Advertising
Advertising

6 Tips on Seeing your First Six Pack Abs

6 Tips on Seeing your First Six Pack Abs

It isn’t easy to build and create your very own six-pack abs, but it can become an easier process by working smarter. Working smarter means that you’re taking the time to read up on the necessary tips that might help you achieve your goals. Six-pack abs are envied by everyone who desire them. Everyone who desires them wants them!

In this article I’m giving you six tips on how to see your first six-pack abs and smart tips that you can include into your routine.

1. Cheating your Way

Cheat meals, believe it or not, will help you lose more fat and make your six-pack become more visible. Cheat meals help raise an importance hormone called leptin that helps induce weight loss. Higher leptin levels equal more fat loss.

I will show you a way to incorporate a cheat meal during your dieting week and help you raise your leptin levels once again.

Choose a day of the week and designate a specific meal of that day to be your cheat meal. You can even choose a whole day of the week, making it your cheat “day”. This cheat “day” approach will require more a drastic plan. But for the sake of conciseness, we will talk about cheat “meals” instead.

Advertising

After splurging in whatever your heart desires in one meal, for the rest of the day you should resume to the diet/meal plan prior to having your cheat meal. There’s more to it after the day ends and you start the next day. For the next day, you will have to modify your meal/nutrition plan to accommodate for the surplus of calories you ingested in the previous day in the form of a cheat meal.

We will do that by cutting the amount of calories you initially calculated up for that specific day. Using that number, we will subtract at least 1,000 calories from it. This will create a deep reduction in calories for the following day in order to use up the calories the body is temporarily storing from the major cheat meal. You will want to follow this approach for the next two days. For the second day, I would lower the amount of calories to 500 calories instead of 1,000.

2. Cardio on a Fasted Stomach

Cardio on a fasted stomach is probably the most effective way on burning the most fat off of your abs and body. It is done on a fasted stomach because you are forcing the body to burn stored fat for energy and fuel. You don’t have any food/nutrients in your stomach and this is why your body won’t be able to use energy from that.

Cardio on a fasted stomach is performed in the morning. The morning is the ideal time of the day to do this type of cardio since you’re already coming off a fast which is the hours you spent sleeping last night. Before you jump on the treadmill or perform a circuit of exercises as cardio, you will need to ingest an amino acid supplement or any type of whey protein as a shake.

This ensures that you are not burning muscle for fuel during the cardio workout. After you have taken the necessary supplements, get on a machine such as a treadmill, bicycle, elliptical, or any cardio machine. You may do a HIIT workout as well. Whatever you choose, stick to this plan for a few months and you will start seeing the fat burn off of your body.

Advertising

3. More Abdominal Exercises doesn’t mean Abs

More abdominal exercises inserted into your workout don’t mean you will be seeing them any faster. Just because you add a stronger engine to your car doesn’t make your car “look” faster.

If you want to make your six-pack visible or more defined, you will need to have a closer look at your meal/nutrition plan and the amount of cardio you do. Remember the saying “Abs are made in the kitchen”. You will need to stick to cleaner foods and count the necessary amount of calories during your day. Instead of doing more abdominal exercises that you “think” are going to make your abs visible, you are going to put more focus on the nutrition plan and requirements.

In order to burn the fat off of your stomach and abs, you’re going to create a caloric reduction. What that means is you’re going to calculate your Base Metabolic Rate (BMR) using a helpful calculator. After finding your calories for your BMR, you are going to subtract at least 500 calories from that number that the calculator came up for you.

You just created a caloric reduction in your BMR. Follow this amount of calories each day, for at least three weeks. After three weeks, you’re going to put the necessary inputs of your information into the calculator again and come up with an updated number.

4. Eating 6 Meals a Day won’t make your Abs Appear Faster

If you think that you have to eat six or more meals spaced out two or three hours a day in order to lose fat above your abdominals, you’re partially wrong. Let me briefly explain. Our bodies respond and recuperate the greatest from healthy pressure and stress. Answer this question: When do you think our body needs the most calories and food?

Advertising

If you said after doing an intense workout or working hard on job, you’re correct. After working hard, do you feel really hungry? I’m sure you do. This is a healthy signal that the body desperately needs calories from the food you’re about to eat.

Think about your nutrition schedule and plan. Are you consuming most of your calories of the day right after your workout? Are you eating fewer calories when you’re sitting at a desk or not moving much at all?

These times your body isn’t as active and you’re not consuming many calories. It would be counterproductive to eat a major chunk of your daily calories when you’re sitting around. During these times, your body isn’t burning that many calories and your body will most likely turn some of the calories into the form of stored glycogen and fat.

5. Build an Overall, Aesthetic Body

It’s one thing to work very hard to finally see your abs, but it’s another thing to have a well-balanced look.  Do you only want an average looking car such as a corolla with just a powerful engine? Or do you want a car that has a powerful engine and looks like it goes fast? The answer is the second one.

When you’re working really hard on achieving to see your very first six-pack abs, you might also consider complementing your abs with an overall, balanced look. Why not take the opportunity of building the other muscle groups and creating your best look ever.

Advertising

I would give you my best advice for this section and say that you should heavily consider working on the other muscle groups. This ensures that you don’t leave any of them lagging behind in development. Create the “aesthetic” look.

6. More Muscle, More Fat Burn, More Visible Abs

Create a lifestyle geared towards the building of more muscle. More muscle equals better calorie management as well as an efficient metabolism. An efficient metabolism will burn more calories when digesting a set number of calories from a meal. An efficient metabolism will allocate better places for the calories to be burned.

One way to ensure that you burn more calories and fat in a day is to build more muscle. Muscle requires a large number of calories to function. The more muscle you have the more amount of calories will be transported to the muscle and burned there for energy. Surpluses of calories will be handled better by an efficient metabolism and more built muscle.

Create a week-long gym routine, focused around working out with weights in a gym. Barbells, dumbbells, body-weight exercises, exercise machines, etc… all these included into your workout routine will help you build more muscle. Again, building more muscle overall will help you attain your goal in seeing your abs as well as building an overall, aesthetitic look.

Featured photo credit: Sara K Byrne via flickr.com

More by this author

15 Simple but Powerful Back Exercises to Ease Stiffness and Lower Back Pain 6 Tips on Seeing your First Six Pack Abs 25 Ways to improve Online Content 25 Ways to Improve Online Content

Trending in Fitness

1 How to Lose Fat and Gain Muscle to See Results Fast 2 How to Start Exercising Right Now (And Stick to It) 3 7 Interval Training Exercises Best for Beginners 4 7 Strategies on How to Motivate Yourself to Work out 5 11 Resistance Band Exercises for Legs

Read Next

Advertising
Advertising
Advertising

Last Updated on September 18, 2020

7 Simple Rules to Live by to Get in Shape in Two Weeks

7 Simple Rules to Live by to Get in Shape in Two Weeks

Learning how to get in shape and set goals is important if you’re looking to live a healthier lifestyle and get closer to your goal weight. While this does require changes to your daily routine, you’ll find that you are able to look and feel better in only two weeks.

Over the years, I’ve learned a lot about what it takes to get in shape. Although anyone can cover the basics (eat right and exercise), there are some things that I could only learn through trial and error. Let’s cover some of the most important points for how to get in shape in two weeks.

1. Exercise Daily

It is far easier to make exercise a habit if it is a daily one. If you aren’t exercising at all, I recommend starting by exercising a half hour every day. When you only exercise a couple times per week, it is much easier to turn one day off into three days off, a week off, or a month off.

If you are already used to exercising, switching to three or four times a week to fit your schedule may be preferable, but it is a lot harder to maintain a workout program you don’t do every day.

Be careful to not repeat the same exercise routine each day. If you do an intense ab workout one day, try switching it up to general cardio the next. You can also squeeze in a day of light walking to break up the intensity.

Advertising

If you’re a morning person, check out these morning exercises that will start your day off right.

2. Duration Doesn’t Substitute for Intensity

Once you get into the habit of regular exercise, where do you go if you still aren’t reaching your goals? Most people will solve the problem by exercising for longer periods of time, turning forty-minute workouts into two hour stretches. Not only does this drain your time, but it doesn’t work particularly well.

One study shows that “exercising for a whole hour instead of a half does not provide any additional loss in either body weight or fat”[1].

This is great news for both your schedule and your levels of motivation. You’ll likely find it much easier to exercise for 30 minutes a day instead of an hour. In those 30 minutes, do your best to up the intensity to your appropriate edge to get the most out of the time.

3. Acknowledge Your Limits

Many people get frustrated when they plateau in their weight loss or muscle gaining goals as they’re learning how to get in shape. Everyone has an equilibrium and genetic set point where their body wants to remain. This doesn’t mean that you can’t achieve your fitness goals, but don’t be too hard on yourself if you are struggling to lose weight or put on muscle.

Advertising

Acknowledging a set point doesn’t mean giving up, but it does mean realizing the obstacles you face.

Expect to hit a plateau in your own fitness results[2]. When you expect a plateau, you can manage around it so you can continue your progress at a more realistic rate. When expectations meet reality, you can avoid dietary crashes.

4. Eat Healthy, Not Just Food That Looks Healthy

Know what you eat. Don’t fuss over minutia like whether you’re getting enough Omega 3’s or tryptophan, but be aware of the big things. Look at the foods you eat regularly and figure out whether they are healthy or not. Don’t get fooled by the deceptively healthy snacks just pretending to be good for you.

The basic nutritional advice includes:

  • Eat unprocessed foods
  • Eat more veggies
  • Use meat as a side dish, not a main course
  • Eat whole grains, not refined grains[3]

Advertising

Eat whole grains when you want to learn how to get in shape.

    5. Watch Out for Travel

    Don’t let a four-day holiday interfere with your attempts when you’re learning how to get in shape. I don’t mean that you need to follow your diet and exercise plan without any excursion, but when you are in the first few weeks, still forming habits, be careful that a week long break doesn’t terminate your progress.

    This is also true of schedule changes that leave you suddenly busy or make it difficult to exercise. Have a backup plan so you can be consistent, at least for the first month when you are forming habits.

    If travel is on your schedule and can’t be avoided, make an exercise plan before you go[4], and make sure to pack exercise clothes and an exercise mat as motivation to keep you on track.

    6. Start Slow

    Ever start an exercise plan by running ten miles and then puking your guts out? Maybe you aren’t that extreme, but burnout is common early on when learning how to get in shape. You have a lifetime to be healthy, so don’t try to go from couch potato to athletic superstar in a week.

    If you are starting a running regime, for example, run less than you can to start. Starting strength training? Work with less weight than you could theoretically lift. Increasing intensity and pushing yourself can come later when your body becomes comfortable with regular exercise.

    Advertising

    7. Be Careful When Choosing a Workout Partner

    Should you have a workout partner? That depends. Workout partners can help you stay motivated and make exercising more fun. But they can also stop you from reaching your goals.

    My suggestion would be to have a workout partner, but when you start to plateau (either in physical ability, weight loss/gain, or overall health) and you haven’t reached your goals, consider mixing things up a bit.

    If you plateau, you may need to make changes to continue improving. In this case it’s important to talk to your workout partner about the changes you want to make, and if they don’t seem motivated to continue, offer a thirty day break where you both try different activities.

    I notice that guys working out together tend to match strength after a brief adjustment phase. Even if both are trying to improve, something seems to stall improvement once they reach a certain point. I found that I was able to lift as much as 30-50% more after taking a short break from my regular workout partner.

    Final Thoughts

    Learning how to get in shape in as little as two weeks sounds daunting, but if you’re motivated and have the time and energy to devote to it, it’s certainly possible.

    Find an exercise routine that works for you, eat healthy, drink lots of water, and watch as the transformation begins.

    More Tips on Getting in Shape

    Featured photo credit: Alexander Redl via unsplash.com

    Reference

    Read Next