How to get a perfect six pack ? Get a group of guys together to discuss their ideal physique and they will all have one thing in common: well-defined six pack abs. It looks great, feels great and women love it – so why wouldn’t you want to have one?
Unfortunately, you can go hard at the gym all day but if you have a layer of fat around your midsection you simply won’t be winning any physique contests.
How to Get a Perfect Six Pack
We all have abs – they are just covered by (hopefully not too many layers of) fat.
People will often go to the gym and do a ton of crunches and knee raises trying to make them come out but they won’t result in the type of physique they are looking for.
Keep in mind the abs are a smaller muscle group which get plenty of work when you hit them indirectly through compound bodybuilding lifts. Focusing on squats, deadlifts, pull-ups and other multi-joint movements will hit your abs hard.
In order to get those abs to pop you need to have relatively low fat. One way to do this is to build muscle mass – since muscle burns a lot of calories every day you will be more likely to lean out. Having good muscle mass will also cause the fat to stretch out more as it wraps around the muscle (since fat lies on top of muscle) causing it to appear more thin.
This is why guys with a lot of muscle mass can get away with being 15-20% body fat and not look fat, whereas a skinny guy will get a protruding stomach at 15% body fat since he has no muscle mass.
As a result, you should focus at first on building up as much muscle mass as possible, then cutting down to lower body fat % to see those abs. The entire process will be much easier than trying to cut fat when you are skinny-fat and your body is desperately trying to hold on to what little mass it has.
One misconception about the abs is that they are endurance muscles and must be trained differently than your chest or back. This is not true and in fact they can be trained in the same manner. Therefore train them for a few exercises 3-4 sets each in the 12-20 rep range.
However, it’s worth mentioning that you shouldn’t add too much resistance to your ab exercises. This is because your abs grow outward and putting on too much mass there will make you look like you have a gut.
Having a wide waste is a definite physique killer if you are going for that coveted v-taper. So stick to lower weight when training abs to make sure you don’t get too wide around the hips.
When training abs you can take each set to failure. Given that your abs are so close to your heart you are able to get blood to them quickly which is why they tend to recover faster than other muscles.
Make sure you are using good form so that your hard work doesn’t get wasted. Provided you aren’t severely obese you should be able to cut down to six pack abs in under 6 months, less of course if you are already quite lean.
So what kind of exercises should you be doing? Ab crunches, leg raises, ab wheel and reverse crunches are all solid movements that will stimulate the entire area.
The important thing is not how many sets or reps you do but how well you feel the muscle contraction. Too many people just use momentum or use their hands to help them get through the exercise. They are simply cheating themselves and will not achieve much progress.
As you advance you will be able to do more advanced exercises like hanging leg raises that will really test your core strength. However even exercises like pull-ups and dips will work your abs as they are required for stabilizing your body.
The important thing is to have a training routine consisting of a variety of compound, multi-joint exercises.
One thing you will notice as you go along is that it will get much harder to burn fat. Remember our bodies don’t want to change – they are striving to remain status quo.
Based on evolutionary survival mechanism your body wants to store extra fat on your body in case it needs it later (if, for example, you were unable to find food for several days you could break down that fat tissue to fuel your body).
Obviously our bodies haven’t caught up with the 21st century reality of plentiful food so we need to trick them into continuing to lose fat. For some people this is easier than others but if your body is being particularly stubborn you should look into getting a natural fat burner.
These products use natural ingredients that are scientifically proven to encourage your body to burn fat. As a result, you can increase the rate at which you burn fat safely and sustainably. You want to make sure you are using a high quality product otherwise you might be putting some nasty additives into your body.
Make sure the fat burner contains proven ingredients like green tea extract, caffeine, glucomannan, hot peppers and some other proven ingredients. Make sure you avoid companies that sell ineffective cheap stuff with fillers.
Our guide on the best fat burning ingredients will give you a good idea on what ingredients to look for in an effective fat burner.
But beware of companies that use ineffective fillers in their supplements.
However with the right product you will be able to achieve your goals faster or get over that plateau that has been holding you back from getting that six pack. – See which ingredients actually work in our guide here.
Make sure you do the right exercises and stick to lower weights so you don’t get too wide on the stomach area. Focus on squats, deadlifts, pull-ups and other multi-joint movements that will hit your abs hard.
Keep in mind that a good diet is a very important factor when it comes down to losing fat and getting the perfect six pack abs.
To lose the stubborn stomach fat use a fat burning supplement with natural proven ingredients to speed up the fat loss.
Are you still asking the question how to get a perfect six pack?
Then read our article on : The Fat Burning Fundamentals To Get Ripped And Shredded
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