How do I get a six pack?How many crunches should I do to get six pack abs?
What are the best 'ab exercises' to get a six pack?
These are a few of the common questions lurking around in the fitness world today.
When people ask me how to go about getting six-pack abs, they usually start talking about all of the crunches, side bends and other abs/core exercises they spend hours every week performing without seeing any tangible results. My response to them usually leaves them baffled…
“If you want to get nice visible six pack abs, why the heck are you wasting so much time doing abs exercises?”
Yep, that usually throws them for a loop! The fact is… if you want to stand a chance at getting six pack abs, the actual abs exercises should be your last priority.
The truth is that most people already have a reasonably developed set of abdominals if they have any sort of workout experience in their history. Their abs are just covered by excess body fat. That is really what people are inadvertently asking me when they ask what they need to do to get visible abs; what they really need to focus on is reducing their body fat.
Granted, a certain level of muscular development of the abs is necessary to have a “six pack” appearance, but ultimately your body fat % is the most important aspect. Generally, men need to get below 10-11% body fat to really start to see the abs (they really pop out at 7-8%), and women need to get below 16-19% body fat to really bring out their abs. However, everyone will differ depending on his or her body fat distribution. Based on individual body fat distribution, some people may need to get even leaner than these percentages to be able to see their abs.
Men tend to accumulate more body fat in the abdominal area, whereas women tend to accumulate more body fat in the hips and thighs. If you want to figure out how much body fat you need to lose to get down to these levels or lower, you’ll need to have your body fat percentage measured. There are many methods available to do this, but the methods that will be most accessible to the majority of people are the skinfold caliper method, the bioelectrical impedance method, or estimates using girth measurements of various body part circumferences.
If you’re a member at a gym, you can most likely have a trainer at the gym perform either the skinfold caliper method or the bioelectrical impedance method. Some of the calculations and tables for the girth measurement method can be found on-line or your trainer at your gym may be able to complete the calculations if they have the tables available.
I have put together this blog in order to help anyone looking to become lean and gain a six pack, without having to go through all of the hassle that I did when I was still learning.
There are a few things which are vital if you wish to become lean; diet and full body, multi-jointed interval weight training. Now, before you turn away because this sounds way too hard, let me tell you that it's not! By following this method you will be able to obtain a six pack in the most effective, healthy and quickest time possible!
I HIGHLY recommend http://www.weightburningfurnace.com if you are searching for a system to follow to gain a six pack. I followed their system and I was quite astonished at how easy it was to obtain such a ripped strong body, and hard pair of abs, and I'm only nineteen! Below is a picture of my abs after two weeks of the system.
I can say from experience, that anything else you do to get a six pack, which invoves endless hours of crunches, very difficult dieting or hours of cardio, you are wasting your time. I've been there and done that. But I am only speaking from my experience, and I have put together some tools to help you achieve your six pack goal on this blog even if you do not wish to purchase anything (although I highly recommend it).
Anyway below are the tools I have created for you:
CALORIE DEFICIT CALCULATOR (click here)
I created this to give you an accurate idea of how many calories to cut your diet by in order to lose weight, whilst still maintaining muscle mass. Cutting your diet by too many calories can create problems with your bodies resting metabolic rate and can cause a decrease in muscle mass.
WEIGHT BURNING SECRETS (click here)Dedicated to revealing the best strategies for weight loss, and why common diets can be very unhealthy. The secrets revealed here are creating a great deal of change and re-thinking in the health and scientific world.
FAST FAT LOSS PRODUCT REVIEWS (click here)
A indepth review of the best six pack abs and weight loss systems available today! Providing an indepth, unbiassed review to help you decide for yourself which system is best for you.
