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Building a defined set of abs is an aspiration many have – but how to even start? Luckily, we are here to help with 10 Tips to Get 6 Pack Abs. The first step is to have a clear idea of what you want. This should be based on your lifestyle, goals and current level of fitness. If you are overweight or inactive, then it may take longer to build the abs you want. However, if you are fit and active, then building these muscles could be more achievable and enjoyable than ever before.
You can start by simply picturing how your body will look when it has achieved this goal. In this article we will show you tips to help you on your way to get the 6 pack you always dreamed of.
What makes up the six-pack?
The six-pack is made up of the following muscles:
Lower Abs (transverse abdominus, obliques) Upper Abs (rectus abdominus) Lower Back (latissimus dorsi, rhomboids and lower trapezius) Upper Back (middle and lower traps, serratus anterior, latissimus dorsi) Shoulders (deltoids, rotator cuff muscles and scapulae).
What are the benefits of a six-pack?
A well developed six pack allows you to sit with ease whilst watching TV or playing video games. It also increases your overall body tone as it helps define your abdominal muscles. The improved muscle tone will also help reduce cellulite in areas that may have been neglected before.
What makes the six-pack visible?
The six-pack is generally visible when the bodyfat percentage falls below 10-12% for men and 18-20% for women. This can be achieved through a healthy diet and regular exercise regime.
Tips to Get 6 Pack Abs
Diet
You cannot out train a bad diet. A healthy balanced diet is key to achieving and maintaining a six-pack. You should aim to consume around 1800-2000 calories per day and make sure you are getting the right macronutrients (carbohydrates, protein and fats).
Carbohydrates should make up around 50% of your daily calorie intake, with protein making up around 30% and fats making up the remaining 20%. Avoid processed foods and sugary drinks and snacks as these will only hinder your progress.
Please note, if you are on a special diet such as Keto, these values will differ.
Overall, your diet should consist of lots of fresh fruits, vegetables, and lean proteins.
Exercise
In order to achieve a six-pack, you need to engage in a mix of cardio and resistance training. Cardio exercise helps to burn calories and fat, whilst resistance training helps to tone and build muscle. You should aim to do around 3-4 sessions of cardio per week and 2-3 sessions of resistance training. If you are looking for a great workout, make sure to see our 3 Day A Week Full-body Workout Routine
Supplements
There are a number of supplements on the market that can help you achieve your six-pack goals. Whey protein is a great way to increase muscle mass, whilst caffeine (if you are sensitive to caffeine, checkout some Low Caffeine Pre Workout Supplements)can help to boost your energy levels and fat burning potential. Fish oil supplements are extremely rich in essential fatty acids. Green tea is also a great supplement to help increase your overall health and well-being.
Eat Post-Workout Carbs
You should aim to eat some form of carbohydrate within 30 minutes of completing your workout. This will help to refuel your muscles and promote muscle growth. Good sources of post-workout carbs include fruit, oats, rice cakes and whole grain bread.
Choose water over sugared drinks
Sugared drinks, such as soft drinks and fruit juices, are packed with calories and sugar which can hinder your six-pack progress. Instead, try to drink plenty of water throughout the day – around 2-3 litres per day. Not only is water essential for overall health and well-being, but it also helps to suppress appetite and
Stop Doing Thousands Of Crunches
Crunches are a great exercise for targeting the abs, but if you are doing them incorrectly, then you could be doing more harm than good. Try to focus on quality rather than quantity and make sure you are engaging your abs throughout the entire crunch. Also, avoid excessive spinal flexion as this can lead to back pain.
If you’re a competitive athlete, you’re likely to fall into the trap of doing endless sets and reps of abdominal exercises every single day. This is not only counterproductive, but it can also lead to injury. Instead, try to focus on a smaller number of quality exercises that work all of the muscles in your midsection. This will help you achieve a well-rounded six-pack and reduce your risk of injury.
Eat Healthy Fats
Fat is not the enemy! In fact, healthy fats are essential for overall health and well-being. You should aim to include healthy fats in your diet, such as Omega-3 fatty acids, monounsaturated fats and polyunsaturated fats. These fats help to improve heart health, reduce inflammation and promote weight loss.
Don’t only train abs to burn belly fat
The fat in a certain area of your body won’t disappear just because you train it. Training your abs can help you lose belly fat, but it’s not a miraculous fat loss technique. It can help you lose fat all over your body.
Fixing your diet is key if you want to lose weight along with burning calories while with strengthening your muscles. Six-pack abs come as a result of hard work, dedication and most importantly, eating healthy.
Work Smarter by Rethinking Core Exercises
Core training is sometimes misunderstood as merely involving the abs, but it actually encompasses a much broader set of muscles in the abdomen. Front, side, and back muscles are all included in this category.
There are a number of core exercises, such as planches and front levers, that focus on the core, but they also rely significantly on other muscles.
You’ll need to reconsider core training if you want to focus on your abs solely.
Get at least 7 hours of sleep per night
Lack of sleep can negatively affect your hormones and overall body composition.
Should having six-pack abs be my goal in core training?
While having six-pack abs may be a goal of yours, it’s not the only focus you should have when training your core. You should also aim to improve overall strength, stability and functionality.
Conclusion
The ten tips above will help you on your way to achieving those well-defined abs, but remember – it’s not all about the exercises. A healthy, balanced diet is essential for overall health and well-being, and this is especially true when it comes to core training. Make sure you’re eating plenty of nutrient-rich foods and avoiding processed foods and sugary drinks. And lastly, be sure to get plenty of quality sleep each night – your body will thank you for it!
