Top 3 Tips on How to Get a Six Pack

I haven't always been fit and healthy, I struggled with weight, fitness and health throughout school, and when I moved away from home for university I realised I was free to be who I wanted to be. I quickly decided I would join the gym, it was something I needed to do to change in my life, and I believed that it would improve my mental wellbeing and outlook on life as well as my physique and fitness. It has made a dramatic and immensely positive change in my life, and although I do an abs workout almost every gym day, I am still working on my final goal, to get my six pack.

1.) Doing the Correct Exercises

It seems so obvious but doing the correct exercises can have a huge impact on how long it takes for you to reach you ab goals. There are many exercises that can really help shape and built you abdominal muscles, from a plank, to hanging leg raises it really depends on what is best for you, it is no longer just doing sit ups in the corner, it's very important to do a wide range of exercises. If you prefer to do a workout focusing solely on your abs, then I would strongly recommend:

• Sit Ups (With a Weights Ball)
• Russian Twists
• Bicycle Crunches
• Plank
• Heel Touches

However, if you prefer to use focus mostly on weightlifting while at the gym, then there are some exercises as well that can help develop your abs:

• Deadlifts
• Swinging Squats (With a Kettle Weight)
• Side Bends
• Leg Raises
• Wood-chop

It is important to remember that abs should be worked out regularly, however, they do need a rest day, I would suggest you do an ab work out for three days and then have a rest day.

2.) Cardio

The importance of cardio exercise in gaining a six pack is huge. Running, cycling, rowing or swimming, it can have a dramatic impact on fat loss, which is essential to the forming of a six pack. A simple 15-20 minute warm up run or cycle at the beginning of a workout out, and an easy ten minute brisk walk or easy run at the end can really go the extra mile.

However, it should be noted that you should have a single cardio day in your workout schedule. Intervals are hugely popular in this case and I would strongly recommend them. They can limit your cardio time, which for many is a good thing. This is only possible though if you run hard and have shorter rest periods. This keeps your heart and respiratory rate high. Hard running for six to nine minutes, with a two or three minute brisk walk or easy run is a good place to get to, but it is important to note that if you are a beginner these times should be much less, in order to build up your fitness.

3.) Diet

The importance of a good diet cannot be stressed enough when it comes to obtaining a six pack. Carbs are often blamed and shunned for being evil when it comes to being lean, and it isn't necessarily a bad thing. The important thing to understand is that carbs are okay, but only in moderation, while also depending on the type of carb. Whole-wheat will become your best friend in the beginning, whole-wheat pasta and bread can make good lunches in the beginning. However, couscous can also be helpful. However, I would strongly recommend sweet potatoes, they can make an excellent dinner addition as well as being so adaptable and easy to use in recipes. In the end, however, you will want to limit your carbs consumption as it can really slow your progress.

Proteins are also incredibly important. If you are wanting to become lean and build muscle, you are going to need to consume a significant amount of protein. Many people will use protein shakes, which are argued to be very helpful and are certainly an easy way to consume the required amount of protein. However, I decided not to use them. Significant research has suggested that protein shakes can cause severe problems for our kidneys, while it should be also noted that our bodies are only capable of absorbing so much protein at a single time. Strong recommendations for obtaining protein is through meat. Chicken is a relatively cheap meat and is full of protein, as well as being an adaptable food. Additionally, fish or eggs are very good sources of protein. However, if for whatever reason you do not eat meat or just want something a bit different or extra, nuts and pulses (such as beans and lentils) are a very good source of protein, as well as fibre.

You also need to think about drinks. Fizzy drinks need to go, they have too much sugar and fat in them, they would be detrimental to any progress you might make. They can be replaced by smoothies, however, I would strongly recommend homemade smoothies, as many in-store ones have lots of sweeteners or added sugars. I would strongly recommend milk. It has a good portion of protein as well as some much-needed calcium which can be beneficial in several ways.

The important thing to remember is that six pack abs are not achievable just because you have an ab exercise routine. Cardio is crucial to burning off the fat as well. But, ultimately, gains are made in the kitchen. It will be impossible for you to get a six pack if you do not change your eating habits. But the most important thing to understand is that it will take time, this isn't something that can happen in a month or two, it takes time dedication and hard work in order to achieve it, but if you take it in your stride, then there is no reason why you can succeed.

I hope this post has been helpful and informative and I wish you all the success.