A friend once said “only poor dudes say beer is bitter” – I can’t help with how true that is though. The point here is only lazy pot-bellied dudes/gals talk down the beauty (and importance) of a six pack, and from them you hear sh*tty talks like “it is (motor) parks babes chase after and not a six pack”. Forget it bruh/gal, everyone wants to have those holy lines and layers called a six pack, including you of course. That feeling of going topless and having those eyes staring with wow on their lips, tops the feeling of a credit bank alert!
If you aren’t in the game yet, don’t worry as I’ve got you covered with providing you this complete guide to getting initiated into this holy hood of being a proud owner of a good-looking six pack abs. Knowing the basics of six pack abs is already covered in a different article here.
“Abs Are Built in The Kitchen” – Dieting
You probably had thought I’d be hitting crunches and leg raises straight away, but hey, much of the job is really done in the kitchen. You must have heard this saying from pros and trainers, and they weren’t kidding.
Eating clean is key to avoiding a bloated stomach or pot belly, and that in other words means getting you on the very right track to having a six pack. By eating clean, we mean avoiding processed and canned foods as much as you can, not making drinks like juice and beer you friends, and conversely consuming fresh whole readily made food – just eat natural, just that. We won’t be discussing that much here.
The usual rule of thumb is a ratio of 3:7 of exercising vs dieting, meaning just about 30% of exercising compared to 70% of dieting is required in this game. So, no matter how hard you train or workout, you won’t be able to out-train a bad diet. Again, while you need to be disciplined and dedicated to your diets, having some rare time off to eat dirty may not get things spoilt. The key thing is consistency; be very (very) consistent with eating healthy and do not make having a bad meal a habit.
You may end up getting just a flat or a non-bloated tommy, but to sculpture and carve-out a well developed six pack, you will need more than just dieting – and here training and workout come in. In fact, consider exercising as the ingredients to spice up the good look of your flat tommy – the alpha six pack effect 😉
One important thing to note is that no matter how rocky your abs are, with some layer of fats covering them, they just aren’t going to show and if they aren’t showing, you ain’t having the sexy six pack you want. You probably now have a feel of the next subject of discussion – fat-burning.
You need to burn fat and I do not mean spending hours on a treadmill but getting to do real fat-burning exercises like jumping jacks, jump squats, burpees, amongst others. Now there’s a myth of spot reduction – a belief that training a particular region of the body burns fat off that specific region, e.g. doing crunches, sit-ups and similar abdominal exercises will burn belly fat. So, don’t get around thinking of belly fat burners, since we burn fat from the entire body cells, rather than just a particular section. If you aren’t comfy with believing spot reduction is a myth, think of how lean and thin our fingers would be from the much typing and numerous similar works they do if that spot reduction is actually real.
Compound exercises like the squats and deadlifts are great not just for burning fat, but also for helping you build a six pack, since they engage your entire core and almost all muscle groups.
Now to abs exercises. While sit-ups and crunches are first on the list people often give for recommendation, exercises like leg drops, leg raises, reverse crunches, v-crunches, v-ups, mountain climbers, bicycles, and a host of others that may not even be popular are best for sculpting your abs.
Some great calisthenics movements and exercises such as dragon flys, L-Sits, V-sits, etc are good to stabilize and build your core, but aren’t as effective and efficient considering how difficult they are to practice and execute (compared to the other set of simpler exercises aforementioned).
How often should I train my Abs
What you do not want to do is train morning and evening or everyday for “best results”. Just like other muscle groups, the abdominal muscle grows during rest after being blasted and hit. While a specific duration of training isn’t strictly recommended, a workout duration of 10 – 15mins at least 4 times a week will do just the job of building you a piece of rocky abs.
Be sure not to put pressure on yourself, i.e. wanting to see results immediately in the least possible time. It’s got to take some time, and be aware that plateaus even at certain instances could set in. That said, with all things being equal (which means you doing everything just right), a period of 3-4 weeks is enough for you to start noticing changes. Make sure you your trainings are quite intense and you are consistent with them. Another thing you’d want to avoid is inconsistency in your training, as it is very common with lots of people out there – starting off really good but easily giving up after just a few attempts. Try to enjoy your workouts and ease yourself in the entire process. Follow along videos are a very good way to go too.
Getting a washboard six-pack abs isn’t really as difficult or impossible as it often seems, just as you are much aware it ain’t an easy feat. As much as you keep doing the right things, which means you staying off junks and processed foods and be eating clean, while you stay dedicated to your workouts with an overall healthy lifestyle, you will definitely be answering the usual question of “how did you do it” soon.
Don’t forget to revisit for more educating and exciting posts if you found this helpful.