First of all, to get your six-pack in 8, 16, or 20 weeks (it should be made clear/you should understand) that it will be without doubt very hard work that includes not only training but also dieting.
We are now going to explain how you can get it, but we are not guaranteeing that you will get it. You have to know that not all people have the same genetics, some people are luckier than others.
Another mistake we usually make is to think that abs are there to show off in the summer, but if we work hard, the abdomen, as well as the lumbar, will help us with our daily training. Keep in mind that many exercises we do, from squats to deadlifts, need the help of the abdomen. So like I have said, more than just a body part to show off in public, we must exercise it as any other muscle in order to get extra help when we are training.
Why is it so difficult to get your six pack?
All humans have a beautiful set of abs, It’s just that most men’s six-packs are hidden beneath a layer of fat. The only way to get the chiseled abs your mama gave you is to lower your overall body fat through a healthy diet and exercise.
Having visible abs becomes unrealistic when you’re striving to go below a normal level of body fat. As much as everyone hates fat, you need it to live. It’s a source of energy, it supports brain and nerve function. Having very low levels of body fat can become unhealthy.
Abs are made in the kitchen and not in the gym. You could have the best training program of all time, but if your diet sucks, so will your abs. In fact, diet is responsible for about 90% of your results.
You also have to eat a sensible diet in order to reduce body mass and body fat overall, or you won’t see the fruits of your labor.
Don’t kill yourself doing abs
it is completely pointless to waste an hour of your time doing hundreds of useless crunches and sit-ups when that hour could be spent doing exercises that are more productive for fat loss. Exercises like squats, lunges, deadlifts or pullups, help us train our abdomen while helping to lose body fat.
The importance of proteins in your six-pack
Protein will help you build lean muscle as well as burn body fat. Out of all the macronutrients (protein, carbs, and fat) lean protein has the highest thermogenic effect on the body.
Protein helps form the building blocks of muscle and is probably the most essential macronutrient of them all, mainly because your body burns a ton of calories digesting protein.
The importance of carbs in your six-pack
Most people have been falsely led to believe that carbohydrates are bad and that they will make you fat. Eating too much of anything will make you gain weight, but natural grain or starchy carbs such as sweet potatoes, brown rice, and oatmeal are actually quite beneficial in your six pack quest, especially when consumed post-workout.
The importance of healthy fats in your six-pack
Make sure you include healthy fats primarily from polyunsaturated and monounsaturated fats such as raw nuts, nut butters, fish oils, and olive oils into your diet.
Dietary fat from these sources will keep your insulin levels stable, which is very important if your goal is to lose belly fat and reveal six pack abs.
By combining lean protein with the correct types and amounts of green leafy vegetables, good carbs, and fats you will begin to super charge your metabolism and turn your body into a 24-7 fat burning machine.
Workout routine to get your six-pack
|Monday, Wednesday and Friday|
|Supersets: Decline Crunch +
Decline Reverse Crunch +
Hanging Leg Raise
Flat Bench Lying Leg Raise +