Getting a six pack is one of the biggest benchmarks for many people when it comes to body image, and in some ways it’s why a large number of people are already working out in gyms up and down the country. Don’t start considering a steroid cycle just yet.. check out our top 14 quick tips for developing a ripped core.
Our Top 14 Tips On Attaining A Killer Six-Pack
Chiseled abs are difficult to ascertain and this is partly why they are so lusted after. Without a high level of commitment and determination they will not be achieved, and only those following a strict regime will be able to get a defined set of abs.
You might have given some thought to focussing on your abs but haven’t yet really implemented your plan, or you might also be working towards some solid abs, but have not yet seen the results you were hoping to see so far.
There are a lot of pieces of information available, but not all are accurate. The principal requirements are simple, and there are no miracle pills that will give you a shortcut towards impressive abs. To help you get to the bottom of the abs question we have delved into the science behind granite stomachs, so you can begin your quest to a defined midriff.
1. Make Sure You Aren’t Overeating
A large part of getting abs is ultimately decided by what food and drink you are putting into your body. Having a good diet is pivotal to ridding yourself of stomach fat and slowly revealing a toned midriff.
All the sit-ups in the world will not give you a six-pack of abs if they’re hidden behind a layer of body fat – you should be targeting approximately 8-10% body fat in order to have visible abs without the need for flexing.
2. Master Your Kitchen
Because your diet is so important to you getting the abs you desire, you need to be cooking the majority of your meals. By doing so you can control fully what you’re eating.
Meals out at your favorite restaurant need to become a thing of the past because there might be hidden calories and foods in meals, even when you think you’re picking the healthy option.
By prepping meals, especially the ones that are to be eaten when you’re not at home, you will avoid making bad choices. Situations like not having a lunch prepared out work will put you under unnecessary strain and you don’t want to end up heading to the local deli for a huge sandwich.
3. Consume Enough Protein
Getting enough protein will help you build lean muscle and lower your body fat. Eating lots of protein will also make sure you eat less and this will be beneficial in the long run to prevent you eating snacks and making bad choices.
The morning time is a great time to be loading up with protein and by doing so sets you up perfectly for the day. Make yourself a breakfast that is rich in protein or make a protein shake to give your body what it needs in order to make those abs bulge.
4. Eat Healthy Fats
Don’t be put off by the word fat because the right types of fat are good for you in many ways. Monounsaturated and polyunsaturated fats are present in nuts, fish oils, olive oils, and avocado, and they’re great for you.
You do need to monitor how much of these fats you’re eating and a recommended amount is about 20 to 30% of your total calorie intake.
5. Getting The Right Carbs
Don’t worry, you will still be able to chow down on carbs during your six-pack journey, you just need to make sure that you’re taking on the right carbs. Whole grains that are rich in fiber are the carbs you should be opting for and they will be processed through you system much slower.
So ensure that you make brown rice, quinoa, whole wheats, and oats part of your daily diet, and cut the white bread, rice and other ‘bad white carbs’.
6. Processed Foods Are A No-Go
Our old enemy, processed foods, has raised its unhealthy head again. By having a lot of processed food in your diet you’re starving your body of the nutrients it needs. Unhealthy processed foods are not conducive to you getting abs and wholesome natural produce is what’s needed in order to start seeing some abs.
7. Eat Regularly & Don’t Starve Yourself
You’ve probably never seen a more appealing title and your eyes do not deceive you! When setting out for abs you need to be eating regularly in order to stop your body going into starvation mode and clinging onto fat. Plan to eat three meals a day and then also have another three snacks a day. Also, make sure that you’re eating the right foods too and fueling your body with the correct nutrients.
8. Drink Up The Water
As well as helping with your metabolism, drinking water will help you lose weight, and help keep it off too. You’ll also be able to resist the temptation to slurp on those sugary drinks while keeping yourself hydrated with lots of water.
9. It’s Time To Exercise
Despite the importance of food in the journey to getting solid abs, you will not be able to acquire them on food alone. You might also think that you’ll be doing thousands of sit-ups on a daily basis, but this is not the case.
Here are some of the key pointers that you need to abide by when exercising your way to perfect abs.
10. Build That Muscle
Building muscle is obviously important when going for a six-pack but you also need to build on your back, shoulders, and pecs too, so don’t get too fixated on your stomach.
Make use of your gym and train with dumbbells, free weights, and medicine balls. You need to be lifting at least three times a week and also be lifting fairly heavy with sets of four and reps of around 12 to 15.
Free weights should also be favored over machines because when you are standing, as opposed to sitting, you need to stabilize your core, which is ideal in this instance.
11. Target You Core
When you’ve got rid of your stomach fat you will then need to target your core to begin the journey to that ripped six-pack. Exercises like the plank and reverse crunch are great exercises that target your core.
How to plank – Place your forearms on the floor and your toes into the ground. Next, lift up your core and thighs off the floor. You need to also ensure that your elbows are in line with your shoulders. Now just hold this position while tensing your abs and butt. Hold for as long as you can and repeat until you can’t do anymore.
How to reverse crunch – The reverse crunch is similar to the standard but with your feet in the air. Start by putting your arms at your side and keep your palms faced down. Then place your knees over your hips, using your abs to place your body. Instead of moving your head toward your knees, move your knees toward your head. Hold your knees briefly as close to head as possible and then lower them back towards the mat.
On top of these exercises you can look at doing dips, bench presses, deadlifts, squats and all the variations of these exercises.
Pilates is great for many reasons and it is also good for working your abs. During a Pilate’s workout your core muscles will be hit and your abdominals will be worked throughout. Pilates is really good on those days when you need a more gentle exercise workout and it will still be a great ab workout, but with gentle joint exercises.
13. Mix Up The Cardio
Hitting your body with different forms of cardio is vital. Interval training combined with abdominal exercises is one extremely productive option for you. Try this two to four times a week.
Another option is taking up sports like boxing as sparing and jabbing works both sets of your ab muscles. Boxing or boxing exercise classes are a great way to get fit while also targeting your core.
14. Get Enough Rest
You might be tempted to work on your abs every day, but this would be a mistake. Just like the other areas of your body, you need to give your abs time to recover for them to properly develop. Overworking your abdominal muscles can cause tears which may actually prevent you from training for months.
We’ve given you a fair amount of information and you will now be able to set out on your journey to getting the stomach you want. Hopefully you’ll soon settle into the pace and find your ab journey a satisfying one. Good luck and let us know how you get on.