If you’ve ever wondered “How to get a six pack abs?” then this article was written just for you because I’m going to share with you the exact techniques I’ve been using to carve out my own six pack abs… without… spending hours upon hours doing crunches or running on a treadmill.
I must say, I’m not all the way to my goal of having a totally ripped six-pack yet (mostly because I want to look like the phenom Clarence Bass, aka Mr. Ripped, pictured in the photo)… but I’m going to show you what’s been working for me over the past month.
The first thing I did, I must admit, was stop drinking a gallon of Guiness multiple times a week. Trust me, if you’re doing this with any alcohol it’s going to stunt your progress a little (and by a little–I mean a lot!). Next, I’m focusing on optimizing three things:
Strength Training For Exercise
I’ve shared before how the secret to looking “Toned” is strength training, and I practice what I preach. I follow a slight variation of the DoubleYourGains’ 3-5 Program and focus on compound, fully body strength exercises.
Note: a friend of mine recently remarked how a VERY lean friend of ours, with a shredded midsection, felt “soft” when my friend poked him in the stomach. Why? He doesn’t do a lot of heavy deadlifts, Squats and Overhead movements.
These exercises force your core to become rock-solid. Along with Rack Pulls and planks, and stomach vacuums you’re looking at the best ab exercises available (no crunches needed!)
Intermittent Fasting For Diet
I never could do the six meals a day thing. I always felt 1.) like I was bloated and too full all the time and 2.) that I was always preparing food to eat– a slave to my meals. Basically it sucked. And the truth is: eating six meals a day to “rev up your metabolism” is a MYTH anyways.
So I do intermittent fasting now. I follow basically the Warrior Diet program by Ori Holfmekler, with a 20 hour fast and 4 hr feeding window/give or take an hour or so each way, each day (I’m not real strict).
Note: I usually have my workouts around 4:30-5:00pm and I always have a quick recovery shake afterwards, that’s the breaking of my fast… and then I don’t eat again until my main meal usually around 7pm.
High Intensity Intervals For Cardio
I’ve talked a lot about how intervals are great for fat loss and it’s true. I do lots of different intervals, tabata routines on the bicycle or rowing machine, 3 rounds of 1min work/1min rest sprints on the treadmill… and in the very near future I’m going to add a couple quick weight training intervals to my program.
If I do ANY steady state cardio it’s 1.) when I’m too sore to workout and need the bloodflow to recover, NEVER more than 20 minutes (if that) or 2.) after my weight training or high intensity cardio — usually I don’t though.
After I put on a little more weight and decided to REALLY shred up then I’ll add in more steady-state cardio (consistently) after the intervals and weight training (as this is one of the only 2 times to do aerobics if you want to burn fat).
So there you have it — these three things are a great way to answer the eternal question: “How to get six pack abs” — Let me know if it helps.
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Thanks for sharing these simple tips to procure the six-pack abs. It is very important to maintain balance diet and rigorous exercise is the key to gain attractive abs. Here are some six-pack exercises that do work.
- Abs Blasting Crunch
- Lying bicycle
- Seated jack-knife
- Abs Bench crunch
- Hanging knee-ups
- Abs Bench crunch pulls
- Do cardio.
Thanks.