So often in fitness circles, the six pack is viewed almost as a mythical treasure, only attained by valiant knights who quest nobly for it. Although your quest may be noble, it doesn't take a knight to get a six-pack. Some abs may be hidden under a layer of fat; others may need a bit of training to show. Regardless, getting a six-pack can be broken into six simple, though not necessarily easy, steps. Change is never particularly easy, but if you're dedicated to the goal, you'll see some results within weeks.
Diet, first and foremost, is critical for burning fat around the midsection and building the muscle necessary to encourage your six-pack to show. Whether vegetarian or bacon lover, you need healthy servings of protein and fat For proper muscle growth. Trans fats and hydrogenated oils should be avoided, as should excessive carbs. You do need carbs to an extent, so don't go on a completely carb-free diet, as this could trainwreck your metabolism.
In case you tried to skip the first one, DIET IS THE FIRST STEP TO SIX PACK ABS. Too many people ignore the impact that diet has on the appearance of their six-packs. Many would rather just crack open a six-pack, and try to make up for the binging in the gym. This isn't the way to fitness; ABS ARE MADE IN THE KITCHEN. You can't binge on sugar, one of the biggest factors in building excessive body fat, and expect your results to come easily. You'll only be tripping yourself while you're trying to walk. Because very weary of liquid calories, like sweet juices or alcohols, as these do more than just adding on calories; only 90 calories of vodka can slow down your metabolism 73% .
Cardio can really have a strong impact on how your body metabolizes fat. Now be very mindful of what I mean when I say cardio. A half jog/speed walk on a treadmill for 45 minutes is not what I consider cardio. Also, running for long distances, in my opinion, is more of a mental discipline test than a fitness benefit. What I mean by cardio is working your heart in intervals, so that your heart can develop the ability to go from resting heart rate to nearly 90% without completely burning out. This could mean doing a quick jog outside and sprinting for 20 seconds, or it could be biking briskly as a warmup, then pedaling as hard as you can for 30 seconds. As long as that high interval of cardio is there, your training will reap benefits, because the kind of training MURDERS bodyfat as if you internally lit it on fire.
Big Exercises – Squats, Deadlifts, etc.
Training big movement exercises can really be a secret edge in your ab training. Unless you practice muscle control, your abs are often contracted to support you without you even being aware of it. In big, compound workouts that train large muscle groups, your abs almost always come into play to support you in the lift. Doing a squat or a deadlift requires that your core stays highly stable to support your own frame as well as the weight you're lifting. If you're doing compound lifts, you may want to save any additional abs training for the end of your workout; if your abs are fatigued during a compound, heavy lift, injury is much more likely.
Vitamin C is really a crucial factor in fat metabolization. In fat, according to the “Journal of the American College of Nutrition,” vitamin C intake improves fat loss by as much as 30 percent, and it's a strong hidden factor in showing those six pack abs.
Go Heavy or Go Home
Your abs are one of the larger and stronger muscle groups you have, so don't be afraid to go heavy on your ab training. Maximal training is great for building muscle, and the more muscle you have, the better potential you have to passively burn fat. This means that even without the extra time in the gym, you'll have a better chance burning calories in your sleep or standing around if you have more muscle.