One of the main reasons people land on this website is to know how to get six pack abs. They check out equipment, different workouts and other advice about getting washboard abs.
I felt the time to put everything together and create a complete guide on how to get those 6-pack abs. Below you will find all the sources you will need to get a stomach you dream of.
Anyway, you must keep in mind that getting six-pack abs depends largely on your recent body fat level.
You may have read several times “Everybody has abs, just it is covered with fat” or “Abs are made in the kitchen”. So, the most crucial step is to get rid of the fat covering your abdomen. You will find everything you need to know about losing fat, just keep reading on.
Now let’s see the 10 most critical factors to get ripped abs.
Stay Away from Processed Foods
Processed foods take a large part in our nutrition. In this world where we have no time to cook, the easiest way is to buy something from the local store.
The bad news is that these foods contains several unwanted components which in the long term cause belly fat and various illnesses. Most of these products are high in coloring agents, sulfites, preservatives, artificial sweeteners and trans-fats which are responsible for high body fat level. Besides they are high in low quality carbs.
You must stop consuming these foods as much as possible and begin cooking your own meals from healthy ingredients. You need to get the real food with real benefits. Take in more veggies and fruits, as well.
Increase Your Protein Intake
Protein is essential for the muscle building process, and it is important in other processes. Protein rich foods have a great benefit that is they fill us better in a long time. After eating a lean steak with vegetables, we feel satisfied longer, and with that we have no temptation to eat something.
Eating foods high in protein unquestionably helps lose fat and weight. In addition, protein helps muscles to grow and recover, so you can workout out more efficiently.
Do Not Eat Unhealthy Fats
When we heard the word fats we think all of them are bad. Far from it! There are two kinds of fats you have to avoid: saturated fat and trans fat. Unfortunately, nearly all of the mentioned processed foods are high in these, so it essential to get rid of process foods.
Margarine, fried foods, commercially baked pastries, meats with high fat such as pork and beef are high in these sorts of fats. So, you will have to get rid of them.
The good news there are two sorts of fats which even help to get rid of body fat if you consume them regularly. These are monounsaturated and polyunsaturated fats. Olive, peanut, sesame, soybean oils are high in these. Foods like fat fish, various nuts and tofu also contain a lot .
Drink More Water
As you probably know, our body contains nearly 70% water making it the most important nutrition. Consuming enough water is critical for proper body functioning and researches have proved that it helps fat loss, as well.
Drinking a glass of water during your meals help to consume less and with that take in fewer calories. It is also vital to drink enough water during and after your workouts to avoid dehydration and to help your muscles to recover.
Eat Smaller Portions, but More Frequently during the Day
Firstly, among the meals, the most important is the breakfast. It should be high in protein, complex carbs and healthy fats. A well-made breakfast not just gives you energy throughout the day, but also speeds your metabolism level up.
Researches have proved that eating 4-5 times a day drastically reduces the risk of obesity. However, do not think that eating more than 6 times will bring you better results.
What is the reason why you lose weight while you eat more? The explanation is simple. If you eat more times on a day your body knows that more food is coming, so it speeds the level of metabolism up and burns more calories. Since your body always has enough nutrition to make energy, there is no need to store fat for the future.
Besides the weight loss benefits, eating more often on a day helps to have more energy so you may perform better mentally and physically.
But do not forget that we are talking about small portions of healthy meals.
Eat Good Carbs
Generally, carbohydrates are used by the body to generate glucose which provides energy. There are two kinds of carbs: complex and simple carbohydrates.
Complex carbs are the ones which we have to consume to avoid getting on fat. These sorts of carbs need more time to be processed into glucose, so they provide energy for a longer time. We can call them the good carbs.
Foods such as whole-grain products, brown rice, whole grain rye, oats, barley and corn are high in these beneficial carbs, and they are rich in fiber. They make you satisfied and provide energy for a long time. Therefore, you need to add them in your eating routine.
Simple carbs are broken down much faster boosting the level of the blood sugar. They give a big increase of energy for a short period of time. Foods high in simple carbohydrates are responsible for type 2 diabetes and various cardiovascular diseases. Besides, they force our body to store fat. Avoid consuming foods and drinks like soda, cakes, baked goods everything which are high in sugar.
Anyway, fruits contain simple carbohydrate as well, this is the fructose. However, it is also a simple carb, it does not break down so fast, and it has no negative effects on health.
Do Cardio Frequently
Cardiovascular exercises are essential if you want to have washboard abs. Short, yet intensive cardio workouts help to burn fat and at the same time develop your cardiovascular system. Cardio exercises can be anything from running, walking to aerobics.
The aim is to increase the heart rate and with that blood circulation throughout the body. Since you use your entire body for performing the movements, it increases the energy usage. Hence, your body burns more calories. Do cardio exercises at least 4 times a week for 35-50 min.
Do Abdominal Workouts
Most people think ab exercises are the most important step to get six pack abs. Core workouts are necessary to tone and strengthen the abdominal muscles and secondary ones. However, they are not the key to get flat abs.
If you follow a healthy diet and do cardio, you do not need to train your ab muscles more than 3-4 times a week. It is even enough to do 10-15 minutes workouts. Abdominal muscles are the same as any other muscles, so we have to train them like that.
Although, it is crucial to work you entire core, not just your abs. This means besides your rectus abdominis, which gives the six pack looking, you must exercise your obliques and lower back, as well.
Furthermore, quality is always more important than quality. You must perform the exercises properly no matter if you do bodyweight core workouts or ones with ab machines. Finally, you need to increase the resistance regularly and change your program to keep the progress.
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Combine Cardio & Workouts
From my experience, the best method to get rid of fat and lose weight is to combine cardio with bodyweight or weight workouts. This combination increases fat burning astonishingly and at the same time helps to build strong and lean muscles.
For those who want to get a flat stomach the best way is to combine abdominal workouts with cardio exercises. For instance, I do heavy bag training with my bodyweight core workout. Believe me, it is a killer combo to improve your fitness level.
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Work Your Entire Body
Finally, another important factor to get six packs is to train not just your core, but all the other muscle groups, mainly the big ones. Doing compound bodyweight exercises such as push ups, pull ups, etc. will help to burn more calories and at the same time work your abs.
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+ Guide from an Expert
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I hope you now understand which are the main factors of getting six pack abs. It is all about eating and doing workouts properly. Check out our website for more workouts, tips and ab equipment which help to reach your goal. And do not forget to subscribe and follow us.