How To Get Six Pack Abs
Developing a set of six pack abs is one of the most consistent ambitions of gym members globally.
It’s not surprising though, as possessing a well defined six pack brings a whole host of benefits such as increased attraction, confidence and strength, and that’s before the health benefits associated with having lower body fat levels.
Many individuals make the error of thinking that the secret to achieving six pack abs lies in performing 1000’s of repetitions of ab exercises, and that fat covering the belly can be for some reason “spot reduced” applying untold creams and potions designed to be smeared onto difficult areas.
If you happen to consider this, let me tell you, you have been lead down the garden route! That is why I am going to give you some free tips about how to get six pack abs.
The fact is, you cannot spot reduce fat from troublesome areas naturally, and no amount of sit ups will uncover a well developed midsection hidden under a significant layer of fat!
Let’s now take a no-nonsense look at how to get six pack abs, or flat stomach of your own.
- To lose fat, you must eat less than you expend.
When you need to reduce body fat levels, you MUST burn more calories than you consume. Reduce the calories needed to maintain your body weight by 10-20% and increase energy expenditure with exercise. Do not think that if you reduce calories more, you can exercise less as that’s a one way road to halting progress! Remember to regularly monitor your progress using a combination of weighing scales, the mirror and body fat calipers to ensure you keep progressing. Here are some effective ways how to get six pack abs
- Eat Little and Often
Consume 5-6 small meals, spread evenly over the course of the day. Each meal should contain a mixture of lean protein, balanced fat and starchy carbohydrates. By consuming small meals regularly, your muscles will receive a constant drip feed of nutrients while the process of digestion serves to maintain a higher metabolic rate.
- Keep Fat Intake Low
Fat should be kept at approximately 20 - 25% of your total calories, and should primarily be taken from healthy fats such as oily fish, olive oil, flax oils and specialized oil blends such as Udo’s oil. Consuming sources of essential fats such as these can actually assist with the fat burning process.
- Drink Plenty of Water
Our bodies thrive on being sufficiently hydrated. Aim for at least 2 litres per day, ideally 3. If your entire body has a plentiful supply of water, its tendency to hold into water reduces, which means increased definition and better chance of getting ripped abs!
- Consume Lean Protein
Lean protein sources should be consumed regularly to help recover from workouts, while maintaining muscle mass levels.Choose sources such as egg whites, chicken, turkey and fish for optimal amino acid profiles.
- Consume Complicated Carbohydrates
You should derive the bulk of your carbohydrates from sources such as sweet potatoes, oats, vegetables and brown rice to ensure insulin levels remain under control and to provide sustained energy required for optimal fat burning.
- Avoid Simple Carbohydrates
Any foods containing simple sugars and white flour should be avoided at all costs. Consuming foods containing these types of carbohydrates can lead to peaks and troughs in blood sugar, which in turn can increase fat storage, reduce fat loss and increase cravings for more sugar.
Recommended Reading For Ripped Abs
If you are serious about learning how to get six pack abs and a well toned stomach then I highly recommend that you pick up a copy of what I consider to be the very best fat loss resource available today. For several years now I have been a huge fan of Truth About Six Pack Abs e-book.
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