Supplements for Six Pack Abs
So You Want a 6 Pack?
Six Pack Abs
The average person probably does not want to look like a bodybuilder, probably far from it. In general, the majority of people probably just want to increase their overall tone, strength and fitness. Having toned six pack abs is probably the biggest goal for most people. Training for a six pack is easy and it only takes a few weeks for the muscles to develop… the hard part is burning off the fat above your abs to make them visible. To make your abs visible, your body fat level needs to be reduced to around 8-10%.
Reduce your body fat using these Diet Tips
To reduce your bodyfat to reveal your abs, you have to do the following with your diet:
- cut out all sugars from your diet
- consume the same amount of calories every day (about 12 times your bodyweight in pounds)
- split your daily calories over 6 equal calorie meals
- increase protein intake
- drink 8-10 glasses of water per day
Bingeing on sugary foods, drinking beer, missing breakfast, etc. will stop you getting any results, so don’t do it. Consistency is the main thing when reducing body fat. Aim to lose around 1% body fat every fortnight and do not judge results by your weight. You may lose 2 pounds of fat, but gain 2 pounds of muscle in a week, resulting in zero weight loss, although this would still be good progress.
Getting there now… Just add a little Exercise!
The above diet advice, when followed 100% would improve your physique. However, the diet would work better still when combined with exercise. Subtle changes could make all the difference. Here are some tips:
- Perform aerobics 3-5 times per week, first thing on a morning before breakfast, but after a cup of green tea (no milk or sugar). This could be as easy as taking a brisk walk to work instead of driving – aim for 20-30 minutes.
- Perform anaerobics 3 times per week. This means go to the gym and lift medium to heavy weights. Only use multiple joint exercises, performing just 10-12 high intensity sets per workout. Each set should be 8-12 reps, each lasting 4 seconds, with no stopping or locking out. Complete your workout within 45-50 minutes and consume a post workout shake immediately after your workout.
If you feel as though you are getting too muscly, just raise the number of reps that you do on the weights to 12-15, meaning you will then be targeting different muscle fibers that do not get as big.
…And finally, use Supplements to make your goals more Achievable!
There are 3 parts to this advice, i.e. diet, aerobics and anaerobics. Your diet is probably the hardest part to follow and is where most people would fail. To counter this, I would suggest eating a small bowl of unsweetened porridge with semi skimmed milk and/or water every day for breakfast and using a low calorie meal replacement shake for when you do not have the time or effort to eat a proper meal. It is surprising how well meal replacement shakes can satisfy your hunger, so give them a try if this is something you struggle with. I personally recommend CNP Professional’s meal replacement products, with Pro-MR suitable for men and Pro-MS suitable for women. Let me know how you get on, or if you have any questions.
(Note: the above advice is based upon vast amounts of research and experience, both personal and external and will work. I haven’t backed up my recommendations because it would have made this article 4-5 times as long and people would lose interest)
Regards,
Brian
April 1st, 2010 at 4:40 PM
Dito. Very good post so far.
January 25th, 2011 at 2:18 AM
[...] than re-write existing articles that make perfect sense, please refer to our Supplements for Six Pack Abs article, our How Do You Get a Six Pack article and our 11 Tips For Sustained Weight Loss. These [...]