Six Pack Abs Overview

A Six pack of toned abdominal muscles is something that everyone has the potential to achieve.

The problem is many people do not want to hear the truth about getting a 6 pack. The fact is that there isn't a magic fat loss pill or piece of abdominal workout machinery that will give you a six pack overnight.

There are a lot of companies out there that are climbing over each other to take your money as they know that people are willing to try anything to get a six pack fast. The truth is that you can't buy your six pack, it doesn't matter how much you spend. If these products worked everyone would be walking around with their top off and sexy abs and flat stomachs would be the norm...but they're not.

Well the good news is this site will tell you everything you need to get a 6 pack and the best part is all this information is absolutely free!!!

The following is an overview of what needs to be done at the most basic level. The site goes into more detail about each part and will help you undertand why certain things are so important and the way in which you can encourage your body to lose fat faster through diet, cardio and resistance training.

Although the majority of your effort should be put towards losing enough fat to make your abs visible there are only three exercises you need to do to work the entire area develop your abdominal muscles and these only need to be done once or twice a week. Also, you don't have to buy any special equipment your ab routine can be performed in your front room and only takes 20 minutes.

Diet

Ok, here we go. Like it or not you will never be able to see your six pack and achieve a flat, toned stomach unless you reduce your body fat. If you already go the gym and have been lifting weights regularly the chances are your abs are already pretty well developed you just can't see them yet.

It's important to get a balance of your macronutrients (carbohydrates, protein and fat) and that you get the majority from natural food sources rather than supplements.


Here's the secret to six pack abs....you need to increase your metabolism! It's that simple, and I'm going to show you how.

Eat regularly every 2 – 3 hours and if possible each meal should contain a small portion of complex carbs (like veg) with a portion of meat protein ie a chicken breast or beef steak.You need to have fat in your diet as well so cook using olive oil or use as a dressing for salad.

There are plenty of diet and weight loss tips on this site that will help you to stay focused and make sure you end up with the set of toned stomach muscles you really want.

Cardio

You simply won't get a six pack with out doing cardio but you don't need to spend an hour a day on the treadmill. As long as you do 2 – 3 sessions spread out across the week you should be fine. Make the sessions last between 25- 40 minutes and keep the intensity high. Don't fool yourself make the time count and you'll reap the rewards later.

It doesn't matter what cardio you choose it could be running, on the bike or 5 a side football just make sure you keep it at high intensity you need to be working at about 80-85% capacity for it to be beneficial. Don't overdo it either you should not be gasping for air.


Your body will let you know if you have done it right because when you stop you will feel the endorphins running through your system for a while. This is your bodies way of rewarding you.

Abdominal Muscle Exercises

You honestly don't need to do a thousand sit ups a day every day to get a six pack.

The most important thing is to reduce the fat around the waist so you can make your abs visible.


I only ever use three exercises and these can all be done at home:

1.Crunches

2.Oblique / Side Crunches

3.Leg raises

That's it – it should only take 20 minutes or so. Make sure each rep counts take it slow and squeeze your muscle at peak contraction for a second or two.

Resistance / Weight Training

A lot of people reading this will be a regular at the gym already and if you have been lifting weights for a while your six pack will probably be reasonably well developed albeit under a layer of fat.

Resistance/weight training is essential for building and maintaining muscle mass but don't over do it. So many people over train but when it comes to natural bodybuilding in general less is more. You don't need to do more than 4-6 sets per body part every 7 – 10 days as long as you make each rep count and focus on keeping form strict and slow and intensity high. I recommend one warm up set of each exercise maxing out around 12 reps and one work set of 5 – 8 reps.

This may not sound like much and I was sceptical before I tried it but trust me it works!

Also try to include deadlifts, squats, bench press and shoulder press in your routine (all on different days of course!) as these will pack on mass and muscle helps burn fat.

If you do all of these things correctly you can speed up your metabolism and before you know it you will be the proud owner of a sexy set of abs.

As you can see you do not need to waste money on magic pills or special equipment. Your results will vary on what shape you are currently in but if you stick to all of these things then you will see improvements month by month. Rememver to listen to your body. If you need to rest take the odd day off the gym (overtraining is not only potentially bad for your body but will affect your motivation), if you want a some cake have a piece once a week but don't go off the rails. Oh yeah and make sure you get a good nights sleep it really does make a huge difference!

But be warned, it won't happened overnight, you need to be committed, disciplined and patient but you can do it..........you just have to want it enough and put the work in. It's not as easy as the adverts selling you pills etc lead you to believe but it's not as hard as you think. Be realistic and judge results over months not days and weeks. Six months from now you could be the proud owner of a tight six pack of abs!

Good luck