How do you get a 6 pack?
Made simple, you need to do 2 things to obtain chiselled looking 6 pack abs:
- Reduce your body fat level to less than 11-12%
- train your abs
Training your abdominals is quite easy, you just need to perform 2-3 resistance exercises to a very high intensity on your abs 2-3 times per week. Typical exercises include crunches, weighted crunches, dumbbell pullovers and leg raises. By the way, other exercises, such as deadlifts, squats, pullups and rows all involve the use of the abdominals as secondary muscles. Aim for 10-12 reps, with a smooth, slow rep cadence.
Reducing your bodyfat to under 11-12% can vary in difficulty depending upon the individual. If you are around 15% bodyfat, you should be able to train towards a good, visible 6 pack within 6-8 weeks. However, if you are more like 20%+ bodyfat, then it is obviously going to take longer. Either way, consistently following the Top 10 Fat Loss Tips will lead to continued fat loss, whilst retaining muscle mass, leading to a 6 pack in a matter of months.
Anyone can achieve a 6 pack, but it takes time and consistency with your diet and exercise. There are many myths going round about getting a 6 pack… here are a few of them:
Myth 1: Doing crunches gives you a 6 pack!
Whilst doing crunches can improve your abdominal muscles, no one is going to be able to see those muscles unless you reduce your bodyfat level as stated above.
Myth 2: Doing crunches reduces bodyfat on your stomach!
You lose bodyfat in a way that your body allows, usually from your stomach, then your arms, then your legs. Your body loses fat in this way to achieve optimum balance and centre of gravity. Although it was shown in recent studies that crunches can stimulate fat loss on your abdominals, the effect was shown to be insignificant. You would therefore be much better off following the Top 10 Fat Loss Tips for fat loss.
Myth 3: You can get a 6 pack in 7 days!
You see this sort of article all over the internet and in magazines regularly. It is obviously rubbish. The only possibility is that it could be written for someone with water retention, who already has a low body fat percentage and that it is promoting the use of diuretics, which may be unsafe. People write these articles to gain traffic on their websites, or to sell magazines. Don’t be fooled by them!
Regards,
Brian.
