If your really wanting to get six pack abs fast, then this is the article for you. I’m going to go over how to get a six pack in a week by following this plan. Whilst you most likely won’t have a full set of 6 pack abs in a week, you certainly can have the start of one by following my plan.
The main question I am asked by some gym rats, who want to know about getting flat abs, is “What to do first?” They want to know which lower abs exercises or abs machine should be used to get the washboard abs effect?
My first question to them is, What kind of ? So I ask you; What kind of body type are you? Can you do 10 to 12pull ups, regular pushups and 25 hanging leg raises?
If so you are in regular shape. How is your body fat level? Are you somewhere near seven percent if you are guy or at or below 12 percent if you are a gal? All these factors are important in body shaping.
The three secrets to getting toned abs are diet, compound exercises and genetics. If you thoroughly craft your food regimen to fit your body type, build muscle with compound exercises and focus attention to your unique physiology, you will burn a lot more calories, reduce your fat level, and begin to see your abs pop.
If you pay close attention to how you burn calories and focus on working your large muscles you will find that your body will get a better hormonal response. You will at last get a much greater increase in metabolic rate for the hours and days following this type of workout.
Here is very simple way to shrink your calories for a six week, fat stripping training program. You will not have to count calories, but you will have to portion out your food and keep your meals simple.
Start with six small meals a day with two meals being protein shakes. Each meal will be equal in composition and calorie requirements. You will have protein, monounsaturated fats and clean carbohydrates in a ratio of 50/10/40. Follow a simple rule of never eating any of the three components alone.
Make sure that your portion size stays consistent. Use a small plate. I use a small bowl to serve as my plate. The only thing I get to eat in abundance on training days is salad.
For getting in shape I suggest the following workout a minimum of three times a week for four to six weeks.
- Hanging leg raises
- One arm dumbbell
- Barbell back squats
- Sumo squats
- Barbell clean and press
Because I tend to lean on the fat side of life, I have to continually burn fat with exercise. I take a free day once a week. If you are sedentary , you will need to ramp up the above workout to burn off your fat stores while building muscle.
Let’s talk a bit about aerobics. If you are usually active, you will simply adopt a way to employ a short length high intensity aerobic workout on alternate days from your bodybuilding exercises.
You will be exercising high intensity aerobics to stimulate your caloric burn and keep your lung capacity up to speed. You not want to do this intensity for more than 20 minutes. Jumping jacks exercises are perfect for this or sprinting practice as well. A six week program will finally reveal your six pack abs as you cast off fat from your body.
You can strip the fat show your six pack abs and gain your strength and endurance if you follow these simple rules. Get my free manual on trimming the fat and feeling great and getting fit.
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