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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 April 12, 2019

            7 Best Weight Loss Supplements That Are Healthy and Effective

            7 Best Weight Loss Supplements That Are Healthy and Effective

            The proceeding article has been written from my own personal experience with weight loss, along with research I’ve personally conducted, and from conversations I’ve held with individuals in the health and wellness space. The below suggestions for supplements are being given under the pretence that you will in fact investigate these substances further to conclude if they make sense for you personally or not.

            I’m a huge proponent of research and information, and also suggest you consider a DNA analysis test such as ones available through companies like Ansestory and 23andme. You can download your raw DNA data, and then upload it to FoundMyFitness Genetics – Genome Analysis Tool by Dr. Rhonda Patrick, or Promethease.

            The purpose of uploading your raw DNA data is in order to gather information pertaining to supplementation, dietary habits, and albeit lifestyle decisions that will be optimal/in accordance with your genealogy. You can then apply this information in your day to day life in order to become the best version of you!

            Before we dive into the list of supplements, ask the following question first:

            Do You Need Supplements?

            The short answer is not really, however as mentioned above, you may want to consider certain supplements by the mere fact that they are suggestible for your gene type.

            An example of this for me personally is a genetic predisposition to Vitamin D deficiency, which came up in my comprehensive DNA report. With this information in mind, I make an active effort to supplement Vitamin D, and get my butt into some sunlight as often as possible!

            So in certain cases supplements may not be totally required, but highly advisable.

            When I began losing weight several years back, many thoughts ran through my mind, from bogus weight loss supplements, to even considering the quick and easy liposuction of 40-50lbs.

            However when I took a moment to listen to my own instinct and intuition, the truth about these ideologies is that they do not solve the root of the problem – lifestyle choices.

            My general opinion on supplementation for weight loss is that one need not focus on substances or external things in order to achieve weight loss.

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            When I was losing weight, after having gained it through silly lifestyle choices (to keep things short), my focus was not on supplements but on the consistent effort towards maximal weight loss and fat loss.

            In order to maximize weight/fat loss — I’ve discussed many times over the importance of incorporating Intermittent Fasting (Time-Restricted Eating), in conjunction with high activity levels throughout the week.

            Simply put, you need to consider how you structure your eating, as well as the amount of exercise, effort, and overall exertion – leading to daily caloric expenditure.

            Get yourself in a healthy caloric deficit, not by starving yourself, but by exercising, eating healthy and within a Time-Restricted “eating window”.

            7 Supplements To Consider for Weight Loss

            1. Caffeine or Green Tea/Extract (Matcha)

            This is one of the quickest and most easily accessible supplements for weight loss.

            Caffeine can boost the metabolic rate and increase fat burning. However, people become tolerant to the effects, and as such its impact will slowly diminish.

            Matcha is derived from the same plant as Green Tea – Camellia sinensis. Matcha tea is low in calories, and high in antioxidants such as Epigallocatechin Gallate (EGCG). Scientists at the University of Colorado found that the EGCG content in matcha is 137 times more than Chinese green tea. These antioxidants can help flush out toxins, boost immunity, and reduce the body’s inflammation, which helps prevent weight gain and accelerates weight loss.

            Matcha can boost metabolism and aid in fat burning while also balancing blood glucose levels.

            2. Alpha Lipoic Acid (ALA)

            Your body naturally produces alpha-lipoic acid, but it’s also found in a variety of foods and as a dietary supplement typically in pill form.

            ALA is an organic compound found in all human cells, made inside the mitochondria – where it helps enzymes turn nutrients into energy. Some research suggests that it may play a roll in weight loss, diabetes and more. There have also been antioxidant properties associated with ALA such as the ability to lower blood sugar levels, reduce inflammation, reduce skin ageing, and improve nerve function.

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            You can obtain ALA without supplementation from animal products such as red meat and organ meats, along with plant foods like broccoli, tomatoes, spinach and Brussels sprouts.

            Animal studies have indicated that ALA can reduce the activity of the enzyme AMP-activated protein kinase (AMPK), located in your brain’s hypothalamus. Meanwhile, human studies conducted showed that alpha-lipoic acid has only a slight impact on weight loss. An analysis of 12 studies discovered that people who took an alpha-lipoic acid supplement lost an average of 1.52 pounds (0.69 kg) more than those taking a placebo over an average of 14 weeks.

            Personally I use ALA on and off when I’m looking to cut weight.

            3. Glutamine

            Generally speaking, Glutamine is beneficial because it improves the maintenance of muscle mass, which in turn helps burn more fat.

            By introducing Glutamine to your diet it will also yield anti-inflammatory benefits and help reduce cravings for high-glycemic carbohydrates.

            Foods that are high in glutamine include meat, seafood, milk, nuts, eggs, cabbage and beans.[1]

            4. Krill Oil

            High in omega-3 fatty acids, which yields various health benefits, including improved heart and brain health, a reduced risk of depression and even healthier skin.

            Researchers have suggested that fish oil omega-3s may help people lose weight more easily.

            Studies have concluded that while both fish-sourced and krill-sourced omega-3 fats are effective in reducing fat levels, krill is more effective. The mechanisms of how this is so had not been made clear in the study, but suggested long-chain polyunsaturated fatty acids (LCPUFAs) can reduce activity in the endocannabinoid system. The endocannabinoid system consists of a group of neuromodulatory lipids and receptors that influence appetite, pain sensation, mood and memory.

            Researchers found that, when parameters associated with obesity were considered, krill oil reduced heart fat levels in rats by 42 percent, compared to 2 percent for fish oils.

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            I personally shifted from Alaskan Wild Salmon fish oils to Krill Oil due to the fact that it’s more potent and overall more effective, though the cost of the supplement is slightly more.

            5. Apple Cider Vinegar

            Many would note that apple cider vinegar is a low calorie drink; however, my focus on noting this supplement is relating to suppressing fat accumulation which was found in animal studies.

            A team of researchers also investigated the effects on obese Japanese in a double-blind trial. Daily intake of apple cider vinegar may be practical in the prevention of metabolic syndrome by reducing obesity.

            Additionally, some studies suggest that apple cider vinegar helps stabilise blood sugar levels, and primarily after consuming a high carbohydrate meal.

            There’s many other benefits of apple cider vinegar to note, however they don’t directly correlate with weight loss, so for now I’ll leave them unmentioned, but encourage you look further into this powerful supplement.

            6. L-Carnitine

            This supplement is a bit speculative, and I haven’t had too much personal experience with it, thus it’s towards the bottom of the list.

            L-Carnitine plays a crucial role in the production of energy by transporting fatty acids into your cells’ mitochondria – which acts as engines within your cells, burning fats to create usable energy. This helps move more fatty acids into your cells to be burned for energy, so it’s suggested this would increase the ability to burn fat and thus lose weight. However, results of both human and animal studies are mixed in this case.

            This is one of those supplements that may work for one person, but not another, and it’s highly discussed and debated in the bodybuilding and fat loss community.

            I suggest you look further into L-Carnitine, and perhaps experiment on a trial to see if you notice any improvements in weight loss and fat reduction.

            7. Conjugated Linoleic Acid (CLA) [Bonus]

            CLA is a naturally occurring fatty acid found in meat and dairy products. This supplement is gaining popularity and has become widely regarded as a contender for the weight-loss miracle pill.

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            Though I personally do not think such a magic pill exists, it’s certainly fun to throw around the term ‘miracle’ and generates a lot of buzz in doing so.

            During a trial, one group of overweight women lost 9% body fat in one year’s time without any adjustments in lifestyle or eating habits.

            Now, don’t take this as a suggestion to not improve lifestyle, as I introduced this article with the pretence that it’s the most important aspect of losing weight.

            In a few small animal studies, CLA has been shown to prevent heart disease and several types of cancer, while appearing to enhance the immune system. Human studies are not as conclusive as they used body fat scales (such as DEXA – Dual-Energy X-Ray Absorptiometry) to measure improvements, which are inherently not that accurate.

            This is another one of those supplements I suggest researching further, and trialling in conjunction with lifestyle adjustments to see if it works for you.

            The Bottom Line

            Once again I can’t stress enough that merely supplementing for weight loss will not yield exponential results – you must exercise, move your body, and I highly advise introducing Intermittent Fasting/Time-Restricted Eating if you haven’t already done so.

            Please research more into these supplements to determine if they make sense for you. And I don’t suggest using all at once as you won’t be able to accurately gauge which are most effective – cycle through them by taking one, two, upwards of 3 supplements at any given time. If you want to experiment, then switch after a couple months of use.

            I wish you the best of luck with your weight loss journey and if would like to learn more about the above supplements, take a look at my video here:

            Featured photo credit: bruce mars via unsplash.com

            Reference

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