How to get six pack abs

One of the most popular requests among people in the gym is how to get six pack abs. There is no doubt about it, obtaining this elusive goal not only takes hard work, but also demonstrates that you clearly know what you are doing in the gym. Learning how to get six pack abs is definitely not the easiest thing in the world but it’s also not the hardest, as long as you follow the right steps.

In order to get six pack abs there are three essential components that need to be included in your approach, the ab diet, variety of exercises and cardio work.

Lets take a closer look at these three essential ab building steps Read the rest of this entry

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How To Get Six Pack Abs Fast

Get Six Pack Abs Fast in 2012

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Get Six Pack Abs At Home

Get Six Pack Abs

Are you looking for ways of how to get six pack abs at home?

If so we have some easy six pack abs exercises which require no apparatus and also take very little time to perform.  Nowadays we all lead a busy lifestyle and at times we simply do not have enough time to go to the gym.  But that’s not a problem, here are some simple six pack abs exercises that you can do to get six pack abs at home in extra quick time

• Crunches

This six pack abs at home exercise targets the upper abs.  It’s one of the basic but effective ab exercises. To perform crunches, you need to lie on a flat surface with your hands in your chest or behind you head.  Contract your abs, then hold for 2 seconds, then return to your lying position.  Proper crunches are in a continuous and controlled fashion.  Concentrate on your abdominal muscles to pull your upper body up.  Avoid using the neck or shoulders to push yourself up.  This incorrect practice will cause stress and strains.

• Side Crunches

They are basically the same as regular  crunches, except that the main focus is on the oblique muscles which are also called love handles.  It also uses the same technique, only that you are crunching to either side of our abs.  This tightens and firms the sides of your abs.

How To Get Six Pack Abs Fast

• Lying Leg Lifts

This exercise targets the lower abs and is a great six pack abs at home exercise. With this kind of exercise, you are on the same position as with the crunches,  you lie flat on your back and lift your legs six to twelve inches of the ground.  This would exercise the muscles in the lower part of the abdomen.  When performing leg lifts, place your hand under your buttock.  It adds leverage and helps you get your feet elevated.

It is possible to add more resistance by adding ankle weights which are available at all health shops

• V- Crunches

This is one of my favourite exercises that I use to get six pack abs at home.  It’s almost like lying leg lifts except your chest is at a 45 degree angle starting out.  Sit at the edge of a bench and reach back just enough to support yourself from completely lying on the bench.  Once you’ve stabilized, bring your knees toward your chest.  You would be creating a V motion.  The base of the V would be your abs.

• Cat stretch

It’s the same with the movements made by a cat when they stretch their back. This simple action is a quick and easy exercise.  Get down on the floor with your hands and knees, with muscles relaxed and looking straight ahead.  Next, tighten your abdominal muscles while thrusting you back upward as far as you can.  Maintain the position for five counts before lowering your back.

• Bicycle Crunch

To do this, start by lying flat on the floor. Put your hand beside your head then raise knees up to 45 degrees angle and them perform a pedaling motion like what you do when you ride the bicycle.

• Standing Side Bends

Standing side bends encourages the loss of fats in the oblique muscles.  To start, stand up straight with the stomach sucked in, legs straight and hands on the sides.  Simply lean the body from left to right being careful not to rotate the hips and while keeping  body facing front.  There is a variety of side bends, this is the torso twists.  Instead of bending side to side twist or rotate the upper body from left to right while keeping the legs straight.

As you can see if you are looking how to get a six pack at home there are a variety of six pack abs exercises that you can try.

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How To Get Six Pack Abs

How to get six pack abs

I see it all the time in the gym, and it is the most common mistake everybody makes when looking to get six pack abs. They wrongly believe that you have to spend hour after hour on the treadmill or other cardio vascular equipment to lose weight and reveal those six pack abs.

Well the truth is if you want to achieve that falt toned stomach and burn off those layers of body fat that are covering those abs you need to ensure that your cardio routines are short and intense. Not only will this save your valuble time but the results will be immeasurable.

Nobody knows better than myself in todays busy world, that maximising your time is a juggling act, you know the score, children to school, shopping, cooking, cleaning and working out, so in order to get six pack abs you need to keep your cardio workouts short and sweet.

Let me show explain to you the disadvantages of  long cardio sessions that you probably might not be aware of.

During a steady-state cardiovascular workout (jogging on a treadmill) you are raising your Resting Metabolic Rate (RMR), which remains elevated while you train. Sure that is great if you are trying to lose weight, but after you run for an hour you will only burn calories for a couple of hours. Read the rest of this entry

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One of the most popular questions I get asked is “how to get six pack abs” in the gym. Undoubtedly, obtaining this elusive goal not only takes hard work, but also determination and will power.

The good news is that if you follow these easy steps you will be able to show off those abs in no time at all.

To get six pack abs, there are three essential components to include the ab diet, exercises and various cardiovascular work.

Lets look at the three important steps to develop six pack abs

1.How to get six pack abs ab through your diet.

Without a clean diet you can say goooodbye to abs. One thing to realize is that while exercise is important, it will only take you so far. No matter how many crunches or sit up variations you do, if you have a solid layer of fat covering the stomach, those  ab muscles will never be visible.

Try to focus on the consumption of enough protein to keep your appetite under control, supplemented with healthy fats and fruits and vegetables for energy. It is important, however, that you have a calorie deficit, because regardless of the foods you eat, if you consume more than you burn that day, you will not lose weight.

2.Perform different exercises for six pack abs

In your quest for six pack abs, you need to make regular changes to the ab exercises that you are performing, it is best to swop your ab exercises on a weekly basis. The main reason is that your ab muscles adapt very quickly to the same exercises. The aim is to keep them guessing what’s coming next and the results will come.

3. Cardio for six pack abs

The third step in your six pack abs arsenal is cardio. But a word of warning, you don’t need to spend hours and hours on a treadmill or pounding the streets. Three sessions of high intensity cardio a week is ample. High intensity cardio includes sprinting, skipping or rowing.

The secret ingredient of high intensity training that burns bodyfat at alarming rates is that you up the intensity for 20-40 seconds and then slow down again for a minute. Repeating this process 8-10 times will ensure those six pack abs show in no time at all.

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See our FREE ab and fat loss training video lessons!

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How To Get Sixpack Abs 

In our 3 part series we show you how to get sixpack abs and more importantly we reveal the six pack abs workout for a super ripped 6 pack abs this summer.  

So let’s start with Part 1 of our how to get six pack abs series

If you could sculpt one body part to perfection for this summer, what would it be?

Let me guess – six pack abs! I don’t know anybody who does not want to shrink their waistline, lose body fat, eliminate lower back pain and develop a jaw-dropping set of rock-hard six pack abs. Building eye-popping six pack abs is not the hardest thing to achieve in the world but it’s definitely not the easiest either.

Before you can start learning how to get six pack abs and discover the truth about what it really takes to build a beach-worthy abdominal section, you must first expose the lies, myths and rumors. Before we talk about how to get six-pack abs, the right way, we must re-program your hard drive and empty the trash can of garbage you have been fed.

Because of all this hyped-up and misguided information – even among so-called ‘fitness experts’ – you should be skeptical of all six pack abs training equimpment and programs. Let’s first eliminate the top four ways not to get a six-pack:

Learning how to get a six pack does not require expensive workout equipment promoted through obnoxious infomercials. You can’t flick on the TV anymore without seeing two new abdominal exercise machines being promoted at once. There are so many of them that if you get suckered into these ‘abs workout’ gimmicks, you will be broke quicker than Ben Johnson sprints the 100 meter dash! And get this: Of the $520 million dollars a year spent on exercise equipment, abdominal machines get a $208 million dollar piece of the pie!

Learning how to get a six pack does not require thousands or even hundreds of crunches a day. So much for the Brittany Spears ab workout! Crunches are decent but totally overused and associated with more being better. Crunches are a very general exercise, and general exercises get general results. Excessive floor crunches shorten the abdominal wall, pull your head forward and emphasize poor posture. They also involve a very low level of stimulation which neglects adequate muscle-fiber recruitment.

Learning how to get a six pack does not involve starvation diets. Starvation diets starve the muscle when you should be feeding the muscle instead. Guess what happens when you starve your body? Your metabolism shuts down out of survival and causes your body to store fat. Your body must get energy from somewhere, so guess what gets sacrificed? That’s right, your precious muscle which is, in fact, responsible for maintaining a high metabolism. Starve your muscle – great logic!

Learning how to get a six pack does not require fat-burning pills. What did the last weight loss pill you bought do for you? The same thing the next one is going to do – nothing! Except give you a thinner wallet but not a thinner waist line. The entire concept of taking pills to ‘burn fat’ is built on a sandy foundation and misleading because diet pills only treat the symptoms and not the root cause. Without focusing on the root problems of a flabby mid-section, like poor nutrition, a crazy lifestyle and improper training, you will just end up where you started – farther away from having a six-pack for summer instead of closer.

Just Because You’re Skinny Does Not Mean You Will Have A Six-Pack

The volume of interest I receive from skinny guys who wish to build their mid-sections is more than enough evidence to disprove the false reality of “I should be able to ‘see’ my abs if I have low body fat.” I’m sure you know of a friend who is completely scrawny, yet, without a shirt on he, has zero abdominal definition! To me that would be salt on an open wound.

Abdominals Are A Muscle, Too!

You want your arms to be bigger, your shoulders to be broader and your chest to be fuller, correct? And what is the solution to making these muscle groups increase in size? High intensity weight training, overload, consistency and a healthy surplus of calories. Starting to sound familiar?

The same goes for your abdominals. Your abdominals are a muscle group that requires the same formula and attention and are not any different from other muscle groups. For some reason many consider abdominals to be a ‘special’ body part that requires a different set of rules and a completely different formula for training. Abdominals were not given a ‘secret code’ to crack. To get thick, dense abs – the ones that ‘pop’ out – you must train them with intensity and overload. Here are some practical tips you can apply to your program so that you can be the ‘man’ or ‘gal’ at your gym with a ripped and muscular six-pack. Then I will provide a sample six pack abs workout program!

Claim your FREE 16 week Razor Sharp Abdominals Cardio Workout by clicking here. 

or feel free to browse our Six Pack Quest Success Stories

Join us for Part 2 of how to get six pack abs for this summer  CLICK HERE

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