This guide will teach you all the techniques you need to know to get a six pack. You don’t need the gimmicks and the “six pack secrets” that cost you the earth, this guide is aimed at giving you the need to know six pack building information.
Let’s face it, every body want’s a six pack, they just don’t want to work for it. A huge factor that comes in to play with six packs is genetics, but they aren’t everything. Some people are genetically inclined to have great abs, or low body fat. That’s why you see skinny guys with six packs. For an all round great looking body you want to retain muscle whilst having a six pack to have the great figure you’ve always wanted.
It’s best to start at the beginning. Have you heard of the phrase “Six pack abs are made in the kitchen”? Well it’s true, and it’s something you are going to live by, you are what you eat. You need to learn to love cooking, love eating and love training. You don’t need to necessarily go to any extremes but I would urge you try as hard as possible – It all depends how bad you want it.
This guide is split up in to 2 main sections that need to be covered:
1. Six Pack Nutrition.
2. Six Pack Training - to cover all basis of obtaining a six pack.
Six Pack Nutrition
To get a sick pack your nutrition needs to be good. You need to aim to eat 6-8 times a day if possible. One way to make this easier is to eat 3 main meals and have snacks, aim for smaller meals that don’t “fill you up” per say, but give you enough energy and protein to keep going.
Six Pack Abs Diet Plan – Fuel your abs!
Wake up – BCAA, CLA, Fat Burners
BCAA – Branched Chain Amino Acids (Essential Muscle Building Amino Acids – Loosing fat and muscle building)
CLA – Conjugated Linoleic Acid (Help maintain weight loss – Block Fat – Toning up)
Fat Burners – Thermogenics (Burn more calories, Burn More FAT – Unleash your abs).
Breakfast – Eggs (Omelette) 4 Egg Whites, 2 Egg Yolks, Mixed Peppers
This is the perfect start to the day, protein and essential fats, you can also throw some other vegetables in there for added taste. Aim for 2 Yolks 1:2 ratio as we don’t want to over do the fats.
Mid Morning – Wholegrain Toast with Peanut Butter
Fantastic mid morning snack, Low GI Carbohydrates with protein packed peanut butter spread, some great essential fats in their too (try to have essential fats with at least 3 meals of the day).
Lunch – Salmon and Broccoli
Salmon is a great source of protein containing them essential Omega 3 oils to keep your joints protected and body ticking over. Broccoli is one of the best sources of veg as it’s packed with potassium, great for building muscle fibers.
Mid Afternoon (Pre-Workout) – Whey Protein Shake
Whey Protein is a fantastic supplement as it helps to get protein in to your body to build muscle and lose fat, essential for getting a six pack, here at the top 5 must have whey proteins:
Dinner (Post-Workout) – Chicken, Brown Rice + Veg
Chicken is a fantastic lean source of protein, a great white meat. Brown rice is packed with Low GI Carbs and Veg will give you all the essential nutrients you need – Vitamins and Minerals.
Supper (Before Bed) – Casein Shake
Casein is a great form of protein as it’s slow releasing, so it slowly feeds your muscles and body through the night while you sleep with the protein it needs to build and grow. These are the Casein shakes I’d most recommend:
Six Pack Training
Training for a six pack takes hard work and dedication, but isn’t as impossible as some people may think, how hard a six pack is to get will depend on your genetics and also your diet and how dedicated you are to training. Try to get in to a routine, but a routine that you enjoy and take pride in, the more you enjoy you six pack routine, the more likely you are to achieve your six pack abs.
Six Pack Weights
Depending on the type of physique you want to achieve, you should still do weights. Many people neglect the weights while trying to diet down and stick to the treadmill, or vice versa. If your looking to completely slim down, this may be a viable option. But it like most people – your not trying to look like a marathon runner and want to retain muscle, you should stick to weights. You don’t need to over do it with weight training, just enough to maintain muscle mass. Personally I train 3 times a week covering all the muscle groups – Day 1. Chest and Triceps Day 2. Back and Biceps Day 3. Shoulders and Legs. On the additional days I will do cardio.
Here’s some top gear to help you get the most out of your training:
Now, on to cardio..
Six Pack Cardio
Cardio is a controversial topic, people claim that different types of cardio will work different. “You shouldn’t do more than walking! You will loose all your muscles!” “You shouldn’t walk! You don’t burn enough calories”.
They ALL work. They all work in their own ways, but they’re all going to get you the results you want, just stick at them. Do what you feel like you enjoy the most, that’s what it’s all about. One day you could hit the treadmill, the next sprints, the next swim the next cross train. Here’s a sample week for me:
1. 1 hour 15 Power Walk in a National Trust Park (Outdoor)
2. 1 hour Mixed Treadmill, Stepper, Row, Bike, Cross Train (Gym)
3. 20 minute run to Town and back (Outdoor)
4. 1 hour Mixed, Cross train and Treadmill
5. 10 minute Jog around the Block (Outdoor)
6. 1 hour Mixed, Treadmill and Step (Gym)
7. 50 minute walk in the Park (Outdoor)
So you get the idea.. Mix it up and enjoy yourself, take to the outdoors as a refreshing option, it’s great to clear your head too. Cardio is best performed before eating for optimum fat loss. If you can’t do it in the morning do it BEFORE a workout. Not after, before is better as when you finish on weights you wont lose time on your gap to get protein in your body post workout.
And of course, where would I be without my cardio training equipment, these are lifesavers: When doing cardio I’d recommend top quality running shoes as a MUST, a good pair is essential for performance, here’s some I personally have owned and swear by:
Six Pack Ab Training
A lot of people will say that direct ab training is useless and doesn’t work. While this is semi-true, I wouldn’t recommend it. I would how ever recommend the following exercises:
Try to train your abs at least once a week, the more the better!
Abs – Crunches, Reverse Crunches, Side Crunches, Decline Crunches
Core – Squats, Bench Press, Deadlifts
We highly recommend the exceptional program put together by Vince Del Montes our readers have reported exceptional results, click here for Vince’s program.