How To Get Six Pack Abs As Fast As Possible

The simple step process to gaining and maintaining a six pack abs is as follows: strengthen your abdominal muscles and lose body fat. The concept is simple, but putting it into action is not. It will take dedication, willpower, patience and time to get a six pack but in the end, the effort is well worth it.

Do Crunches:

Lie on the floor and cross your arms in front of your chest. Another alternative to crossing your arms in front of your chest is to lightly place your finger tips behind your ears, without pulling on your neck or ears to help raise you off the floor. Draw in your abdomen towards your spine while inhaling through your nose. Now raise your shoulders towards your knees, using strictly your abdominal muscles.

Do Sit Ups:

Lie on the floor, feet on the floor, knees up and fingers placed behind your ears or hands crossed on your chest. Sit all the way up, lifting your lower back off the floor along with your shoulder blades. Lower yourself down.

Do Leg Lifts:

Lie on the floor, legs straight out, hands at your sides. Lift your legs straight up, until they're at a ninety degree angle (or close). Lower your legs and repeat without letting your legs touch the floor.

Do Jackknife Sit Ups:

Lie down flat on the floor. Place your hands on the ground to your sides for balance; simultaneously raise your knees and torso so that your knees and face meet on an imaginary line extending from your pelvis to the ceiling. Your legs will naturally fold bringing your feet towards your hips, much like a jackknife.

Do V-ups:

Lie on the floor, legs straight out, hands on the floor but this time extended out over your head. Simultaneously raise legs and torso.

Static Hold and Side Static:

Put your body into the push-up position but with your elbows on the floor, and you whole body flat. This position is known as the static hold position and it trains your core (including your abs) to hold the body in place which is the real purpose of your abs.

Train Your Oblique Muscles.

There are multiple ways to do this and anything that includes twisting your torso against a resistance counts. There are twisting machines at gyms, you can twist while you do sit-ups, you can do side bends, you can twist side to side with a medicine ball in hand, etc.

Do Cardio.

No matter how muscular your abs are that six pack isn't going to show if you cover it up with a layer of fat. Running, biking, swimming, stair climbing, jumping rope, tennis, volleyball, dancing, squash or any other activity that gets you moving and keeps you moving is a great way to burn fat.

Regardless of aim, having the right attitude towards your motivation is important. If your motivation source is purely the result, you will likely not last very long. It's important to enjoy the exercise, the immediate and long term benefits and to incorporate enjoyable activities into your exercise routine.

Want to know more about the best exercise plan which will help you to get six pack abs as fast as possible? Visit the website below for more information.

The Truth About Six Pack

Six Pack Abs And A Great Way To Burn Them When They Are Stubborn!

I've always really enjoyed seeing my clients faces when they finish one of our workouts and are holding their stomach's and shaking their heads in satisfied understanding.

You see many times people have come to train saying they've reach what we call a 'plateau' in their abs training. They've become used to a particular exercise and rep range. That's when it gets exciting. I go into this in much more detail in my book - AbMetrics. But for this article I am going to explain what we do.

Basically I work 'opposites' - by this I mean, when that feeling of a plateau sets in, I work with the client to see exactly what they are doing and I reverse the program.

i.e. if they do 100 sit ups for example with just body weight - I reverse them to lower reps of say 10 with weighted abdominal work.

This is a simple example and it is more in depth than that but the gist is exactly as I said. I firstly like to confuse and 'reprogram' the abs - regularly doing this in the way I do blasts through plateaus. Don't get me wrong, these are challenging moments but I love going through them and seeing the other side, where training kicks in to being a 'results based' past time again....

Secondly, I have a complete guide to my 'confusion' techniques in the book but another thing that works wonders is 'exhaustion reps' - these have been around a while and are something you work up to...but after all is said and done and the ab workout is over, I've been known to get my clients straight back into an exercise they've not done in a while or not even heard of. I'm there letting them know its got to be done...etc etc and the results are incredible as the body is not prepared and the mind is already on its way to the showers...

but you can do it alone also. Just don't think about anything else, do your sets then when you know you are finished pop in a new final set of a completely different exercise for say 10-30 reps...do this with as much strict form as possible - THEN finish....

The showers await and your stomach WILL burn...all the way through your plateaus. And six pack abs are the final end result.

Tristan Lewis is a Certified Fitness Professional, Personal Trainer and Author of the most informative book on abdominal training on the internet. He has travelled the world training clients and has spent 15 years in over 15 Countries in the research of his book. His AbMetrics - The Global Almanac of Proven Abdominal Training was researched thoroughly and provides many new and exciting proven abdominal exercises as well as a structuring of the 'classics' that work. Get the book now http://www.fastsixpackabs.com

Top Tips for Achieving 6 Pack Abs

So you've let yourself go? You've been so busy with career and family and your stomach has suffered because of it. What was once a washboard stomach has become more of a blob. The purpose of this article is to give you advice on how to achieve your dream of 6 pack abs. The tips include:

1. Don't forget Nutrition -

   No amount of Abs work is going to let you see results if you keep eating fatty foods that just deposit fat on your stomach. The same goes if you drink too much alcohol. If you want to get your six pack back stop drinking when ever possible. Each drink that you have will put your goal of 6 pack abs further way.

    

2. Less is more -

   If you're lifting weights, you don't do 50 bicep curls do you? Why do you feel the need to do 50 Abs crunches? You should slow down your crunches and feel the muscles that you are working. Only completing 25 crunches correctly will give you better results than doing 100 incorrectly.

    

3. Be Realistic -

   It's probably not what you want to hear in an article about getting a 6-pack, but unfortunately not everybody will get a 6-pack, especially as you get older. But you shouldn't despair, as following the above should lead to a flatter stomach and the loss of those love handles.

    

4. It's not just crunches -

   Abs crunches are the most common Abs exercise but they are not the only exercise. You should change it up a bit with some Bicycle kicks and the Bent Elbow Plank. Reverse crunches are also popular as are push aways. By doing a variety of different ab routines will more more of your abs muscles giving you a more even mid-section.

If circumstances have left your stomach a little wider than you'd like, don't despair. If you follow the advice in this article you should be on the way to a leaner, flatter stomach.

If you are serious about getting 6 pack abs and losing that belly fat visit http://6-pack-abs-quickly.com and pick up a Free Fat Loss Report which details 27 unique methods for boosting your metabolism and losing belly fat.

The Quick and Easy Way to Tone Up Your Abs - Part 2

All About Abs - Nutrition

First Class Eating Habits = First Class Abs 90% of Ripped Ab Gurus Have Fantastic Nutritional Habits

Why Nutrition is 90% or More of Your Success

Let me explain this particular concept as it seems that the current direction is to buy fat burning pills, ab machines and do daily training. The problem is with all that training and other facts is they will never have as much influence on the layer of fat covering your abdominals as a good metabolic meal will that helps your body burn away fat every day.

Turning your body into a fat burning furnace should be your #1 priority.

Eating 5-7 meals per day is critical in order to make your body a calorie burning machine; you must supply it with 5-7 small but frequent meals. The reason you do this is because you will be continually burning calories to utilize the food. Be cautious of portion size. Eat too much of anything and you’ll never see those abs!

The more meals you have, the more your body must use energy to burn it. It’s like a furnace. You will RAISE your metabolism simply by eating more frequently.

You see if your nutrition isn’t nearly perfect, your body will always store some fat. And that fat will most likely be kept in the abdominal region. The only way to get to the sub-10% body fat region is with rock-solid nutrition. Countless people cannot do this. Their eating habits are never correct, they don’t track what they eat and they do not have the discipline necessary to eat correctly all of the time (with some cheat meals in there of course). The group of people who can do that are competitive bodybuilders.

Does this mean you can’t do it? Heck no! You just need to be acutely aware that having a ripped abdominal region is about a low percentage of body fat. To get that low, your nutrition needs to be impeccable. The more disciplined you are, the more fat you’ll burn and the more muscle you’ll keep. The lower your body fat becomes, the more your abs will show.

It’s just that simple but it’s not that easy. In the next few steps, you are going to learn exactly what you need to do in order to turn your body into a fat burning machine.

Step 1: Calculate How Many Calories a Day You Need to Lose Fat

Listen, figuring out how many calories a day you need to lose weight really isn’t too hard. And with the formula I’m about to give you plus a very cool website, you can easily track where you are and what you need to do daily to reach your goals. So lets’ begin!

IF YOU DON’T KNOW WHERE YOU ARE, THEN LOSING, MAINTAINING OR GAINING WILL BE IMPOSSIBLE!

Step 1:

Take your current body weight in pounds (lbs) and multiply by 11.

Example: 194 lbs x 11 = 2134 calories This is what I need to just keep what I have, without moving. But remember, you do move. So you have to then calculate your metabolic factors into this… so off to step 2...

Step 2:

Figure out your metabolic factor according to the table below.

But first, some definitions to help you determine where you might fit in:

Slow Metabolism: You basically look at food and you seem to put on pounds. You can gain weight by eating salads but it’s difficult to lose the weight.

Moderator Metabolism: You can gain weight if you try. You can lose weight if you try. You really don’t have trouble losing weight depending on what you want to do.

Fast Metabolism: You are the skinny guy or gal who can eat *ANYTHING* and it makes no difference. Gaining weight is difficult. Losing weight can happen overnight. Just by watching T.V. you seem to shed pounds.

Metabolic %

Under 30 years old Slow Metabolism- 30% Moderate Metabolism- 40% Fast Metabolism- 50%

30-40 years old Slow Metabolism- 25% Moderate Metabolism- 35% Fast Metabolism- 45%

Over 40 years old Slow Metabolism- 20% Moderate Metabolism- 30% Fast Metabolism- 40%

Example: 2134 calories x 35% (33 years old and with moderate metabolism) = 746.90

I took my calories needed above just to sit here and not move and multiplied it by my metabolic factor and I find that I need an additional 746.90 calories because of my specific metabolism.

Step 3:

Put it together. 2134 + 746.90 = 2880.90 calories I need 2,880.90 calories to maintain my current weight with my current activities.

Note: You can also adjust your metabolic factor if you do something that might take you to the next level. If you are a moderator metabolism person but you do distance running, it might make more sense to put your self in the fast category since you burn a lot more calories.

Step 4:

Lose Weight: I would take 2880.90 – 500 = 2380.90

Note: 500 calories a day is just a general term everybody uses to say that adding this amount is within safe limits. Eat too much, and you end up storing fat. Cut too many calories and your body just goes into starvation mode and ends up retaining more fat. 500 is a safe, recommended guideline. You can also eat 15-20% below your maintenance calorie levels to get a more accurate and aggressive plan. Avoid eating below 20% for very long as your body’s will start to slow down.

Step 5:

You must track what you are eating so you’ll know if you’ve made your goal for the day. And tracking food does not have to be complicated with weights and scales.

It's a shame that so many people just start training and never figure out what they need to eat daily to reach their goals.

You can keep doing the math over and over as you reach a goal.

Step 2: Calculate How Much Protein You Need a Day to Keep Muscle

Often overlooked, protein is the key component to building muscle but keep in mind; it’s also the same fundamental that will help you keep muscle. What this means to you is that if you get enough protein during this ‘cutting’ phase, you’ll burn more fat and keep more muscle. You want to keep as much muscle as possible because you want those abs to show.

As discussed before, having a low body fat percentage is core to the ripped effect but having abs to show is common sense. Protein has many functions that you’ve learned about in the Beginner’s Guide to Fitness and Bodybuilding, one of which is to help promote and maintain muscle.

Step 1:

Take your body weight in pounds Example: 194 lbs

Step 2:

Find your body fat % Example: 15.7% (which is .157 for the step below)

Step 3:

Take your body weight in pounds and subtract the % body fat Example: 194 lbs - (194 x .157 = 30.45 lbs of fat) = 163.54 lbs of lean body weight

Step 4:

Take your lean body weight and multiply by 1.14 Example: 163.54 lbs x 1.14 = 186.4g of protein a day

Step 5:

Divide your daily protein requirements by 5-6 meals and that is what your protein target is for each meal. Example: 186.4/6 meals = 31.07g of protein per meal As you will see, a person who is 286 lbs of lean body weight will require a lot more protein. And a person who is 286 lbs should not be consuming the same amount of protein if their percentage of body fat is 35%. But why use 1.14 for protein requirements?

The RDA recommends .75g of protein. But that's been shown to be too low for active athletes.

Some sites will recommend 2.0g of protein. But that seems a bit high and your body will have trouble absorbing that not to mention you will probably have a lot of excess calories which can lead to fat gains.

1.14-1.5 is the most efficient range for most active, healthy adults. This range will help build muscle but not lead you into a high protein diet. Feel free to adjust within that range if you feel you need more protein.

Step 3: Divide Up the Calories in 5-7 Meals Per Day (Ratios)

At this point you know how many calories a day you need to burn fat and how much protein you need to maintain the muscle. Your goal is to burn fat, not lose weight and certainly not lose muscle! What’s next?

Just divide up your daily calorie requirements by 5-7 meals a day in order to determine the calories per meal and your protein goals.

That might seem like a difficult tasks but once you start using some type of fitness tracking program (like FitDay) it becomes very easy to hit your targets and understand portion control.

If you don’t track what you are eating, then dividing this up will be nearly impossible unless you eat the same things every single day (boring).

There’s nothing fancy to this step.

Preparation Ideas:

* Grocery shop for the entire week so you have an ample supply of food

* Prepare things in bulk so putting together meals is quick and easy

* Use Tupperware as it’s easy to clean and easy to control portions

* Use the grocery list from the Beginner’s Guide to pick and choose foods that are proteins, carbohydrates and good fats

Step 4: Review the Nutritional Fundamentals

On page 68 of the Beginner’s Guide there are some nutritional fundamentals that you must master overall in order to get your nutrition dialed in and it working for you. When you turn your body into a fat burning furnace you need to review these key concepts.

* Eat about 15-20% below your calorie maintenance level. If you use a more aggressive calorie deficit, then do not keep calories too low for too long; increase calories to maintenance or maintenance +10-20% 1-2 days per week. * Getting your ratios correct (50% protein, 30% carbs, 20% fats) * Eating 5-7 meals per day * Having a lean protein source with every meal * Getting the good fats and avoiding the bad fats * Drinking enough water * Eating as many natural and unrefined foods as possible * Keeping your total fats and saturated fats low. A little bit of good fats (seeds, flax, fish) is better than a no fat diet.

Stay tuned for Part 3 that will discuss Ab training and the question that everybody wants to know - How Many Times Per Week to Train Abs?

If you can't wait, the Beginner's Guide to Abdominal Training is just one bonus book in the Beginner's Guide to Fitness and Bodybuilding http://www.beginning-bodybuilding.com