Six pack abs is a symbol of good training, right nutrition, and perseverance. If you follow the right steps, there is no reason you cannot get well-sculpted abs.
Have you ever thought about the best tips that can help you out to build six pack abs?
It is novice guide to make you expert in fitness and nutrition for building perfect six pack abs in 10 minutes. It is a long guide, so you can save it for reference. But you can scan it and learn the fixes you get a fast result in less time.
If you are serious about your goal then first you should be conscious about your health.
Building a healthy routine will help you achieve complete health. With this, it will allow you to reshape you body and confidence.
There are many shortcuts available to build abs, which promises to give the result.
Is it possible?
Is there any shortcut that can give result without harm?
Will that effect will be longer or just fade away quickly?
Does it harm our body functions?
There are many things you need to take care before adopting any plan or guide to building abs.
Building six pack abs requires dedication and the right knowledge to execute our plan in a better way.
If you make a proper plan, then it must consider, healthy diet and exercise. Both should be in a balanced proportion. If you miss any one, it will not be fruitful.
For this case, I have collected the best tips that can help you to gain the result quickly and efficiently.
It is a complete resource as it include each tip that we mostly need during or after training. Also about eating strategy, there is also a comprehensive information.
Are you just starting to go for it?
Whatever may be your stage, beginner or intermediate. You will completely benefit from the tips that going to change your life.
Before going to these, a thing that you need to know that building six pack abs not simple nor it’s tough. It depends on us and our right action.
Before starting the list, I will tell the most important tips that you need to know. Every one of us usually misses this tips. If you have not missed then, its good to hear that.
Tip 1: Consider 80-20 proportion for your Diet – Exercise.
Most of the people are confused that exercise is the only way to get toned six pack abs. But it’s entirely wrong.
In fact, everyone has abs that is hidden due to an excess of fat in the abdominal muscle.
If you give the best by eating healthy and well-balanced food along with avoiding or minimizing unwanted foods, you will get a quick result. There is no magic in exercise to build abs while eating unwanted calories dense food is the choice.
It takes few seconds to gulp enough calories that require hours to burn it. So make a better decision.
From next time dedicate to follow a healthy diet along with exercise. You will love the result.
Nutrition Diet Tips For Six Pack Abs
Tip 2: Abs Are Build In Kitchen
It cannot be stressed more. “Abs are built in the kitchen.” No matter how good your workout routine is, how good is the combination of exercises you do, if your diet is not in proper proportion, you are just nullifying all the hard work put in.
Dietary control has to be maintained as none of us is blessed with God-like genetics that we ignore our abs diet and still get those rock solid abs.
The main motto to do exercise is to burn excess calorie as well as to strengthen the abs muscles.
Tip 3: Eat Lots of Protein
Muscles grow only when the intake of protein is optimum. There has to be a good essential amino acid profile in the foods that you consume for them to develop.
Consume protein-rich foods such as whey protein, casein, soy protein, legumes, meat, milk, etc.
Your protein intake should be according to the chart.
As, we are trying to lose fat and build abs muscle; protein can help us in both the task simultaneously. (3)
- Protein needs more energy to breakdown into amino acids. So naturally, body burn more calories to produce energy. It helps in burning more calorie without effort and promotes weight loss.
- Muscles require more energy to do day to day activity. Hence, more muscles more calorie will be utilized. Again it helps in weight loss without effort.
So there is no reason to miss protein in a diet. It will help you shape your body and burn more fats.
Tip 4: Protein in Every meal
As we know that proteins are required for the development of muscle. Along with it helps in quick recovery of muscles.
You need a proper amount to protein to build the right amount of muscle above your core for six pack abs.
But! Are you taking at the right time for its optimum utilization?
Eating a smaller meal and including protein in each meal will balance the protein intake. It will help to develop muscle and promote weight loss.
Tip 5: Minimize fat intake, but don’t keep it zero
Fat consumption can be controlled, but not zero. Here’s one more myth to be busted: “Fat makes you fat”. In fact, healthy fats help in absorbing certain vitamins ( Beta-carotene, Vitamin D, and Vitamin E) crucial for good health (4).
20% of your body weight in kg is the gram fat intake suggested. Consuming fat foods is a good idea when it is from a good source.
Choose monounsaturated and polyunsaturated fat foods such as olives, safflower, canola oil, fish oil, and nuts.
Avoid trans fat foods, mainly processed foods such as chips, sweets, etc. (5)
Tip 6: Consume only good carb foods
Carbohydrate performs the function of fuelling the body with energy.
To get muscle definition in the abdominal region, carb intake has to be controlled, and the foods that you consume should have “good carbs”.
Good carbohydrate sources such as whole-grain bread, pasta, brown rice, sweet potatoes, vegetables, legumes, beans, oats don’t spike the insulin level up quickly in the blood stream.
Avoid bad carbs such as processed foods, juices that contain sweeteners mostly. These are stumbling blocks in the way of fat burning, in fact boosting fat accumulation.
Tip 7: Keep your body hydrated
An average of 2.7 liters for child 3.7 liter for adult water a day is perfect for optimum functioning of body processes.
Staying hydrated while working out is crucial. Water helps muscle building and fat burning processes, and also gives you the feeling of being full. Sometimes, all you have to do is drink water so satiate your appetite instead of hogging on unhealthy foods.
It’s not compulsion that you need to drink limited quantity of water. It depends on people weight, climate, physical activity.
The best way to meet the need of water is, don’t let you feel thirsty. Whenever you feel thirsty, gulp a glass of water. By this way, you can also avoid eating more calorie, whenever there is confusion for thirst or hunger.
This chart specifies the minimum requirement of water intake. (6)
|Weight in kg||Litres Per Day|
Don’t miss water as our body 55-60% is water weight. Water is required in every process and is vital for proper functioning of the body.
Drinking water below need will slow down the digestion, metabolism, energy, etc.
Keep your body hydrated and feel the energy and well being.
Tip 8: Have Nutritious Breakfast
Eat breakfast like a king they say.
Breakfast is the time when the body is in an anabolic state and breaks down whatever you feed it with, to use build muscles and burn fats.
It is the best time to consume good carb rich foods, proteins, fiber-rich foods, and liquid fats.
Breakfast for six pack abs diet should pack a nutritional punch. For instance, egg whites, whey protein, yogurt, olive oil, peanut butter, fresh fruits are great for breakfast. Ensure you don’t miss the most important meal of the day.
We eat all day to meet our energy needs throughout the day. Also, during this time, we perform most of our work that result in muscle damage.
These damages are repaired while we are in deep sleep. This result to maximum utilization of energy and nutrients.
Eating healthy foods early in the morning will balance the nutrients consumed during sleep. It becomes most important to take care of morning breakfast.
Tip 9: Drink Green Tea to Lose Weight
Green tea comprises of bio-active substances that help the fat burning process.
With antioxidants and other metabolism boosting substances, it is a great healthy beverage.
Mobilizing fats from fat cells is done faster with the active compounds included in green tea. The result is more energy is available because of burning down of fats into the blood.
Also, it is found that more calories are burnt when you drink green tea: as high as 3-4% of daily caloric burning. So if you burn 2500 calories per day, drinking green tea amounts to 75-100 calories.
Tip 10: Have A Light Meal But Nutrient Rich Food
Dinner has to be the lightest meal of the day. Include vegetables, whole grains, fruits and other food that are rich in fiber, protein and also carbs and fat.
So enjoy eating light but packed with nutrient rich food.
Tip 11: Keep a Count of the Calories that you Consume
In the end, as stated, everybody has abs, only that some have them hidden under fat layers. To remove excess fat, you have to work out and take care of your abs diet.
3500 calories roughly equal 1 pound of weight. 1200 calories minimum is required for proper functioning of the body throughout the day.
Unnecessarily starving yourself will only worsen your health, forget to get six pack abs.
Aim to cut down on your BMI caloric intake on a daily basis by 500 calories. In a week, losing one pound of weight is a healthy fat loss. At the same time, make sure the calories you consume are coming from healthy foods that don’t accumulate fat and aid fat loss.
Tip 12: Taking Only Supplements Won’t Give You Six Pack Abs
Isn’t there a plethora of “fat loss” supplements available on the web. With talk of “fat burners” and “instant weight loss” supplements, it is getting harder for people to follow the fixed process.
Of course, some supplements work, but if you consume supplements thinking they are replacements for an effective diet meals, you are wrong. Diet should be followed strictly.
Anyway! Why are they called supplements? They act as “supplementary” to our diet plan.
It means that take it when you don’t have time to eat food.
Mostly people consider supplement and primary source of nutrients. Instead, it is a secondary source of nutrients.
Supplements are highly beneficial when we take after the workout. After workout body crave for nutrients. Supplements contain nutrients that body can readily absorb it without much processing.
Tip 13: No starving; eat at regular intervals
For all those who think starving causes weight loss, it is false. People think to go on low carb, and no fat diets will help build six pack abs.
Starving can slow down your metabolism that is important to burn fat. So, it can slow down the fat loss, and it will lead to the delay in achieving the goal.
Eating 4-5 meals is an ideal way to go about following your abs diet plan. Divide the nutrients you will consume in each plan and follow it. It will avoid binge eating and keeps your metabolism high too, ideal for weight loss.
Tip 14: Limit the intake of salt
Ensure that your sodium intake is minimal. Sodium quickly absorbs water and retention around the abs region increases. In fact, have more salt one day and see the difference next day, the difference is that well noticed.
Most bodybuilders and professional athletes don’t have salt for an entire week before some main competition to look leaner.
Precaution: It’s not good to remove sodium from the diet.
Tip 15: Cut Down Junk Foods, Eat Healthy Foods
Avoid foods that have little nutritional value. Saturated fat, for instance, is the biggest cause of belly fat and love handles. It brings in a host of chronic diseases as well.
Consume raw foods that are the healthy source of nutrients. But they don’t satisfy your taste buds, right?Not true.
Even healthy food items can taste well, check out recipes on the Internet. You can get lots of recipes that you can enjoy with less calorie.
Healthy protein shakes are an excellent blend of taste and high nutritional content.
Tip 16: Consume “De-bloating” Foods
Almond milk, green tea, nuts and berries, brown rice cakes are some food items that aid fat burning process.
Tip 17: Consume Whey Protein Supplement
Whey protein is a high-quality supplement that aids fast muscle recovery. It has the perfect essential amino acid profile to build worn out muscle tissues. The best part of whey protein is its absorption rate is high.
Consume two scoops of whey protein: One scoop after workout and one before sleeping. A scoop contains anywhere about 24 to 33 g of protein depending on the scoop serving size.
Whey protein is used to boost muscle recovery after a workout.
Always prefer for whey, other supplements are not suitable for it.
Tip 18: Bucket List of Healthy Foods for Abs Diet
Scientifically proven that those who eat eggs regularly lose 65% more weight than those who ignore eating it. Don’t eat much of egg yolks, consume the egg whites.
Peanut butter: Go for an organic peanut butter brand that has no added preservatives
Yogurt: Excellent protein content to keep you satiated. Skip low fat one as it contains sugar.
Whey protein: High absorption rate and good EAA profile
Cottage Cheese: Rich in casein and excellent before sleep, slow absorbing protein
Legumes and soy products
Fiber Rich Foods:-
Green leafy vegetables: High in fiber and protein protects against weight gain
Whole grains, Legumes, Whole Fruit, and Nuts
Healthy fat foods:-
Olive oil: Rich MUFA foods, metabolism is revved up always and increases testosterone levels in the body
Sunflower, avocados, and walnuts
Good carb foods:-
Oatmeal: Contains complex carbohydrates that take don’t spike up the sugar-insulin level instantly
Whole grain breads
Tip 19: Stop complaining about your taste buds, even healthy meals are easy to cook and taste Delicious
What is the first phrase that comes to most people’s minds when someone says “I’m on a diet”? “Bad taste foods.” In fact, it is the reason so many people fail to attain six pack abs.
There are numerous websites online that include healthy nutritious foods without compromising on taste aspect.
Tip 20: Eat more vegetables and fruits
There is no bad or good time for eating nutrient powerhouse.
Eat green leafy vegetables and berries especially. The lunch meals should ideally include at least 2-3 servings of green vegetables. Eat more salads.
Vegetables and fruits mainly contain fiber and antioxidants that will keep you satiated.
Tip 21: Don’t follow crash diets
Diets such as paleo diet, Noakes diet, Atkins diet, etc. work but are unhealthy ways of losing fat.
Many diets have a disproportionate nutrient composition, where high protein foods have a significant amount of saturated fat content. Fad diets are detrimental in the long run on health.
The key for achieving health and six pack abs are right nutrition.
Tip 22: Choose popcorn over chips, artificial sweeteners over sugar and fresh fruits over fruit juices
Doesn’t the thought of abs diet seem as if you are in the military, aware every minute of what to eat and what not to?
Chill, every person feels like eating a cheat meal here and there. You can keep cheat meals limited to only one day.
That said, make an extra effort to burn the extra calories in the gym next day.
So you can choose healthy alternative rather than just loaded with calorie.
Tip 23: Chew 32 times to lose weight
Haven’t you been told this advice since childhood? What’s the scientific reason behind this?
It takes 20 minutes for the brain to understand that you are satiated, no matter how much you eat. What do 32 times chewing do?
The more you chew, the lesser food you eat.
As a tip, do this: Cut out a plate, mark a big “32” sign on it so that you are always aware of chewing those number of times whenever you eat.
It has another advantage: you will eat lesser, being aware of what you eat. Avoid emotional eating. Try it! (7)
Tip 24: Have a cheat or break to eat food of your choice
Won’t you link to eat ice-creams or chomp on chocolates after that long weekly workout schedule?
Well, you need to feast on them too. It is quite essential that you maintain your calorie intake and be very selective while choosing your meals.
However, we unlike machines, have desires and cravings, and believe; they’re mighty capable of ruining your diet if left unattended.
Cravings are natural, human impulses that surface when you feel a strong urge to eat something that you haven’t consumed for quite some time.
Although a handful of people is capable of enduring such impulses, most of us fail miserably.
If you don’t want to be on a strict diet all week and end up ravaging the pizza store. You should follow the 90/10 rule.
Follow your diet 90% of the time and eat cheat meals during the next 10% time.
The benefit of this technique is two-fold; firstly, your cravings for your favorite meal are fulfilled and secondly, your body’s fat-torching mechanisms is revitalized.
It is necessary though to keep an eye on your cravings while having your cheat meals. They should be consumed as a meal, not a feast. The body requires such meals in small portions, and anything beyond the actual need comes with a lot of collateral damage.
- Eat small portion
- Eat slowly and chew thoroughly
Tip 25: Eat Light Food Before Workout
Most of us go to the gym empty stomach because we feel that a full stomach reduces our efficiency in the gym. Although it is partially correct, a starving belly is not the solution.
Starving the body during a heavy workout might lead to a reduction of blood sugar level beyond required levels, resulting in light-headedness.
Also, it prevents muscle growth to the optimum levels.
A light, carbohydrate-rich meal does wonder if consumed within an hour before hitting the gym.
It not only fuels the body during the workout but also stimulates muscle growth. If you do want to maximize your performance in the gym, a light meal will help you work your muscles longer than before.
Most of the fitness legends do it themselves and advise others to do so. People sensitive to drop in sugar levels in their blood during workout must go for a little snack during exercise.
Such a meal is sufficient to pull off an hour or two of an intensive workout session. This habit is recommended because the carbohydrates stored in the body are the actual fuel that the body burns during an exercise. It is the reason people who do not eat before exercising, often experience tiredness or dizziness after an intense gym session.
A starving body does not recover as good as a fuelled body after heavy exercise. While those who go for a light meal not only heal faster and better but also see significant muscle development.
Eating pre-workout foods before 30-40 minutes of workout can be good.
Tip 26: Right Carbs Food
Carbohydrates are the primary source of energy that provide energy during a workout. Good sources of carbohydrates work wonders for those trying to put on mass and exercise on full throttle.
The human body has a nutrition requirement during intense Workout sessions.
The human body depends 70% on carbs while it is undergoing heavy exercise. Insufficiency or absence of the same inflicts damage on the body and curbs growth and recovery. Moreover, proper intake of carbohydrates delays the effects of fatigue and stress while increasing endurance capacity of the body.
However, an excess of anything is harmful; the same rule goes for this technique. So include carbs rich food before the workout but not in excess.
Tip 27: Don’t Overeat
A good pre-workout meal is one that fulfills the nutrient and energy requirement of the body while checking the bulk that it adds to it. Eating right before a workout is as important as working out itself.
This one meal should be perfect, neither too much nor too less. It should not be too bulky, or even insufficient. A light, low-fat snack that floats in the tummy without letting you know that it exists, provides energy while you do an intense workout.
Overeating before a workout slows down the body. If you eat too much before exercising, you feel sluggish and get tired out even before the warm-up session is complete. An intense workout on a full stomach also leads to cramps and belly ache.
You don’t want to feel sick while others around you are sweating out their fat? You should avoid such experiences, or you might get demoralized even before your 1st week in the gym is complete. Stick to the rules, and you shall succeed.
Tip 28: Don’t Starve For Long Before Exercise
While, excessive eating before an exercise has adverse effects, long durations of starving yourself do no good. A starved body is like a car without lubricant, it might run on the fuel in it, but the engine gets jammed after a little while.
Starving makes the body weak and vulnerable. It slows down muscle growth and prevents its recovery. It’s necessary that you realize that starving does not result in fat loss; however, it may make you weak.
Know more about what to eat at Best 7 Pre Workout Foods For Quick Energy Growth
Tip 29: Don’t Eat Spicy Foods Before Workout
Everyone loves a sprinkle of spices on their meals now and then, but too much of spices cause some problems that a fitness freak must avoid. Although spices add taste to food items, too much of it may lead to stomach related problems.
And the most important time to avoid spicy food is before a workout. You can’t workout if you eat spicy foods. So, it’s better to avoid it.
Tip 30: Stay Hydrated during workout
It is essential that you keep your body hydrated during the workout. The body can lose up to a liter of fluid during workouts. It depends on the body type, the intensity of exercise and the conditions in which the person is working out.
Low water intake might lead you to the dehydration doom, especially while the body is undergoing heavy exercise. The body sweats during workouts that increase the fluid loss. A few gulps of fluid every 20 minutes in a workout replenish the body fluids.
You may go for plain water, or electrolyte-rich sports drink can also be perfect. A low-calorie and sugar-free fruit juice can do wonders if sipped on regular intervals during a workout.
Continuous and daily fluid intake keeps the body temperature down, maintains body fluids, increases aerobic power, and raises the endurance level of the body. It helps you push your body to higher limits and helps you improve your performance in the gym.
Tip: Avoid sugar-rich drink during workout. But whenever you feel weakness you can drink it.
Tip 31: Energy Rich Substitute
Just like everything else, workout duration has an optimum level too. Too much workout causes muscle damage and slows down recovery while insufficient exercise might not be enough to burn the fat on your body or develop your muscles as much as you want them to.
As said earlier, eating 45 minutes before a workout will provide you enough energy. Along with it is suggested to do workout not more than 1 hour. But if you exceeds the limit and fell low in energy, you can eat carb rich food like banana, energy bar, etc. But don’t work empty stomach.
Tip 32: Don’t Starve Longer Eat within 30 Minute
The post-workout phase is a crucial one as the body is in need of hydration and energy. Almost all fitness legends and athletes suggest having a meal immediately after a workout session, not delaying it beyond half an hour.
The body loses vital amino acids, glycogen, and electrolytes during a workout. Replenishing these is mandatory to stay fit. Exercises deplete the muscle’s fuel resources causing breakage of muscle tissues. It might sound unusual, but in the long run, the weak, damaged muscle tissues are replaced by stronger ones.
However, this replacement happens, if the muscle’s resources are replenished immediately after a workout.
Your hungry muscles should be feed with the raw materials they need within 30 minutes after completing your workout. It too needs to be done in a planned manner.
A post-workout meal should equip around 0.8% carbs per kilogram of body weight to trigger insulin release and to maximize glycogen synthesis. It must also contain around 0.3% protein per kilogram of bodyweight and essential amino acids to rebuild the muscle tissues, replacing the old and weaker ones.
Tip: Whey protein drink can be helpful. As it is a simple form of amino acids, it is directly absorbed by the body. Tip 33 explains it better.
Know more about what to eat after workout at Top 20 Post Workout Snacks For Every Fitness Enthusiast
Tip 33: Soluble protein is the best choice just after workout
So you might be searching, the right thing to get nutrient after the workout.
If you want a quick recovery, then soluble protein means whey protein rich supplement can be best.
Whey is a simple form of protein (amino acids) which are quickly absorbed by body to meet its protein requirement. So, you can go with pure Whey as there is no side-effect of consuming it.
Also, you try some of the healthy and nutrient foods like banana, egg white, nuts, coconut water, etc.
Tip 34: Use Protein Rich Foods For Protein Alternative (For Vegetarian)
It is mistaken that for people on a vegan diet, proteins are difficult to come. Contrary to the popular notion, meat, whether red or white, is not the only source of protein.
There are some rich sources of good proteins that are vegetarian and easily available.
Vegan sources of protein are numerous.
Green peas are a great source, a cup of which contains up to 8 grams of protein.
Legumes like kidney beans, chickpeas, and soybeans are rich in proteins too; there are several healthy recipes for gym goers.
Nuts like almonds, walnuts, pine nuts, pistachios, and cashews can be included in the light protein snacks between meals. Other good sources include tofu, chia seeds, quinoa, hempseed, etc.
Know more about it on Building Six Pack Abs For Vegetarian Made Simple With Diet
Tip 35: Eat in Smaller Plate
Do you eat a large meal than required?
It might not be your problem; it’s optical illusion. Your eyes trick us, and we eat a large portion of food.
But switching to plate size can make a huge difference.
In studies, it is found that eating in smaller plate prevents us from eating more calorie. People eating in smaller plate ate less than people eating on a large plate.
So switch your plate size. It can be good when you tends to eat more calorie due to plate size. You might be thinking about plate size and six pack abs relation! But by taking every small step can help you to achieve your goal.
Switching to smaller plate size for weight loss won’t look a big help, but it can avoid you from eating unwanted calorie.
Tip 36: Eat Healthy Salad
Are you enjoying your foods? If not then you can add salad in your diet.
Add acidic foods like lemon or vinegar as it is found to increase carb consumption.
Another option is veggies rich in fiber that help to burn more calorie, and it also prevent over-eating.
Add vegetables to make fiber and anti-oxidant rich salad. Along with it, you can include hemp seed, avocado, almond, apple cider vinegar, hot peppers or fennel to make a tasty salad.
Tip 37: Skip Potatoes Or Minimize Its Intake
Potatoes could almost be the staple diet for the human race, but, if you want abs for yourself, you must avoid all that potato munching.
The high glycemic content affects blood sugar content and frying them in butter and cheese adds up huge fat content to it. Stick to the greens, chomp the beans; and you shall win.
Tip: You can eat it but in limited quantity before a workout without butter or cheese. Also, you can choose sweet potato for a healthier alternative.
Tip 38: Eat Big Meal After You Lift
Want to put on the mass? Don’t let the meal pass. Post-exercise the human body is low on energy.
Serve yourself a well deserved a big meal. It will replenish the energy levels, and stimulate muscle recovery. A generous helping after the workout helps your muscles develop and grow stronger.
Tip 39: Drink Water Before Your Meal
Drinking water before eating help to control over food portion. Drinking water before eating boost digestion as well as reduce our calorie intake.
So don’t miss it.
It’s highly important if you are trying to lose weight and also want to eat less calorie.
Tip 40: Ask Vegies Rich Food In Substitute
All that fancy food is only good for a while after you gulp it, it does no good.
Replace the pasta and pizza with green and leafy vegetables. Snack on salads and wash them down with H2O. Help yourself to all those natural and unprocessed food sources.
The richest sources of almost all vitamins and minerals are vegetarian meals and not meat. All you need to do is find them and eat them up.
Tip 41: Brush Your Teeth
Regular brushing of teeth, apart from keeping the mouth clean, suppresses your cravings to overeat.
A fresh breath makes you want to keep it that way and helps prevent frequent snacking between meals. Moreover, it prevents the growth of bad bacteria that give you belly aches.
Tip 42: Eat Yogurt
Slurp, Swig or swallow, a daily cup of yogurt does all kinds of good that you could imagine.
It is loaded with vitamins, houses good bacteria, supplies proteins and is great for flat abs. It keeps your gut clean, fills up your tummy and tastes great. Formulate your favorite recipe and you’re good to go.
Tip 43: Avoid White Bread
We are not supposed to eat anything that fills up our stomach.
White bread is proven to be low of minerals, fibers, vitamins and antioxidants. Moreover, they do not fuel up the body sufficiently.
To add up to your miseries, they supply cholesterol that you don’t need. Skip it and go for whole grain bread. Several other alternatives can help make up for white bread.
Bonus: Choose brown bread that include fiber but in a limited portion.
Tip 44: Never Forbid Your Favorite Food
It is not good to douse that craving for weeks. We are human, and we need not suppress your yearning beyond your capacity.
Go for a cheat meal once a week. It not only calms you down and satisfies your longing, but also helps cut fat. Make sure you do not ruin entire week’s worth of sweating in the gym by eating too much.
Tip 45: Don’t stress or you will eat more calories
Stay calm and composed, have belief in yourself. Look forward and be thankful.
Straining your head makes you anxious. Anxiety can trigger overeating, and you might end up dumping your plan.
You will achieve your desired goals one at a time. Keep your cool and remember; every day is a new day.
Tip 46: Don’t believe on magic pill
There are no magic pills that help you achieve your dreams without hurting you on the hindsight.
You might not notice the adverse effects of such pills in the short run. You sure will regret your decisions in the past, later on.
No such pill can compensate for your lethargy or inadequate diet.
Tip 47: Don’t starve or follow starvation diet
Starvation does no good to the body. Most of the research have come to the conclusion that it is better to have a balanced diet with restrictions than starvation.
It not only makes the body nutrient deficient but also triggers cravings and ultimately leads to downfall.
Tip 48: Don’t overrate detail of food or exercise
Excessive focus on one particular aspect of workout regime or diet plan ruins everything else. You must keep a balanced approach in the whole process, or you will end up losing time, money and effort.
A balanced and composed psyche towards overall growth is a must.
Tip 49: Eat natural
Nature is the best source of everything. Relying on natural food sources never goes bad.
Look up what it has to offer, choose smartly and consume judiciously.
Suit yourself to green meals, natural fluids, and unprocessed food. It is the most reliable and promising source that yields best results for everyone.
Tip 50: Don’t just Eat Single food daily
Work up the varieties that are available to you. Make it interesting and fun.
Monotonous diets containing the same meals will not only limit your nutrient intake but will also frustrate you from within.
Enjoy eating an assortment of several meals daily to keep yourself focused and engaged.
Tip 51: Don’t eat Packed Foods
Packed food is loaded up with grease, preservatives, artificial ingredients and unnecessary calories. Keep it simple and natural. Prepare your food yourself, because only you know what you need and in how much quantity. This way you may calculate your needs and quantify your intake by your body’s requirements.
Tip 52: Don’t completely depend on Sweeteners
Sweetness in the candy lasts till it is in your mouth. After that, it leads to high blood sugar content and demands insulin for digestion. Artificial sweeteners are no better.
The chemicals associated with the formulation of such sweeteners bring along side effects such as seizures, body aches and in some cases cancer. A sweet tooth might bring bad results.
Exercise Tips To Build Six Packs
Tip 53: Work Your Abs Three Times a Week
Working out your abdominal muscles three times a week is sufficient. It will prevent over-training that will prevent injury while training for six pack abs.
There should be a day of rest between two ab workouts to facilitate the muscles growth. Most people have myths regarding six pack abs, one of them being “working out abs every other day or just once in a week is sufficient to build a strong physique”. The truth about abs is, they are just like any other muscle group. So if you are working out your chest and providing it proper rest to recuperate, do the same with abdominal muscles.
Here is an example exercise schedule should look like for your abs.
- Monday – Upper Abs
- Tuesday – Back and Biceps
- Wednesday – Lower Abs
- Thursday – Arm and Chest
- Friday – Oblique Muscle + Leg
- Saturday – Shoulder
- Sunday – Rest
Tip 54: Get the Appropriate Amount of Sleep
An adequate amount of sleep helps in muscle development and rapid fat burning. Sleep period is where the muscles get stronger and recover from the wear and tear. Try to get at least 7-8-hour quality sleep.
It’s like these muscle fibers have a brain, getting stronger to endure the next workout.
Bad sleeping habits are a common sign of stress; wherein the body produces cortisol hormone. Cortisol affects fat burning ability.
And lastly, of course, proper sleep means you have the energy to work out for the next day.
Right Exercise Guide
Tip 55: Do Crunch-less Abdominal Exercise
The myth that crunches alone can build abs has been denied long ago. Hundreds of crunches will only leave you dejected and crestfallen.
Focus on your abdomen and not on crunches. The most promising abs exercise regimes come without crunches. Accept the reality and you will succeed.
Tip 56: Do Core Strengthening Exercises
Infuse your six pack ab workout routine with core specific exercises.
Include squats, deadlifts, wide-grip pullups, close-grip lat, pull downs, planks in your routine and see the difference for yourself.
Not only working the core is useful for building a six pack physique, but it is also good for the lower back as well.
Tip 57: Keep One Day for Crossfit Training
Crossfit training pushes your strength and endurance to the maximum limit.
Most of them sound totally crazy, too good to achieve, but the reality is many athletes do that.
A good starting point can be: choosing three body weight exercises, for instance, squats, push-ups and push-ups and performing 100 reps of each in the minimum time possible. Keep a buddy for competition, just to challenge yourself more.
Fat burning in this training is very effective. Incorporate a day of CrossFit training in your schedule and notice progress in other exercises as well.
Tip 58: Do Static Abs Contractions
Static holds are movements wherein the main focus is on resisting the muscle and pushing it to the limit.
To improve muscle definition, this is a great technique. Exercise ball planks for instance is a superb exercise in this category. While trying various plank exercise will keep you motivated instead of just trying single exercise.
Don’t worry if at the initial stage you can’t hold for longer durations. Each workout, try to exceed the hold time.
Tip 59: Perform staggered sets
Staggered set is where you follow one set of an exercise immediately by a set of another exercise.
For instance, after doing 12-15 reps of leg raises, you can immediately do a set of cable crunches followed by exercise ball crunches and repeat the whole circuit two more times.
It can be done when you are in a hurry and have just 10-15 minutes on the clock to complete the workout.
You can incorporate abs exercises with other body part exercises too. A full body workout with staggered sets will take hardly 12-15 minutes, giving you an effective pump.
Tip 60: Isometric Exercises To Strengthen Abs
Isometric mode of training improves strength and endurance of the muscles. These are also termed static contraction training exercises. This is where you hold a specific part of the movement for more amount of time and engage more muscle fibers.
Exercises such as planks, side planks and other variations, supermans, etc. are isometric exercises for abs.
There is a twofold advantage of doing these movements: motor units that aren’t used exhaustively in other movements are put into full use, and maximum intensity of muscles is reached faster and in a safe manner.
Tip 61: Do Cardiovascular Exercises
Everyone has abs. Some who are lazy and ignore crucial aspects about six pack abs have them hidden under the additional layer of fat. Abs appear only under body fat levels of 7-8%. It is important to lose extra fat by doing cardio exercises regularly.
Treadmill running, skipping, swimming, cycling are some popular working movements.
Tip 62: Spice Up with High-Intensity Workout
Limited time interval high-intensity training burns fat quickly. The best part about them is the use of minimal equipment; you can perform this interval workout at home as well. The structure of workout can be designed as:
1) Cardio warm up
2) Abs exercises
3) HIIT workout
Ideally, this has to be done in as little time as possible, ensuring you get just the right amount of rest.
Here’s a sample workout:
- Burpees, mountain climbers and jumping jacks. Do total three rounds, 15 seconds of each exercise without any rest till the circuit is complete
- Walking lunges, push-ups, squat jumps, walk outs. 45 seconds of each exercise, resting for 20 seconds between each exercise. Do 3 total sets of this circuit. Complete 3 sets.
- Kettlebell squats, jackknives, burpees, pull ups. 30 seconds for each, with 15 seconds rest between two exercises. Three sets in total.
- Crunches, Lying knee raises, medicine ball twists, plank. 30 seconds each exercise, 15-20 seconds rest between consecutive exercises. Do 3 sets.
Tip 63: Do Aerobic Workouts
Cardiovascular fitness is boosted with aerobic workouts. Brisk walking, for example, is ideal for those who have been lazy for a extended period and don’t want to move faster immediately. Perform this exercise for two to three days in a week.
Tip 64: Include Circuit Training in Your Workout Schedule
Circuit training burns 25-30% more calories as compared to normal cardio activities.
It involves a combination of cardiovascular and strength training exercises. Two to three exercises are included one after another in a circuit, and it is done for two more times.
For instance, reverse crunches and mountain climbers can be done together one after the other with minimum rest.
30-second exercise with 10-second rest for an interval of 4-10 minutes is highly beneficial.
Tip 65: Do Yoga Exercises
Also, it helps to relax body and mind.
Tip 66: Do Butt ups
Don’t limit your workout routine to crunches, do butt-ups that work the lower part of the abdominal muscles. It is a sort of dynamic movement to do static planks where you raise your butts from the normal plank position and finally assume a bridge position. Holding at both the positions is important.
It is again a compound exercise movement for abs.
Tip 67: Do Sit-ups And Lunges
Sit-ups and lunges are important activities that you should never miss. Sit-ups are found to boost testosterone in male and Human Growth Hormone.
Testosterone is responsible for the growth of muscle that improves the fat burning process.
Human Growth Hormone is also responsible for muscle growth and fat burn.
Tip 68: Perform Jackknives For Abs
Jackknives is a great exercise variation for the overall core. Again, its compound movements type that targets lower part of the abs more.
Tip 69: Lift Weights
Lifting weights regularly strengthen the core.
Notably, compound exercise movements such as squats, deadlifts, bench presses, military shoulder presses activate core muscles like few other exercises.
Engage in resistance training for at least 2-3 days a week.
Tip 70: Push Yourself Beyond Stability
Its good to get unstable while working out abs. Adding instability to a workout makes the abdominal muscles contract further to maintain proper balance.
Using Swiss ball is a perfect equipment to work out the core like no other exercises. The ergonomic design of the Swiss ball works on your stabilizer muscles, contracting your abs harder to maintain balance.
Abs Exercise Right Technique Guide
Tip 71: Don’t Neglect Your Oblique Muscles
Having a tampered waistline is an important part of a six-pack physique.
To get that “V-shaped” body, you have to train obliques, which are the most neglected muscles while training abs.
Oblique muscles fully frame the abdominal sheath and provide you that aesthetic finish, guys dream of. And contrary to the myth that only side crunches can be used to train obliques, there are many more exercises that target this region effectively.
Hanging oblique leg raises, oblique cable crunches, medicine ball twists, lying leg oblique throw downs are some effective exercises.
Tip 72: Do Exercises With the Right Form
The right form is so crucial so that you are not training your ego or injuries.
Get it straight, you don’t head to the gym to show how fast you work out or how heavy can you lift, how much weight can your core endure and all such silly things.
Training for six pack abs is a gradual process. Many people while doing crunches don’t raise their upper body fully in the upward motion, resulting in “semi-repetitions”.
Another common error in most of the abs movements is a lack of range of motion and excessive movement of the neck just to get through the number of repetitions. Remember, always prefer quality over quantity.
Tip 73: Cut Excuses, Train Abs at Home
So you complain of having no fancy equipment to work out at home?
Your gym is miles away from your house, and your mind makes silly excuses? Cut it out and start training at home. Who said training abs requires equipment?
Do regular crunches, ab pulse-ups, jackknives, lying leg raises, planks, side planks, and other isometric ab exercises and take care of your diet and build rock solid six pack abs at home.
After you build up a routine, you can go for light weight dumbbells and Swiss ball.
Tip 74: Keep Your Workouts Short
As said before, its all about the quality of your workout. No matter how much time you train for, the intensity with which you work out is crucial.
You can train for ego, talk around, roam around the gym checking out what other people are doing and totally nullify all the good work you’ve been doing.
Keep your workouts short to 45-60 minutes. Quick and intense workouts is the solution to six pack abs, of course maintaining proper form.
Tip 75: No isolation exercises, Work on all muscles
Want to get good lower abs? Want to isolate the lower abs portion with specific exercises? Not possible.
Abdominal muscle is just one sheath; there is no isolation possible for training abs. Doing crunches works the abs muscles similarly as doing hanging leg raises. The whole muscle performs as one unit, of course, some exercises such as leg raises target the lower portion while crunches target the upper portion.
But there is no isolation as such; upper, middle and lower portions get worked in every ab movement.
Tip 76: No one month or six-week program will get you rock solid abs. It takes time and perseverance
4 weeks to fast six pack abs. Get hardcore abs like Jeff Seid and Greg Plitt in 3 months! Sounds familiar? Too good to be true? Indeed, it is.
Getting six pack physique is a gradual process. As said before, abs appear under body fat levels of 7-8%. Most of the professional bodybuilders function at body fat levels of 4-5%.
The losing excess amount of fat takes time. It is a long term goal and well worth it. Don’t get obsessed with time, plan accordingly and enjoy the process.
Tip 77: Focus on medium volume training, no higher reps
Contrary to the myth that doing more reps works abs more, a medium volume range of about 12-15 works perfectly for abs.
Doing higher repetitions makes the lower back sore and attracts several injury issues in the future.
Tip 78: Don’t rest between exercise more than 40-50 seconds
Shedding fat faster is directly proportional to the intensity of your workouts. Keep a timer handy and restrict time periods of rest.
Tip 79: Focus on your breathing while performing ab movements
If you rank regarding ignorance while performing “proper” form ab exercises, breathing probably ranks the highest.
Proper breathing, in fact, helps tone your abs faster. Breathing is connected to oxygenation of the muscles. Sufficient amount of oxygen means you don’t encounter muscle cramps and other issues. Also, muscle performance is enhanced.
As a thumb rule, note this: breathe in through the nose and exhale through the mouth. Inhale when you exert pressure on abs and exhale while you release the pressure.
Breathe out while going up or lifting your body during crunches, while breath in while return. It can be done same while lifting the weight.
Thumb Rule is to feel comfortable during exercise.
Tip 80: Lift first, then run
What should be your first choice when it comes to lifting and cardio?
It’s tough to decide, which we should prefer first. It depends on your need.
- Cardio first if your goal is to lose belly to build six pack abs or increase endurance.
- Lift first if you want to increase muscle strength
If you are focusing on just fitness, then you can choose anyone first. Building six pack will be better if you enjoy your exercise. So start enjoying your workout routine and you will get a quick result.
Tip 81: Train you Weak Muscles
Do not leave your weak muscles for the end; they require special and immediate attention right from the beginning.
Give extra time to all those muscles of yours that are low on performance. Specified training and recovery period builds better muscles.
Tip 82: Don’t Listen to Expert Blindly
Experts give their advice that are universal and benefit all body types. However, every person’s built and body type are different. So is the kind of training it requires.
Know your body, learn its needs and cater to it accordingly. No one know completely about us, so we need to take a little effort to learn about us.
Learn what’s you like, how you stay motivated, what makes you re-energize you, and much more. You can just learn it by noticing yourself.
It will be helpful if you note in your diary and make a better strategy with your trainer or expert.
Tip 83: Focus on your Form
A good form is the initiation of the process of body building. Go slow and maintain the tempo. Do not try to achieve beyond your capacity. Listen to what your body says.
Raise the bar slowly and gradually, do not attempt to bring in a steep and abrupt escalation in your body’s capacity.
Tip 84: Do Exercise at Slow Pace
Thundering down the gym and lifting weights erratically will damage your muscles and the vital processes of your body. You need to prepare your body and condition it along the way while training.
Start at a slow pace and lighter weights and keep raising your limits once in a while. The best results are achieved only when you give your body ample amount of time to adjust to your regime.
Tip 85: Don’t always trust Fitness Models
Fitness models do a lot more than they tell you. You must realize that they do not know your body.
You will find a fitness model gives advice, but it is rather difficult to practice what they say.
Every new technique or machine need not be a good one. Find your own techniques that complement your regime and present fitness level.
Tip 86: Train Entire Body
The best way to acquire great abs is overall development of the body. Abs do not merely appear by crunches or sit-ups.
You need to look at your body as a whole that functions by coordinating with all separate parts. You will never find a person with great abs and no chest or biceps.
Tip 87: Health First Then Look
The first and initial approach is to keep your body healthy and fit. These are the ABC’s of body building. If you keep falling sick frequently, you will not find time to complete your workout.
You will be busy fighting off diseases. That is never what you want when aiming for those washboard abs.
Tip 88: Persevere, especially when you feel like Quitting
Perseverance is when you put in extra effort after you’re tired of all the hard work that you already did.
Getting to six pack abs physique is a journey well worth all the hard work. When you feel like quitting, think of the reason you started.
Find a compelling reason to do the job and take baby steps towards achieving the goal. Most people overwhelm their minds with the thought of “six pack abs” and quit when they don’t notice results.
The truth is, the results occur behind the scenes when you take care of nutrition, diet, and other aspects. It isn’t an overnight success. Take baby steps towards achieving your dream physique.
Tip 89: Overcome Your Limits
Your limits are just in the mind. Whether you say you can’t do it, or you can do it, either way, you are correct.
There is a time when every person has to overcome a plateau, where growth just seems to stagnate. That is when you have to push yourself extra hard, change your routine slightly and follow what good you have been doing.
Perhaps you would have to push yourself harder by increasing the toughness you are working.
If you are performing standard crunches, do weighted crunches. Hold your planks for more amount of time.
Use resistance bands for added tension to the muscles. Notice errors in your form and correct them. You are your best judge. Do adequate research and keep marching forward.
Tip 90: Watch Motivation Movies
Getting bored to do a workout! Everyone get within a few days or week. It’s totally normal, and you just need a dose of motivation. But you shouldn’t take this de-motivation process lightly.
You can watch motivational movies that can motivate you.
Some of the popular movies you can watch are Rocky, Karate Kid, Dragon: The Bruce Lee Story, Million Dollar Baby and there are much more.
Keep yourself motivated and march yourself to your goal.
Tip 91: Listen to Songs During Workout
Do you easily get bored while lifting weight? It’s obvious! Lifting weight, again and again, is sometimes very boring. So we try to skip that or go for a shortcut.
But you can fight boredom with music. So whenever you hit your gym, refreshen yourself with music.
Tip 92: Break Your Record
If you still lack the motivation to do exercise after few days, then you need to do record breaking exercise.
Maintain a record of you daily exercise. So whenever you feel bored, you just need to focus on breaking your older records.
Simply by focusing your goal to break the record, you will do a better workout compared to last best workout day.
Tip: But listen to your body while doing this. Don’t over-stress while doing this.
Tip 93: You Need Partner
One of the best ways to stay motivated is to do the workout with your friend. It will help you to fight boredom, and also it will keep you motivated.
Also, you can challenge your partner in the gym which can be fun and you both will give 100% performance at your best. It will be the greatest achievement, and you will enjoy your journey.
Tip 94: Join Sports Team or Competition
A sport is an add-on that does wonder when combined with the workout.
Team sports keep you physically fit and mentally sharp. They help develop the coordination between your mind and body.
Apart from this, they are fun and help you socialize with people around you.
Tip 95: Don’t be couch potato
Watching television or playing video games all day long will not lead to your goal.
Make a decision and follow no more than 2 TV programs.
Devise your regime by your TV time so you don’t have to cut short your gym sessions.
Tip 96: Do meditation
Meditation is one of the best technique to removes all stress, ego, and dis-beliefs. You will start loving yourself and it’s the main reasons that motivated the winners.
So become a winner and start believing yourself and will do it.
It’s a huge list, and surely you have enjoyed it. Do follow the basic of building six pack abs and it will help you to achieve your goal. After this anything about six pack abs in not new to you.
Eat Healthy + Train Right + Rest + Motivation = Six Pack Abs
The main principle to lose weight ad build hardcore six pack is adapting a healthy lifestyle.
A healthy diet, exercise and stress-free life will do all good.
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