Monday, February 7, 2011

How To Get A Six Pack Fast

How To Get A Six Pack Fast

  • When trying to make ripped abs, a lot of people make the mistake of spending all of their time doing abdominal exercises. These people never reach their goal, because although these exercises are important they are not all it takes to get a 6 pack. Those who want to know how to get a six pack fast need to realize that it has some serious dedication and a lot of intense effort. Not only do they have to work out their abs, but it is essential that they get rid of their belly fat & stick to a strict diet. Only then will they start to see the results that they desire.
  • Anyone who workouts their abs will get stronger muscles. However, unless their body fat ratio is in the single digits those muscles will be hidden. In order to get true six-pack abs a person requires a flat stomach, and that can not be obtained by working those muscles alone. You need to exercise your entire body by doing both cardiovascular exercises & weight training. The cardio, if done three to four times a week for at least 20 to 30 min, will increase your metabolism and help you to really melt those pounds away. However, it is important not to skip the weight lifting because it shifts fat to muscle and muscle burns more calories than fat. Thus, the effectiveness of your cardio will be enhanced.
  • Those who wonder how to get a six pack fast should also pay close attention to what they eat. They have to completely eliminate sugar, alcohol, pasta, and fast food from their diet, as well as full-fat dairy & most breads. This should be replaced with lean protein, which is important for keeping up energy, whole grains, fruit, & vegetables. It is essential not to skip meals, however, because this will only lower your metabolism.
  • Finally, do not forget to do those ab exercises. It is not enough to simply do crunches, though. You must work both your upper and your lower abs as well as your obliques. The human body likes to build muscle proportionately, so working only one set of muscles is counter-productive. Try such exercisesworkouts as reverse crunches, planks, jackknife sit-ups and twists. If you are faithful to this diet, workout, & ab exercise routine, you will be stunned at how rapidly you see that 6 pack develop.


A.) How To Get A Six Pack Abs

  • If you’ve been dying to make your spare tire into a six-pack, you are not alone. Sculpting ab muscles looks to be a national obsession. Just look at the amount of informercial on tv in the late few years that have products claiming to create the washboard stomach of your dreams. Luckily, there are effective six pack abs muscle exercises that you can do in your very own home, with very little equipment that will sculpt your body the way that you want.
  • Abdominal Crunch. You can do this lying on the ground or leaning on a large fitness ball. This old standby will sculpt your abs like no other exercise out there. Place your hands lightly on the sides of your head & lean your head back. Place your tongue on the roof of your mouth & then lift your chin towards the ceiling. Even though it sounds odd, the tongue part is really important.
  • Alternating Leg Extensions. Lie on your back with your hands behind your head. Bring both of your knees up into the air, & then extend one leg out in front of you. Keep the other knee pulled in. At the same time, bring your other shoulder towards the bent knee. Try to touch your elbow to your opposite knee. Change sides and repeat.
  • Reverse Crunch. This truly helps target the lower abdominal muscles. Lie with your arms out toward your sides & palms against the floor. raise your hips & bent knees off of the floor by pulling in your lower abs. Then turn back them to the floor.
  • These six pack abs muscle workout should be repeated on alternating days, or every day, depending on your fitness level. Remember to track your progress and give yourself time to sculpt your middle.
B.)How To Get A Six Pack Fast Check Out

  • Shed bodyfat. If you want marvelous-looking abs you have to get most of the extra fat off of your body. It's as simple as that. You may have the strongest, most well-sculpted ab muscles in the world. But if they're covered by a layer of blubber no one will ever know.
  • In order to really 'see' your abs you'll need to get your overall bodyfat levels down to about 7-8% (for men) or 13-14% (for women). The most effective and fastest way to shed bodyfat is to eat a very 'clean' diet, strength train at least 3 times per week, & do some type of cardio at least 4 times per week. A 'clean' diet is one based around lean proteins, vegetables, legumes, some whole grains, some fruits, a little healthy fat and lots of water. All refined sugar and fried foods should be completely avoided.
  • Tom Venuto provides a marvelous fat-burning, muscle-building eating plan in his "Burn the Fat, Feed the Muscle" program. In terms of workout for fat loss, here are the most significant things to keep in mind: weight training workouts should be brief and intense (40 minutes or less), keep reps/set in the 8-15 range, perform no more than 4 sets per body part & 15 sets total, Apply basic, 'compound' movements. The best options are squats, deadlifts, bench presses, pullups, barbell rows, dips, barbell curls, etc. and effective fat-burning cardio is either short & intense (like interval training) or long and low-to-moderate intensity (like jogging).
  • Build strong abs. Here's a little secret: if you already work out with weights (especially if you perform full-body free-weight exercises like squats, deadlifts, pullups, powercleans, etc.) you probably have very good abdominal muscles. Most 'big' free-weight exercises require you to utilize 'stabilizer' muscles, many of which are in your lower back & abdominal region. In fact, many pro bodybuilders & fitness models do little or no ab-specific exercise because their abs do so much work just helping them lift heavy weights into the air.
  • But, since you want to learn how to get a six pack fast, you should probably be performing a good amount of ab-specific workout. Forget about useless movements that target upper abs, lower abs, inner abs, outer abs, etc. You really only require to do 3 movements to work your total ab region: "The Bicycle Maneuver", "Hanging Leg Raises", "Forearm Plank".
  • Of course normal crunches are great too but the bicycle maneuver contains the basic crunch move & recruits even more abdominal muscles. Many fitness experts correspond that the above are the best ab workouts both for creating nice-looking abs and also for building up functional core body strength.
C.) Ab Exercises

  • Bicycle exercise. Lie flat on the floor with your lower back pressed to the ground. Put your hands beside your head. Get knees up to about 45- degree angle & slowly go through a bicycle pedal motion. Touch your left elbow to your right knee, then your right elbow to your left knee. Hold even, relaxed breathing throughout. Lie on the floor & lace your fingers behind your head. Take the knees in towards the chest and lift the shoulder blades off the floor without pulling on the neck. Straighten the left leg out while at the same time turning the upper body to the right, taking the left elbow towards the right knee. Switch sides, bringing the right elbow towards the left knee. Continue alternating sides in a 'pedaling' motion for 1-3 sets of twelve-16 repititions.
  • Captain's Chair Leg Raise. The captain's chair leg raise is the 2nd most efficient move for the rectus abdominis as well as the obliques. You can do a kind of exercises on the captain's chair, which is a rack with padded arms that allows your legs to hang free & can be found in most health clubs & gyms. The key to keeping this move safe and effective is, first, to avoid swinging the legs or using momentum to bring the legs up. second, maintaining the knees bent will help you focus more on the abdominals & less on the hip flexors. Stand on the chair & grip handholds to stabilize your upper body. Press your back against the pad and contract the abs to raise the legs and raise knees towards your chest. Don't arch the back or swing the legs up. Slowly lower back down and repeat for 1-3 sets of twelve-16 reps.
  • exercise Ball Crunch. The workout ball is an excellent tool to strengthen the abs & is the 3rd most effective move for targeting the rectus abdominis. What makes this move a bit more effective than crunches on the floor is that the legs are often involved in floor crunches. On the ball, the abs do more work. Lie on the ball, placing it under the lower back. Cross your arms over the chest or set them behind your head. Contract your abs to lift your torso off the ball, pulling the bottom of your ribcage down toward your hips. As you curl up, Keep the ball stable. Lower back down, getting a stretch in the abs, & repeat for 1-3 sets of twelve-16 reps.
  • Vertical Leg Crunch. The vertical leg crunch is another effective move for the rectus abdominis and the obliques. Lie on the floor and extend the legs straight up with knees crossed. You can set your hands on the floor for support. Contract the abs to lift the shoulder blades off the floor, as though reaching your chest towards your feet. Keep the legs in a fixed position & imagine taking your belly button towards your spine at the top of the movement. Lower & repeat for 1-3 sets of 12-16 reps.
  • Torso Track. The Torso Track comes out as number 5 for effective ab workouts, but this is one of my least favorite exercises because it can cause lower-back pain, specially if you roll out too far. In fact, in the ACE study, researchers acquired that a significant number of subjects reported lower-back pain, so you may want to skip the expense, and discomfort, of this one and choose other exercises that can target the abs with equal effectiveness. Grip the handles of the Torso Track & pull the abs in without holding your breath (as though bracing them). Exhale & glide forward as far as you comfortably can. If you collapse in the middle and feel it in your back, you've run too far. Contract the abs to pull your body back. Add tension by using more tension chords.
  • Long Arm Crunch. The long arm crunch is ranked the 6th most effective ab workout, changing the traditional floor crunch by straightening the arms behind you. This brings a longer lever to the move, bringing a bit more challenge and difficulty. This move also emphasizes the upper part of the abs, although it's significant to remember that your rectus abdominis is really one long muscle that travels from your lower chest to your pelvis. While you can emphasize one part, any exercise you make will work the entire muscle. Lie on a mat and extend the arms straight out behind the head with hands clasped, keeping the arms next to the ears. Contract the abs and lift the shoulder blades off the floor. Keep the arms straight and avoid straining the neck. If you feel neck pain, take one hand behind the head while keeping the other arm extended. Lower and repeat for 1-3 sets of 12-16 reps.
  • Reverse Crunch. The reverse crunch comes in 7th place for effecient ab exercises, with a focus on the rectus abdominis. You'll feel this move targeting the lower part of the abs, although the entire muscle is working. Lie on the floor & put hands on the floor or behind the head. Take the knees in towards the chest until they're bent to 90 degrees, with feet together or crossed. Contract the abs to curl the hips off the floor, reaching the legs up towards the ceiling. Lower & repeat for 1-3 sets of 12-16 reps. It's a very small movement, so try to Apply your abs to lift your hips rather than swinging your legs & creating momentum.
  • Full Vertical Crunch. In a full verticul crunch, you really work the abs by taking both the upper and lower body, making this the 8th most effective exercise for the rectus abdominis. Lie on your back & extend the legs up towards the ceiling. Put hands behind your head (lightly cupping it) and contract the abs to lift the shoulder blades off the floor. At the same time, press the heels towards the ceiling, creating a 'u' shape with the torso. Lower down & repeat for twelve-16 reps.
  • Ab Roller. The Ab Roller is number 9 for aiming the rectus abdominis & you've probably seen this around the gym (or under your bed) for the last several years. What's nice about this that it offers neck and arm support, something that might be helpful for people who feel strain in the neck when doing regular crunches. Still, you don't need any special equipment to get a marvelous workout. Sit on the Ab Roller and grab the bars in each hand. Contract the abs and rock forward, starting the movement from the abs rather than using momentum. Release and repeat for 1-3 sets of 12-16 reps. Go slowly to minimize momentum. Try to focus on the abs rather than pushing with the arms.
  • Plank on Elbows & Toes. The plank workout placed number 10 in the ACE work & is a marvelous way to build endurance in both the abs and back, as well as the stabilizer muscles. Lie face down on mat resting on the forearms, palms flat on the floor. Push off the floor, raising up onto toes and resting on the elbows. Hold your back flat, in a straight line from head to heels. Tilt your pelvis & contract your abdominals to prevent your rear end from sticking up in the air or sagging in the middle. Hold for 20 to 60 sec, lower & repeat for 3-5 reps.
D.)  Ab Workouts

  • When your ab definition is nonexistent and your stomach is squeezing out over your jeans, it’s easy to get complacent & think ‘oh well, I’m no athlete!’ and remain to do nothing about it. The danger here is that your muscles can very quickly deteriorate, especially around your middle & before you know it, you could be looking at all sorts of health associated problems. So how do you work this attitude around? Begin by thinking that you are in fact an athlete and that you are not a helpless victim surrendering to the cruel realities of life, but in fact a person on a mission to take control. The great thing about working on your abs is that it in reality holds very little effort to yield surprising outcomes.
  • You’ve suffered your wake up call, so now is the time to realise you control your own ab definition and you alone can work to improve it. Get started right now by following these exercises to work out your abdominals. Try to do ten reps of each workout 4 or 5 times a week. You will start to see outcomes within a month.
  • Ab Workout for Upper Abdominals. Lie flat, bend your knees & tuck your feet under something to keep them down. Fold your hands across your chest and lightly tuck your chin in. This will raise the back of your head up. keep on this into a roll until your back is vertical and your chest is against your knees. Pause, then roll back, placing one vertebra at a time on the surface until your head is back down on the mat. Do 10 reps.
  • Ab Workout for Lower Abdominals. Lie flat on your back. Bend your knees and cross your feet at the ankles. Reach back over your head and slide your hands under something weighty to lock them down; & resist your weight as you raise. Work your knees up until your upper legs are perpendicular to the surface w/ which your lower legs are parallel. Pause for a second to make sure you are balanced & stable & then thrust your lower body straight up towards the ceiling. Your buttocks will follow your knees & feet & you’ll feel the lower abdominals engage. When you’re up as far as  you can go and you’re up on your shoulders, roll back down ever so slightly. Pause & then return slowly to a sitting position. Remember to keep your knees bent & avoid arching your back. There is no need to rest between repetitions. Apply a folded towel or a mat under your bottom if you’re uncomfortable.
  • Ab Workout for Oblique Abdominals. Lie flat on a surface. Bend your knees & tuck your feet under something to keep them down. Fold your hands across your chest. Tuck your chin towards your chest. Rotate your torso to one side. Roll up slowly until you’re upright. Apply a folded towel or a mat under your bottom if you’re uncomfortable. Pause and then, still in rotation, roll back down, putting one vertebra at a time on the surface until your back is on the floor. Pause, then rotate to the opposite side and start out an upward roll.
E.)  Six Pack Diet

  • Eat smaller dinners. Huge dinners tend to hurt a fat loss process because most people aren't very active after dinner. This is the basis for advice along the lines of "don't eat anything w/in a certain number of hours before going to bed". The claim that your entire dinner is stored as fat isn't entirely true. The process is more complex than that, but the fact you don't move after dinner is enough to hurt your cause. You can begin this by consuming a larger lunch or snacking healthily before dinner. Fresh fruits or vegetables are best alternatives for curbing appetite not to name other health benefits. A handful of nuts might do the same. Drink a large glass of water before sitting at the table.

  • Eat breakfast. Many people skip breakfast because they don't have time for it. The risk of skipping breakfast from a weight loss perspective is it makes you eat a huge lunch since your body hasn't had anything in the past twelve (or more) hr. When you eat a huge lunch you get that after meal drowsiness so now you're both unproductive and inactive. Cereals don't take much time to prepare & consume, & most of them are very healthy today. If you are highly pressed for time, consider grabbing a box of breakfast bars or a smoothie & throwing one in your bag when you leave for work or school. Some breakfast bars out there are also excellent sources of fiber. Even an apple or a yogurt is better than nothing. Ideally, your breakfast should be the biggest meal of the day, lunch the second, & dinner the smallest.

  • Keep metabolism steady. Consuming one small meal every 3 hrs that you are aware will not speed up your metabolism, rather, it will keep it going. Your metabolism goes and slows with your food intake and eating something small every 3 hours will keep that metabolism burning calories & will help you lose weight. Each meal should include lean protein, so that your body won't require to break down your muscles for fuel, which would shrink your abs as well as slow down your metabolism.

  • Drink more water every day. To find out how much water you need to drink as a minimum per day, halve your weight (in pounds) & that is how many ounces of water you need to drink. So a 150lb person would need to drink a minimum of 2.2 liters a day. It sounds like a silly amount of water, but really, you can drink tea w/o sugar to make up some of the quota. For fat loss purposes, it is significant to remind yourself that thirst is a much weaker stimulus than hunger. If you consistently feel hungry after meals, don't immediately think that you need to eat more. You may simply be thirsty.
  • Switch out refined grains for whole grains. In a scientific report, individuals who ate all whole grains (in addition to 5 servings of fruits and vegetables, 3 servings of low-fat dairy, and two servings of lean meat, fish, or poultry) lost more belly fat than another group that ate the same diet, but with all refined grains. A diet rich in whole grains converts the glucose & insulin response in your body, which stimulates the melting of fat, and visceral fat, that deep layer of fat, is easier for your body to burn than the subcutaneous fat under your skin.

F.)  How To Get Six Pack Fast Video

  • Be sure to workout your back muscles just as much as your ab muscles or you might develop poor posture.
  • Make sure you give yourself adequate amount of rest (8 hrs for adults). When exercising you in reality break down the muscle and if you give then the proper time to heal (& eat the proper foods) they will grow back stronger than before.
  • It's a genetic fact that for some people there will always be just a little more fat over the muscle layers than we'd like. That's the way nature is and forcing your body to lose more than that can be a very dangerous effort.
  • Many people's ab muscles are off-set, which can give the illusion of a 5 pack, 4 pack, or even 3 pack depending upon your genetics, the thickness of your abs, & your present level of body fat.
  • It may help to Use a record-keeper or plan book for your exercise program. exercise journals are great for this function because as you enter daily information in the journal, you're putting together a complete record that can be referred back to in the future.
  • If you feel you need to ease into the shifts in your lifestyle. Start consuming breakfast. If you have difficulty with this, start with a couple glasses of water or a large cup of coffee right when you wake up. It'll go down easy & prepare your stomach to get back to work. cut the amount of dinners little by little. For the workouts, start slow & increase pace &/or repetitions as you are comfortable. Attempting lifestyle alters in a drastic, sudden manner can backfire. Do what you can but don't sell yourself short.
  • Make a photo diary of your body but don't take pictures too often (once a month is fine). Don't report your pictures intensely since you might not get motivated if you don't see a difference. If you are consistent in your diet and exercise, you should picture alters monthly. Keep in mind that you won't see alters in the mirror everyday since they will be very small improvements.
  • Unless you are checking your weight for another reason, disregard the reading on the scale. You may be decreasing your body fat but your weight may stay the same (or even increase) as you build muscle. Muscle tissue is heavier than fat so it will be heavier than the same volume of fat. Water weight can also vary your readings by a surprisingly large amount.
  • Keep hydrated. Drink lots of water, and eat healthy. Don't deprive yourself from food, it will only get you sick.
 G.) How Long Does It Take To Get A Six Pack

  • Genetics. When it comes to getting six packs, genetics have a big role to play. Compared to women, it is much more easier for men to get a six pack for the simple reason that men naturally have more muscles in their body and women have a higher fat percentage. There might be some exceptions to this, but those are rare and generally majority of the men's & women's bodies are made like this naturally.
  • Body Type. The question, "how long does it take to get a six pack for women & men?", can also be answered by looking at the person's body type. Basically, body types are split into 3 i.e. ectomorphs, endomorphs & mesomorphs. Ectomorphs are those who have small bones & are generally skinny. Endomorphs are those who are big boned and have high fat portion. Mesomorphs are those who have a muscular body and at the same time very low fat percentage in the body. People who go to the last category will take smaller time and get it much more easier to get a six pack abs.
  • Diet. The more willing a person is to make alters in his diet, the lesser time he or she will take to get six packs. The timings of meal are as important as the abs diet. Ideally five to six small meals should be made in a day rather than three large meals. Whenever we eat, our body has to burn calories to digest the food so if we eat ofttimes, it will lead to more calorie loss. It is important to include any of the high protein foods such as lean meats, egg white, mushrooms, turkey, chicken, lentils, bacon, broccoli, yogurt, cornmeal, ham, what, beans, banana, peach, fish & salmon, in every meal as proteins help in accelerating up the metabolic processes of the body, thus assisting in weight loss & upholding the body energized simultaneously. Junk foods, fatty foods, processed foods & fried foods should be avoided. To get ripped fast, a person should include low calorie and high nutrition foods such as fruits, vegetables, low fat dairy foods, nuts, seeds, beans, lean meat and fish in the diet.
  • exercise. The kind of effort one puts in his six pack abs workout, is another element that will set how fast toned abs will show up. Ideally, the workout routine should be a mix of certain cardiovascular exercises, to lose fats from all over the body as well as abdominal workouts to tone up the muscles on the abdomen. The cardiovascular exercises should be delivered out 3x a week & can be anything right from jogging, swimming, aerobics to dancing, cycling or playing a sport. Six pack workouts should include all kinds of abdominal crunches such as regular crunches, reverse crunches, bicycle crunches, cross crunches, exercise ball crunches and oblique crunches. Some other effective workouts that should be taken in the exercises are abdominal sit-ups, leg raises, side twists and side bends Besides the ones mentioned above, one most essential thing that will help in answering the query, "how long does it take to get a six pack?", is the amount of motivation & consistency a person has. All of us, even the most dormant of us, have six pack abs, its just that they are hidden beneath layers of fats. So, if a person really puts his mind to it, makes these dietary & lifestyle alters and exercises regularly, w/in a month the fat from the body will set out melting away, revealing those well minimize, ripped abs in due course.