To gain weight, you have to eat more calories than your body needs for its maintenance and daily activities. This should be in conjunction with an exercise plan designed to help you gain lean muscle tissue and keep belly fat to a minimum. Avoid eating excessive calories, which will encourage fat gain and reduce your chances of getting a six-pack.
Eat four to six small meals a day to ensure your body has a constant supply of calories and muscle building nutrients. Your diet should consist of complex carbohydrates such as brown rice, oatmeal, sweet potatoes, yams and quinoa to provide energy for your workouts. Protein from meat, poultry, fish, whole eggs, dairy products, beans and legumes will help you gain lean muscle. Omega-3 and 6 essential fatty acids from flax seed oil, hemp seed oil and pumpkin seed oil will help your body metabolize fat.
Use coconut oil. According to a study in the "Journal of Nutrition" published by The American Society for Nutritional Sciences, medium chain triglycerides or MCTs in coconut oil can help reduce body fat and provide energy.
Muscle Building Exercises
Do muscle building exercises in a gym three times a week. Use a combination of free weights and resistance machines. Focus on exercises such as the bench press, overhead press, rows, dead lifts and squats, which target the main muscle groups of the chest, shoulders, upper back quadriceps, hips and gluteals. Use heavy weights for 6 to 12 repetitions. Keep your workouts short and intense.
Start your muscle building workouts with a cardiovascular session. This will help you burn off body fat and double as a warm up. Do 20 to 30 minutes on the treadmill, stationary bike, stair climber, elliptical machine or rowing machine. Alternatively, do short bursts of intense cardio or high intensity interval training. For example, using a treadmill, jog for 120 seconds, then break into a sprint for 60 seconds. Do this jog, sprint sequence five times for an intense 15 minute cardio session, which will elevate your metabolism post-exercise, help you reduce belly fat and increase your chances of getting a six-pack.
Abdominal workouts will help you develop your abdominal muscles. Low body fat coupled with developed ab muscles enables your abs to be visible as a six-pack. Do crunches to target the upper and mid abs. Do reverse crunches to emphasize your lower abs. Lie on your back on an exercise mat with your hands palms down by your side. Bend your knees, lift your feet and cross your ankles. Raise your butt slightly and lift your knees toward your chest. Squeeze your ab muscles and exhale sharply. Inhale as you return to your starting position.