscle or completely transform your body, if you follow the right workout routine for men, you will get exactly what you need. (No! It’s never too late to start bodybuilding, here’s the proof.)

            Finding the right workout routine, however, is tough. You see, in order to progress, you need to find a workout that appeals to you and is feasible based on your abilities.

            In this article I’m going to list 3 workout plans for men to build muscle. Each workout routine is tailored for individuals of different abilities: a beginner routine, an intermediate routine and an advanced routine.

            What’s so special about this workout routine for men?

            There are plenty of workout routines out there for men, so what is it about these routines that are so special? Well, they are tailormade to each unique individual, rather than covering a broad demographic.

            Basically, each routine is engineered towards an individual’s ability levels and fitness levels in the gym.

            It wouldn’t be much use having a very fit and healthy bodybuilder, with many years of training under his belt, following a workout routine for men that is aimed at complete beginners. He will already know what he is doing and will find the routine far too easy. On the flipside, if he is looking for a new and challenging workout routine, he can follow the advanced program and will enjoy great results.

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            With that in mind, here are the three routines to try the next time you’re in the gym depending on your unique level of fitness:

            Beginner full body workout routine

            To start with, we’ll be taking a look at a beginner workout routine.

            This workout isn’t too difficult; though, for those new to health and fitness, it will certainly prove challenging.

              Day 1: Chest, Back, Shoulders, Legs, Biceps, Triceps

              Day 2: Legs, Triceps, Biceps, Chest, Back, Shoulder

              Day 3: Shoulders, Back, Chest, Legs, Triceps, Biceps

              Intermediate workout for men

              This next workout is ideal for those of you who are advanced enough to challenge yourselves in the gym without going crazy.

              This workout routine will help you burn a steady amount of fat without burning yourself out in the process. It is a typical 5 day split that will yield impressive muscle gains.

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                Day 1: Chest, Shoulders and Triceps

                Chest

                Triceps

                Shoulders

                Day 2: Back and Biceps

                Back

                Biceps

                Day 3: Legs

                Quads, Glutes and Hamstrings

                Calves

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                Day 4:  Shoulders, chest, and Triceps

                Chest

                Triceps

                Shoulders

                Note:

                Every second week superset bench press and dumbbell flys.
                Crossovers: Ultra slow rep timing with 2 second pause and squeeze at the top of the movement.

                Day 5: Back and Bis

                Back

                Biceps

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                Advanced Workout Routine For Men

                Now it’s time for us to take a look at the more advanced workout routine. This routine will really separate the men from the boys.

                It is high intensity, includes a lot of heavy lifting, and you should aim for minimal rest between sets.

                Here you will be training for 6 days per week, with just one day of recovery. It may sound brutal, but if you stick with it you will soon be reaping the rewards of an incredible physique.

                  Day 1: Chest & Back

                  • Barbell Bench Press – work up to a 5 rep max for the day
                    • Set 1 at 50% – 1 set of 5 reps
                    • Set 2 at 60% – 1 set of 5 reps
                    • Set 3 at 70% – 1 set of 5 reps
                    • Set 4 at 80% – 1 set of 5 reps
                    • Set 5 at 90% – 1 set of 5 reps
                    • Set 6 at 100% – 1 set of 5 reps
                  • Incline Dumbbell Press – 3 sets of 6-8 reps
                  • Dips – 3 sets of 6-10 reps
                  • Pullups – 3 sets of 5-8 reps
                  • Pendlay Rows – 3 sets of 6-10 reps
                  • Pulldowns – 3 sets of 6-10 reps

                  Day 2: Legs

                  • Squats: work up to a 5 rep max for the day
                    • Set 1 at 50% – 1 set of 5 reps
                    • Set 2 at 60% – 1 set of 5 reps
                    • Set 3 at 70% – 1 set of 5 reps
                    • Set 4 at 80% – 1 set of 5 reps
                    • Set 5 at 90% – 1 set of 5 reps
                    • Set 6 at 100% – 1 set of 5 reps
                  • Leg Press – 3 sets of 6-10 reps
                  • Stiff-Legged Deadlift – 5 sets of 5 reps
                  • Hamstring Curls – 3 sets of 6-8 reps
                  • Calf-Raise – 5 sets of 10 reps

                  Day 3: Shoulders & Arms

                  Day 4: Rest

                  It’s your rest day. Rest your muscle to prepare for the next round of training.

                  Day 5: Chest, Shoulders, & Triceps

                  Day 6: Back & Biceps

                  Day 7: Legs

                  Final Thoughts

                  So, there you have it, above I have outlined three of the best workout routines for men that you could ever wish for.

                  Each workout is tough in its own way, but if you stick with it, push through the pain and squeeze out those extra reps at the end, your body will thank you. Plus, you will look better than ever before.

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                  Featured photo credit: pixabay via pixabay.com

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