The Six-Pack. Perhaps the most coveted fitness goal there is. What better way to show off all your hard work at the gym and your strict diet than by revealing those chiseled washboard abs? Everyone is capable of this goal, and I mean everyone. But you need determination, consistency and drive. If you think you’re up to the challenge then let’s begin..
Step 1. Lose your Love Handles– In order to start seeing your abs you need to fall down around 10% BF for Men and 12-15% for Women. The best way to burn fat is to pack on muscle, which is why you need Step 2
Step 2. Lift Weights– You burn more calories this way than almost anything else. Focus on compound exercises that work your entire body such as Deadlifts, Pull-Ups, Leg-Presses and Squats. Freeweights are your friend!
Step 3. HIIT- High Intensity Interval Training is perfect for torching fat and revealing that toned midsection. You only need 15 minutes a few times a week to achieve optimal results. Some exercises you can do include sprints, burpees and lunges. I will post a full HIIT guide soon to help you on your journey!
Step 4: Ditch the 2 Hour Long Cardio Sessions- You heard me correctly. Have you ever seen what the winner of the NYC Marathon typically looks like? Malnourished.. That’s because there’s two types of muscle fibers, Slow-Twitch and Fast-Twitch. It’s extremely rare to have both fully developed which is why you’ll either end up looking like a gaunt marathon runner or a ripped sprinter. Don’t get me wrong, a little bit of Cardio is absolutely essential to maintaining heart health.. But if you think running 50 miles a week while eating broccoli will having you looking shredded, or is even a realistic goal for most people then you’ll be disappointed. Stick to the bodybuilding exercises and mix in a few HIIT sessions and you’ll be set.
Step 5: Your Diet- This is probably the most important one. All those hours at the gym mean nothing if you have nothing to show for it. You need an adequate protein intake while limiting your carbs in order to achieve your best results. A typical meal should be 60% Protein, 30% Complex Carbs and 10% Fats. For example, try eating a piece of wild salmon with some brown rice and green beans for dinner, or an egg-white veggie omelet for breakfast. Once you start eating the right way you’ll lose your cravings for unhealthy sugary snacks.
Step 6: Track Your Progress– It’s easy to get discouraged or unmotivated when you’re not seeing any changes. Humans are visual creatures and constantly need reinforcement to continue anything long term. Take a picture once a week and measure your body fat to see how much you’ve changed. Try this program for 12 weeks and before you know it you’ll be walking around with a newfound sense of confidence knowing that you’re healthy and have something to show for it.