How to get washboard 6 pack abs!

This is one of the most commonly asked questions I get from people: how can I get a six pack? I think everyone would agree that having a chiseled midsection is pretty desirable. Unfortunately, most people are still hung up from the fact that you can lose inches off your weight by doing hundreds of sit-ups. The idea of spot reduction has already been widely accepted as a myth. In reality, there are only two simple things you need to do in order to get a six pack: lose fat and strengthen the abdominal muscles.

See, what most people fail to realize is that we all already have six pack abs. Every one of us has a set of six pack abs just like we all have a brain, eyeballs, and biceps. We are all born with the same number of muscles. So since we all have the same abdominal muscles, where aren’t they visible? If you can’t see the outline of your abs, that means you have a layer of fat on top of your abs. Now the question becomes how do I get rid of the layer of fat so that my abs become visible? Definitely not by doing a hundred sit-ups a day, the answer is by combing a sound diet and exercise program.

1. High-intensity Cardio For Fat Burning

The most efficient way to burn fat is by doing high intensity interval training (HIIT). Studies have shown that doing (HIIT) rather than long duration, moderate intensity results in up to 9 times greater fat loss. Instead of doing your half an hour or 45 minute cardio sessions at one constant pace, try doing high intensity intervals. For example, one interval can be 30 seconds of an all out maximum effort, followed by a 90 second recovery period at a light pace. Do this 8 times and your workout will only take 20 minutes instead of 45 minutes. You’ll achieve greater results in less time, otherwise known as “more bang for your buck.”

2. 80/20 Rule of Compound/Isolation Exercises

One of the biggest pet peeves I have when I’m at the gym is when I see someone who really wants to lose weight but all they do is hop on machine to machine nonchalantly pushing out their reps. Compound exercises are ones that involve more than one joint and recruit more muscle fibers. You will burn more calories because more muscles are being worked. Moreover, by doing compound exercises, you build more muscle mass and muscle tissue is more metabolically active that fat tissue, again helping you burn more calories.

Isolation exercises only work one muscle at a time therefore when we go back to the “more bang for your buck” idea, you’re really not doing all that much. If all you do are hip adduction/abduction, lateral raises, bicep curls, and leg extensions, you will not get you anywhere. As long as 80% of your exercises consist of squats, deadlifts, presses, rows, and pull-downs, you’ll be fine. These exercises make you work harder and elicit a neuro-endocrine (layman’s term: hormonal) response that is conducive to you getting a six pack.

3. Clean Up Your Diet

So now that we have concluded that you have a layer of fat on top of your otherwise would be visible six pack. How did the layer of adipose tissue get there in the first place? If you want to believe governmental propaganda and what your family physician says, then you would think that it’s a high fat diet that made you fat. But alas, as proven time and time again, it’s eating too many carbohydrates that will hide your six pack more than eating too much fat.

People are eating too much. If you just cut the portion of your meals, you will consume fewer calories and ultimately lose weight. However, the problem is that people who eat too many carbs get addicted to carbs and it is much easier to eat carbs than it is to eat fat and protein. 1 slice of bread equals 6 cups of broccoli in grams of carbohydrates. What’s easier to eat, one slice of bread or six cups of broccoli? Eating fat and protein will make you fuller longer by affecting those hormones that control satiety in your brain. Eating high glycemic carbs will make you hungry again fast. Follow these simple guidelines if you want to start losing fat (courtesy of www.robbwolf.com.)

• eat 4-8 oz of lean protein at every meal
• eat 3-4 meals per day
• limit fruit to 1 serving or less per meal
• limit nuts to 1-2 oz or less per meal
• only drink non-caloric beverages like coffee, tea, mineral water

4. Build Your Abdominal Muscles

After getting rid of your fat, you could probably see an outline of your abs. However, if you want your abs to show up in more detail, you need to build them. Your “six pack” muscles are just like any other muscle in your body. They respond to hypertrophy like any other muscle. The best way to train for hypertrophy is a rep range between 6-12 reps per set. 100-200 sit-ups per day is great for muscular endurance but after a point, they are not the best for building your six pack. Instead, do weighted decline sit-ups, hanging knees to elbows, and weighted side bends to fully bring out the abs.

In conclusion, if you really want to get washboard abs, just follow these four simple principles for a couple months and thank me.