The point of this article is to help you grasp the big picture of getting six pack abs.
In short, to get six pack abs, you need to get leaner and develop your abs’ musculature. This is done through training and nutrition. The topic of nutrition is covered extensively elsewhere on the net: I won’t delve in it.
Training-wise, to build six pack abs, you must combine cardio exercise, weightlifting, and abdominal exercises. All three are important, and to really get results you must do all three.
Cardio makes you leaner, which is necessary if you want your abs to show.
Weightlifting makes you leaner, too, by increasing your resting metabolic rate and the amount of calories you burn at rest. Good weightlifting routines for fat loss are also available elsewhere online. I recommend Lyle McDonald’s Ultimate Diet 2.0 (which integrates nutrition and training for superior results: best for serious trainees) and Craig Ballantyne’s Turbulence Training (this one is more beginner-friendly).
Finally, abdominal exercises are needed to define your abs and give them the six pack look.
Simple enough? OK, let’s get serious.
Cardio comprises long, slow cardio and interval training. To get six pack abs quickly, the best approach is to do both. Since interval training is better than long, slow cardio, if you’re short on time, do interval training only.
Abdominal exercises can be divided according to which area they put the emphasis on. All exercises activate the whole abdominal region, but each one targets a specific area more than the others. They can put the emphasis on the upper and middle abs, the lower abs, or the side abs.
So where do we go from there? Well, to sum up, to get six pack abs you need good nutrition (covered elsewhere) and effective training (including cardio, weightlifting, and abdominal exercises). Cardio comprises long, slow cardio and interval training, whereas abdominal exercises can target the upper and middle, lower, or side abs.
The web has a few good sources of information on these topics-I mentioned some. But searching the web is a hassle. If you value your time, want quality instructions, and would like to get six pack abs sooner rather than later take a look at my FREE ecourse for 5 days to a healthier you. It gets results-guaranteed.
Six pack abs are desired by almost everybody. Getting those washboard abs are becoming a necessity because of long and convincing infomercials that we see a lot. There are numerous abdominal exercise equipment in the market nowadays like abdominal belts, abs-rockers, abs-lounges and many more.
When choosing for the correct equipment you would need to consider some things first. You should not be deceived into buying fancy equipment which you do not really need. You can do some research about abdominal exercise machines and workout equipment before you buy them. The selected equipment must be easy to move and easily detachable.
Before attempting any rigorous fitness schedules at home with the newly purchased machine, consult with a doctor first regarding injuries and medical conditions. Make sure to follow the manufacturer’s instructions for maintaining the machine. All said and done, the bottom line is any piece of exercise equipment is a good choice if one uses it.
So what are the benefits of having an abdominal exercise machine at home? This would allow you to focus on hard on the target. Some abdominal exercise equipment is poorly designed or made from weak, undependable materials; some can even be dangerous to use. Strained or torn abdominal muscles are incredibly painful, and can put you on the shelf for a long time. Buying poorly designed abdominal exercise equipment is a risk you don’t have to take.
There are steps to ensure that you are choosing the correct abdominal equipment for you:
- Choose the equipment based on how much space you have and how intensely you plan on working out. If you live on a small apartment, you may wish to opt for smaller devices.
- Make sure to adjust your abdominal equipment so that you are comfortable throughout your exercise. Lay your towel where you can easily get it to absorb your sweat.
- When picking up or using weight, make sure that it is not too heavy or it will injure you and will make you fall.
- You can interlock your feet, ankles, or knees in the abdominal equipment you are using. This would give you added support and stability while working out.
- Begin by inhaling , tightening your abdomen back toward your spine and then raising your neck and head a few inches off the ground. Exhale as you roll up. Support your head with your hands so you don’t strain your neck.
Some great pieces for your workout include:
1) Stability Ball Exercise Ball
The stability ball is a great piece of equipment. In addition to increasing range of motion for crunches and other abdominal exercises, the stability ball also improves your balance and coordination. You can start with the basics such as regular crunches or oblique crunches.
2) Medicine Ball
The medicine ball is simply a weighted ball. Although some people may think that medicine balls are only for boxers and athletes, medicine balls can really enhance your core workout.
3) Ankle Weights
Ankle weights can increase the intensity of reverse crunches and leg raises. When regular leg raises become really easy, you can add ankle weights to increase the muscle work in your abs.
4) Cables or Resistance Tubes
Here is another way you can add resistance to your abdominal muscles to break through strength. You can perform cable crunches from a low cable tower by lying on the floor and holding the resistance behind your head. Or you can perform cable crunches from a kneeling position.
There are number of equipment in the market that you can use to get yourself six pack abs. Your just have to choose the correct one and the one that suits your needs the best.
Washboard, killer, six pack abs. Good looking guys and women with excellent midsection are admired and make other people’s jaw drop. If we can just do a hundred sit-ups a day, then it is possible to get the perfect abs that we want.
It seems like not all the things that we heard from “experts” or overheard in the public areas are true. Maybe the reason why we are not getting those perfect abs are because we are not doing it right. Then that would be such a terrible waste of our time. So we need to know the myths and what is real to get the chiseled abs we want.
Six pack Myth 1: Abdominal muscle is different from regular muscle.
Muscle is muscle. Abdominal muscle is the same with our biceps and lats. The only difference is the location. Abdominal muscles are not resting on a bony surface, instead it is against the stomach and intestines. There is no significant difference whatsoever.
Six pack Myth 2: Strong abs means a strong back.
The key to a strong back is a balanced abdominal muscles. You can work your abs, but no more and no less than you work your other muscles throughout the day. There are heavy emphasis on working your abs, this heavy emphasis is often misunderstood to be the contributor of food health. Infomercials give the false belief that by working out just one part of your body will give your health great benefits.
Working out and exercise should not just be concerned with one part of the body. What you need is an overall body fitness to be healthy.
Six Pack Myth 3: You have to train your abs at least every other day.
They say that you need to train your abs hard enough twice a week, that is to give them time for recovery. The key is to choose exercises that fatigue your abs, so that they actually need recovery time. Include exercises that use the abs functionality. Since abs are used to stabilize the body, holding a push up position without letting your body sag will really feel and develop your abdominal muscles.
Six Pack Myth 4: To gain results, high repetitions are required.
The key to abdominal gains is the to overload. If you aim abdominal endurance, the more crunches you do each time, the more you can do later on. It does not strengthen the abs very much but it also eats up most of your time.
Six Pack Myth 5: Hard rock abs can be attained by doing a lot of sit-ups.
Many doctors say that sit-ups and crunches are the work exercises and perhaps should never be done. A common mistake done during crunches, is throwing the neck out. Crunches and sit-ups cause the abdominal muscles to be pulled to tight, this excessive pulling put stress on the neck or what is known as throwing the neck out. The overuse of crunch type exercises may even lead to the reduction of thoracic extension and contributes to bad posture.
Six Pack Myth 6: It takes years to get great abs.
Everyone has abdominal muscles, you just need to train them in the correct order and reduce the fat surrounding them. For some, it would take a few weeks. For other it may be longer. Different body type develop at different rates.
Ask any woman what is the most attractive part of a male body and most of the time, they will tell you it’s the six pack abs meaning that your abdominal muscles showing up with beautiful definition. The abs is considered by many as a sexy muscle and is a symbol of a fit and healthy man. Women are instinctively drawn towards a man brimming with health and fitness because it is a primitive indication that the man is strong enough to protect her and her brood.
A rippling six pack abs is one such indication. So is it any wonder that in every gym, you will see men of all ages doing crunches, leg raisers and sit ups religiously in the hope of obtaining the much coveted killer abs? Unfortunately, most men will never get to see their abdominal muscle in its glorious splendor. Why? The following fitness tip will show you why.
You may not like what I am going to give to you straight in the face here. But I will give it to you anyway. So here it goes. Listen up carefully. You may do a zillion crunches a day, then another another million leg raisers , but as long as there is a layer of fat covering your tummy, you will never see your abs because it is covered by the blubber of fat.
In fact, your waistline will become bigger because you are adding muscles underneath the fats! So instead of having a slim waistline and showing off your abs, you will have a bigger waistline and thicker love handles. Now get this straight. There is no such thing as spot reduction! Once the fats are off, your abs will show. That I promise you. It is just that simple to display your abs. Lose fats! That’s all.
Late night TV commercials or magazines has been telling you that you can have well defined abs by using this gadget or that electronic gizmo. Do you really believe that it is that simple? If it is so, then everyone will have that six pack abs in no time, won’t they? Then why isn’t that so? Because it doesn’t work that way.
To lose fat effectively and permanently for your abdominal muscles to show, you must include a mildly deficit calorie restriction diet, frequent cardio workouts and strength training with weights to build muscle so as to raise your metabolism in order to lose weight and burn fat naturally. Your weight loss goals will not be achieved effectively or permanently when any one of the three elements is done wrongly or not even incorporated in your slimming program. I repeat the three elements again :-
a) A mildly caloric deficit diet – A mildly caloric deficit diet to help you lose weight.
b) Frequent cardio workouts – Frequent cardio workout to exercise your heart and lungs and burn fat at the same time.
c) Weight Lifting to build muscles – Build muscles to burn fat permanently as muscles use up more calories from your food for energy. Lifting weights will also give you a well toned body and help your abs to show.
Forget about any fad diets or popping slimming pills . These may work initially but in the long run, they are bound to fail.
Commitment is a fairly loaded word. Ask around in enough places and you will find that commitment is required from so many different people in so many different situations. It is a quality desired in, and missing from, men in a relationship. It is also demanded of employees under contract to a company. Commitment requires that you pick a position and stick to it.
It is essential that you display commitment when you are looking to get the body condition that you feel is important to you. To achieve anything, you need to be able to commit. If you are able to show commitment, you will be able to stick to things when times are difficult. Sometimes, losing weight and building muscle will throw difficulties at you, and then you need to be ready for it.
There is a certain element in marketing that tells you that it is possible to have what you want without compromising and without pushing yourself. This is persuasive because people want to believe it. It would be marvellous if it were true, but it just isn’t. Sometimes, you have to compromise and push yourself.
If you are committed, then you will see good results from your endeavors. The more committed you are, the easier you will find it to be successful and to roll over the difficulties that you encounter in any activity. If you commit to improving your abs, you will end up with the right results. Don’t shrink away from the challenge.
Although there are differing levels of importance placed on the way we look, pretty much no-one would ever turn down the opportunity to have the perfect body if getting there did not demand too much from them. But this in itself raises some questions. What exactly is the perfect body? How is it achieved, and will some people simply never have what for them constitutes the best body?
The concept of a perfect body could be described as “flawed” right out of the gate. Even from a point of view of those who are physically fit, there are many types of bodies that are perfect for different things – the perfect athlete’s body, the perfect footballer’s body and the perfect body for weight lifting. So let’s assume you are after the best beach body – the one with the abs.
Getting perfect abs will involve doing abdominal exercises. This is just a fact. Even if you accept that there are supplements you can take which are not banned by pretty much every sporting body on account of being dangerous, you will have to do what is necessary to enhance those abs even when the fat is burned away.
You cannot hope to have the perfect body simply out of a box – you’ve got to work for it. Is this such a bad thing anyway? By following a process you will be able to monitor the changes that the process takes you through and adjust to them, making you far more confident when the process reaches its end.
There can be no doubt about it, celebrity sells. Look at the advertisements shown during the breaks in your favorite TV program, and you will notice that at least half of them feature a celebrity in one way or another. The message that these ads seek to convey is that you should want this product, because the celebrity has one and thinks it is great.
It is important to be a little bit cynical about this use of celebrities, because when it comes down to it there is no real way of knowing that the celebrity actually uses or even likes the product. They are paid money to say they do, and there is a long list of things that people will do for money. Lying about a product is not even one of the more outlandish ones.
It is better to feel that a company has put their money into developing a product that really works than to think that they have spent the huge fees that most celebrities can command in order to convince people that this product is what they want. So when it comes to firming your abs, don’t look at the celebrity endorsing the product. Look at what the ad tells you.
If there is sound scientific research underpinning why a product works, this should always be more convincing in persuading you to part with your money than any kind of endorsement. It is more important to know why something works than to know who says it does. People can be bought, principle cannot.
Look at the world around you. People are all different shapes and sizes, and it seems that being in “good shape” is no guarantee of physical health. It is certainly no guarantee of happiness, unless you are fortunate enough to be able to say that the one thing that would make you truly happy is being in better shape physically.
It would be easy to come to the conclusion, then, that your physical condition is not important, and that all that matters is being comfortable in yourself. In fact, that is true to a very large extent, and the importance of being in good physical condition is not really connected to personal happiness. But the reason that it is worth chasing is that it has major upsides.
The better condition you are in physically, the easier you will find it to do gruelling work. If you have strong abdominal muscles you will find it a lot easier to do something like moving house, for example. It will be considerably easier to lift heavy things and carry them, and you will feel less like death warmed up after a day’s work.
There is a correlation between physical condition and emotional comfort. Think how you feel when you are suffering from ‘flu or another illness which saps your strength. It is easier to deal with things when you feel physically ready for them, and working on your abs is one part of this. This is why it is worth working on your conditioning.