In the world of fitness, no single body part receives quite the amount of attention as the abdominal muscles. Many consider the "six pack" to be the pinnacle of physical conditioning. Most exercisers hammer their abdomens with endless crunches only to see little progress. A goal as ambitious as six-pack abs requires hard work, discipline and a thorough approach, but it's possible and may happen faster than you thought.
Step 1
Gain muscle. Weight training builds muscle, turning your body into a fat-burning machine. Train the whole body in each workout and do it three days per week. Perform each exercise for three sets of 10 and rest for about a minute between each repetition. Muscle gain will keep your metabolism high and speed fat loss.
Step 2
Train your abdominals with difficult exercises. Rather than cranking out crunch after crunch, challenge yourself with tough exercises to build your abdominals into your dream six pack. Exercises like weighted incline sit-ups, hanging leg lefts, and medicine ball twists will quickly sculpt your abs while diet and exercise burn the fat around them.
Step 3
Do low-intensity cardio. Low-intensity cardio such as brisk walking will burn fat while preserving muscle. Perform at least 45 minutes per session, with five sessions per week.
Step 4
Limit carbohydrates. When fitness models and bodybuilders need to get ripped, six packs quickly, they cut carbs. Eliminating most carbohydrates from the diet forces your body to burn stored body fat as fuel. Sugars and starches should be eliminated, while vegetables, nuts and legumes should replace them.
Step 5
Load up on protein and healthy fats. In absence of carbohydrates, healthy fats should be used for fuel. Nuts, avocado, olive oil and fish oil are healthy, energy-packed fats. The lean protein needed to build muscle should come from lean beef, chicken, fish and skim milk.
Step 6
Eat at least six times per day. Frequent meals, totaling between 300 and 500 calories each, will keep your body burning fat by ramping up your metabolism. The constant intake of calories will keep your energy levels stable so you can power through your workouts.
Step 7
Drink plenty of water. Dehydration can cause water retention. If you're not drinking enough, you may be sacrificing your abdominal definition. Drink at least eight glasses per day, with an extra liter during workouts.
Tips and Warnings
- Most gyms will test your body fat percentage for you. Take a weekly measurement to make sure you're losing fat and not muscle.
- Limiting carbohydrates is not for everyone. If you feel sick or light-headed, introduce complex carbs back into the diet. Consult your physician before making any drastic changes in your diet.
Things You'll Need
- Fitness center access
References
- "The New Encyclopedia of Modern Bodybuilding;" Arnold Schwarzenegger and Bill Dobbins; 1999
- "The Anabolic Diet;" Dr. Mauro DiPasquale; 1996
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