Ah yes, the sign of alpha males across the globe: the 6-pack. Ladies find them curiously irresistible yet most men find them curiously hard to get.
Once you have 6-pack abs you know you’re ripped, so what are you doing wrong and how can you show them off ASAP?
Where Does The Average Person Go Wrong?
It’s going to sound surprising, but in the quest for “six pack abs”, the biggest mistake people make is wasting WAY too much training their abs directly...pumping away randomly at various abs-specific exercises.
You know what I’m talking about…someone is trying so hard to get those visible abs that they’re doing hundreds of sit-ups, leg raises, etc.
This will strengthen your abs no doubt, but ultimately the belly fat covering those muscles is the MOST IMPORTANT aspect for you to finally get a visible 6-pack.
Get rid of that stomach fat and voila! Your chiseled abs are revealed.
Unfortunately, busting out hundreds of sit-ups doesn't cause much of a metabolic fat burning response. So, your time will be much better spent doing a properly designed full body workout program that would elicit a much better metabolic response and increase the fat-burning hormone levels in your body.
What Kind of Exercises Burn Belly Fat?
Since your goal is to burn fat, slow steady pace cardio is out of the question.
Also, stop looking at “fat burning zones” and how many calories you’ve burned during the workout.
Instead, focus on the bigger picture of what’s going to stimulate the greatest metabolic response in your body...which is variable intensity training and strength training.
This doesn’t mean you have to go full on hardcore...so if you’re just starting out and can’t handle higher intensity yet, that doesn’t mean you can’t simply use lower intensity routines and alternate between higher and lower exertion levels.
What Should I Eat?
1. Get quality protein in your daily diet
This not only does has a higher thermic effect than carbs and fat (so you burn more calories digesting it), it also creates satiety so your hunger is satisfied longer.
It’s also the building block for maintaining and building lean muscle and remember that the amount of lean muscle you carry is one of the main factors for controlling your metabolism.
2. Think fiber!
When it comes to carbs, make sure that almost all of your carbs come from higher fiber sources like vegetables, fruits, and high fiber unrefined grains.
A general tip is to look for carbohydrate sources that have at least 2-3 grams of fiber per each 10 grams of total carbs.
Fiber also helps fill you up and slows down the glycemic response of the foods you eat, all beneficial for getting lean.
3. Don't be afraid to eat fat!
Many people try going WAY too low on their fat intake and this can negatively affect hormone levels in your body as well as cause more cravings.
Try to eat enough healthy fats daily. Good sources are:
- All nuts and seeds,
- Nut butters
- Olive oil
- Organic meats
4. Avoid the two worst things in our food supply at ALL COSTS
Artificial trans fats from margarines, shortening, and hydrogenated oils that are in most processed foods and deep fried foods are ANTI-6 PACK!
High fructose corn syrup, which is in almost all sweetened products on the market is your ab's #1 enemy.
Once you take care of these 4 main points of your diet detailed above and stay consistent with a properly designed workout program, the rest will take care of itself.