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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.

            More by this author

            Drew Kocak

            Online Personal Trainer / Fitness Blogger

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            Last Updated on February 6, 2020

            10 Simple Morning Exercises to Make You Feel Great All Day

            10 Simple Morning Exercises to Make You Feel Great All Day

            There are lots of studies that show if you do some exercise in the morning, you will be in a better mood all day long. You will have more energy and you will certainly be a better colleague, friend or partner.

            One psychologist at Duke University has researched the effects of exercise on depressed patients and he has come to the conclusion that exercise has a definite role in treating this condition and has an important role in preventing people from relapsing.[1] According to the New York Times, scientists have now established that exercise also boosts your brain power.[2]

            In addition, there are studies from the Appalachian State University which show that blood pressure can be reduced by doing regular morning exercise.[3]

            Here are 10 simple morning exercises that will help you feel great the whole day long. You can include some of them in your morning exercise routine or do them all at home without having to enrol in a gym. Consult your doctor before starting any form of exercise routine if you are new to this.

            1. Cat Camel Stretch

            Stretching exercises are useful for muscle toning and also preventing arthritis. They can either be dynamic or static.

            Dynamic ones such as the cat camel stretch, are particularly useful for doing other exercises in the morning. They are also beneficial at other times of the day, especially after long periods of sedentary work. This one is great for spinal flexibility and is a good warm up exercise.

            Kneel down on all fours. Start by rounding your back just like a camel so that your head will try to meet your pelvis. This is the camel position. Then lower and lift your head so that your lower back is arched. This is the cat position. Do these movements slowly and smoothly. About 4 or 5 times.

            Here’s a video to guide you through:

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            2. Go for a Walk or a Run

            This is better done outside so that you can connect with nature but running inside on a treadmill is almost as good. You can time yourself and increase length and time according to your fitness program.

            Always have new goals to reach. Start with brisk walking and work up to running. At my age, I am still walking!

            The health benefits are considerable. You can build stronger bones and you can help to maintain your weight.

            Also, you are helping your heart to stay healthy and keeping your blood pressure low.

            Learn more about the benefits of running here: 8 Benefits of Running 5 Minutes Every Day You Didn’t Know

            3. Jumping Jacks

            Michelle Obama is a great fan of this exercise and has become “Jumper in Chief.”[4] They are great for cardiovascular health and also for toning muscles especially the calves and the deltoids.

            Stand with feet together. Jump while spreading your arms and legs. Return to first position and keep going! You can start with doing these for 1 minute and then gradually build up to the number you are comfortable with. Here’s how:

            4. Abductor Side Lifts

            Watch the video below to see how to do this exercise. These muscles are important because you use them everyday to run, get into the car or onto and off a bicycle. They are very important also for your core stability and prevent the pelvis from tilting.[5]

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            Do about 10 to 15 raises for each side like this:

            5. Balancing Table Pose

            This is a classic yoga pose. It benefits the spine, balance, memory and concentration.

            Start with the table pose (hands and knees). Breathe in before starting each movement. As you exhale, raise your left leg parallel to the floor as you raise the right arm, also parallel to the floor. Breathe in as you lower arm and leg. Repeat for the other side. 10 repetitions on each side is a good starting point.

            ablab

              6. Leg Squats

              Not just legs are involved but also hips and knees.

              Stand with your feet a bit further out from your hips. Arms are out in front of you. Then lower yourself as if you wanted to sit down until you reach a 90 degree angle. You can go down further if you want to. Then return to the starting position. Repeat 15 times for 2 sets for beginners.

              The benefits are that these exercises help with knee stability and can benefit the leg muscles such as quadriceps, hamstrings and calves.[6]

              7. Push Ups

              You start lying down (face down) but with your body held up at arm’s length. Your hands should be in line with your shoulders. Breathe in as you lower your body. That is fairly easy. Now, as you exhale, you have to get back up to the starting position.

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              An easier version to start with is to bend your legs at the knees so you do not have to lift your whole body.

              Beginners may take up to a month to be able to do 100 push ups so you will have to start with a very small number and gradually increase it.

              This exercise is great for strengthening the chest, shoulders and the triceps. It is a great strengthening exercise for many muscle groups. In fact, most muscles from the toes to the shoulders are being used.

              8. Bicycle Crunches

              There are numerous crunch exercises targeting the abs. The bicycle crunch is a variation where you work more muscle groups. Aim for 15 to 20 reps to start off with.

              Watch the video to see how this is done correctly:

              9. Lunges

              Stand with feet shoulder width apart. Place your hand on your hips. Take one giant step forward with the right leg. Make sure the knee does not go too far forward, that is, past your toes. The left knee will go down to almost floor level. Alternate the legs as you go on.

              Try to do a set of between 8 and 12 reps for each leg. It is important to allow for a day of rest, so this exercise should be done on alternate days, especially if you are using weights.

              This exercise is great for strengthening and toning the quadriceps, glutes and hamstrings.

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              10. Bicep Curls

              You can do this sitting down so if you spend a lot of time on the phone, this is a great exercise to do.

              Choose suitable dumbbells or another household object that you can easily hold. Sit down with the dumbbell in your hand. You need to sit forward a bit so that your triceps can lean on your thigh to give you support.

              Then bring the weighted arm up to shoulder length and then down again. Exhale as you lift the weight and inhale as you lower it.

              Here’re some important notes before you start doing this exercise:

              Try to do one or two sets of about ten repetitions for each arm and then switch arms.

              These exercises are really useful for toning the arm muscles.[7] In addition, they can strengthen and tone the brachioradialis muscle located in the forearm. These are the muscles we use to pick up things when we flex the arm at the elbow so we use these muscles countless times a day.

              You may have to build in a rest day for the heavier exercises, numbers 6–10. On the rest days, you can do gentler stretching exercises and also some walking or running.

              Morning exercise is not only a great mood booster, but will help you keep your weight down and also sleep better![8] Start including one or some of these exercises in your morning routine!

              More Exercises for Beginners

              Featured photo credit: Unsplash via unsplash.com

              Reference

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