REVEALING ABS: THE TRUTH TO YOUR SIX PACK ABS
Mar 20, 2014 12:33PM
First thing's first, in order to have visible six pack abs, you must be dedicated and ready to commit to both your nutrition and exercise to get there. In order to reveal your ripped core, you need to get rid of the layer of fat hiding them. Lets discuss good strategies to get to this goal:
Avoid all sweets, chips, junk foods and sodas. Drink lots of water, stick to small portions and prepare your meals and snacks ahead of time to keep you on track.
Get rid of all the junk foods in your house and replace it with healthy snacks like celery & hummus. Consume approximately 30 to 50g of protein with each meal to keep you full. Also remember to drink at least 8 glass of water pet day to stay well hydrated and to help avoid too much water retention which can make you bloated.
2. CARDIO AND STRENGTH TRAINING Cardio alone might burn fat, however, by combining it with strength training you'll progress much faster and your abs will 'pop' more if you include resistance core training as well.
The cardio will help burn off the fat and the weight training will help develop the six pack abs by increasing their size and will also help to continue burn fat while you're resting. Aim for 25-30mins of high intensity interval cardio sessions, 4 to 5 times per week.
As for strength training, aim for 8 to 10 different exercises with 3 sets of each exercise. For example, if one of the exercises in your strength workout are 'oblique extensions', then repeat this exercise 3 times before moving onto the next exercise. Include 4 to 5 days of strength training in your week combined with the cardio mentioned above. 3. GENETICS Unfortunately we won't all be lucky enough to see six pack abs even when we're at a very low body fat percentage. Some people will start seeing ab definition at 12-15% body fat while others need to get lower than 8% to see the same type of result. Get your body fat tested by a professional and keep track of your measurements, such as chest, waist and hips to keep track of your progress. 4. CONSISTENCY & TIME This will be one of THE biggest tips I can give you. If you're not consistent in eating well and working out hard, and if you don't give yourself time, then you'll most likely quit before you reach that six pack. In order to have an idea how much time it'll take you to reach your goal, calculate how many pounds of fat you need to lose to attain 12-15% body fat. Then once you get there, you can decide whether you'll need a lower body fat percentage or not to see your abs.
To get that dream core, you must become hardcore in your training. Opt for sprints or intervals while running, lift heavy weights and simple things like holding good posture while sitting can even help you develop your abdominals. The key component, however, will definitely be your diet. Even if you train hard, eating a chocolate bar or two every day will definitely delay your success in attaining this goal. If you find that motivation and dedication, you can definitely look like the athletes on the cover of magazines but why limit yourself to what they look like? Give it your best and find YOUR best potential! Kickstart 2014 with motivation and end it with your best body yet! With the right tools, knowledge, work, and dedication - anything is possible!Force Majeure Fitness in Ottawa, Canada.
Her certifications include: Personal Training, Sports Nutrition, Training for Special Populations, Individual Conditioning, TRX suspension training, and she is a Pre/Post Natal Fitness Specialist.
Force Majeure Fitness offers services both in person and online. In person training available at the FMF Fitness Studio located in Kanata, Ontario, Canada.
Véronique is an avid columnist and fitness writer who combines her love and education in the fitness industry to inspire and motivate others. As a Health & Fitness Expert Writer for STACK, a Fitness & Nutrition Writer for 911Strong, and a Board Expert with Aphrodite Fitness Magazine, she is continually researching new methods to promote living a healthy lifestyle.