High-Speed System For Getting a Six Pack abs!

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It seems like everywhere you look these days, you find website after website promising to reveal the next secret or long-lost truth about Getting a Six Pack abs. While some of these sites are legitimate, most are just trying to scam you out of your hard-earned money.

When trying to develop the ever so elusive six pack, it is easy to get caught up in flashy advertisements and marketing promises. The flashy videos, professionally written sales copy, and celebrity testimonials practically make it impossible to figure out what works and what is a scam.

With literally thousands of so-called gurus promising you the world, the task of translating the nonsense into language you can understand is a daunting one. Most people don’t have the time to sift through all of that junk to pick out a winner.

 

The Real way of getting a six pack abs

Here is the thing that many people, including a lot of trainers, overlook: diet. The single most important tool that you need in order to develop your abs is diet.

Regardless of what you’ve heard, or what the latest hyped up fat loss pill promised you, abs are made in the kitchen and not in the gym. You could have the best training program of all time, but if your diet sucks, so will your abs.

In fact, diet is responsible for about 90% of your results. The secret to six pack abs is not locked in a supplement pill or found in an ab workout or gadget.

Instead of falling for the empty promises, spend your time focusing on the things that matter, like solid nutrition principles, and leave the rest of the stuff alone.

Hight-Speed System For Getting a Six-Pack!

4 Ways To Get Ripped 6 Pack Abs

  1. Set a Moderate Calorie Deficit

Here’s a good question: Do you actually NOT know what to do to lose fat?

I doubt it.

You know you need to eat less. We all knew that since we were kids and heard the first “Yo mama so fat” jokes.

Of course, this answer may be too boring for some people. The cooler and seemingly more advanced answer would be that carbs make us fat, or animal products, or sugar, or processed food, or something else.

But the truth is boring. Research has shown over and over again and eating fewer calories than our bodies burn results in weight loss. Every time. Regardless of everything else (seriously).

To lose weight we really only need to concern ourselves with staying in a calorie deficit.

This calculator shows you how to set your calories for cutting.

  1. Get Sufficient Protein (and a good balance of fats and carbs)

When your goal is to get below 10%, your focus should not be just weight loss, it should be fat loss with muscle maintenance.

Losing weight doesn’t necessarily mean your body composition (the fat to muscle ratio in your body) is improving. That is because some of the lost weight may actually be muscle mass.

Crash dieters often experience this disappointment. They lose weight fast in an effort to lose fat fast but discover than they look just as soft and flabby as before even though they are 5-10lbs (2.5-4.5kg) lighter. Here’s what I mean:

The main reason this happens is because their calorie deficit is too large. But this can also be caused by not eating enough protein.

Protein plays a major role in preventing muscle loss during a cut (or supporting muscle growth in the case of beginners/intermediates). Studies show that the amount of protein you need is scaled upwards with the severity of caloric restriction and leanness. The higher the body fat percentage, the lower the protein intake can be compared to total bodyweight.

During a cut, it’s usually recommended to get 1-1.3g of protein per pound of bodyweight or 2.2-2.9g per kilogram. And that’s fine.

However I know you also care about increasing your testosterone levels. High protein diets have been shown to be detrimental for T levels because they indirectly cause a decrease in fat and carb intake.

For this reason, it’s best to eat enough protein to support muscle growth and maintenance but not more. The minimum amount of protein you can eat while not compromising your gains is 0.8-1g per pound of bodyweight.

What about fats and carbs?

Fats are important for basic health and play a huge role in maintaining hormonal balance. In groups of test subjects, those on a 20% fat diet had significantly lower testosterone levels than those on a 40% fat diet.

On the other hand, a high fat diet does not support muscle growth and strength (because it doesn’t leave much room for carbohydrates) and is also bad for satiety (fats are the most nutrient dense nutrient).

For this reason I recommend you set fat intake at 25-30% of total calories.

This moderate intake is enough to stimulate anabolic hormone release and also leaves plenty of room for carbs.

The rest of the calories will come from carbohydrates which will be the dominating macronutrient. This is mainly because carbohydrates support recovery and high intensity muscular work. Think of carbs as fuel for high intensity anaerobic workouts.

Carbs also support good hormonal balance. In one study that measured the effects of carbohydrate consumption on free testosterone:cortisol ratio over repeated days of training, researchers found that free testosterone decreased by 36% in the low carb group and cortisol increased by 15%.

High carbs will also promote relaxation and better quality of sleep (some people can’t sleep if they go low carb).

This calculator will set your calorie and macros for you. Just input your bodyweight in the field at the top.

Hitting those Macros = Getting Ripped

90% of getting ripped is hitting your macros. If you did that right and everything else wrong, you’d still get below 10% body fat and achieve great results.

But you’ll ask: If it’s so simple why aren’t more people ripped?

It’s because hitting your macros is a tedious job. If you have 10-15 lbs of fat to lose, you have to hit your macros for 6-12 weeks. This means that for 6-12 weeks you have to pay attention to food labels, weight food, use a calorie counting app, resist cravings, and push through hunger from time to time.

Most people have no problem sticking to an extreme plan for a few days. Feeling miserable for a week or two to get to their goal is a very attractive trade off. But 1-2 weeks is too little time. You need to cut for longer.

Working with clients has taught me this: Willpower runs out fat. The only way you can stay in a deficit enough time to get below 10% is if you make your cut enjoyable.

That is the purpose of the next points:

  1. Eat Filling and Delicious Foods

The average person only thinks about how much food they’re eating and not about the calories or macronutrients obtained from that quantity. For this reason a lot of people report not losing weight even though they’re eating very little.

The current research shows that the source of macronutrients does not influence body composition (or if it does it’s only a miniscule effect). That means as long as you hit your macros you can eat more or less whatever you want and achieve your physique goals.

However, eating only processed foods can lead to micronutrient deficiencies and health problems in the long run. In addition to that, our food choices greatly affect how filling our meals are and how sustainable our diet is. Low calorie foods such as lean meats, starchy tubers, vegetables, and fruits would allow us to eat a large quantity of food for relatively little calories. This helps stave off hunger and cravings which makes it much easier for us to remain in a caloric deficit.

When making food choices you should have in mind the following criteria:

Satiety – Satiety is triggered by two things: how much your stomach expands (the bulk of the meal you just had) and how many calories you consumed in that meal. By eating mostly whole foods you can eat a large quantity of food for a low number of calories.

Cravings – To truly enjoy your diet, you also need to address cravings. For this reason I recommend you make high calorie, dirty foods part of your daily fat loss plan. This way you no longer wait for cravings to come, you prevent them by eating tasty foods every day.

Micronutrients and Fiber – Vitamins and minerals are essential for health, hormonal balance, and sometimes play a big role in performance, well-being and energy levels. For these reasons it’s important to regularly eat fresh foods which are rich in micronutrients. You’ll see that whole foods are also the ones which contain the most micronutrients.

Eat 2-3 Big Meals per Day – As long you control the total calories and macronutrients you’re eating, food distribution is irrelevant. Research has shown that small meals do not ramp up the metabolism neither are they better for appetite control, eating in the evening doesn’t make you fat and you don’t need to eat protein every three hours to maintain your muscle mass. With that said, the way you distribute food makes a HUGE difference for satiety and adherence. What I recommend for fat loss is Intermittent Fasting. It’s a pattern of eating where you skip breakfast and have your first meal 4-6 hours after waking up.

Example:

  • Don’t eat for 4-6 hours after waking up. By skipping breakfast we take advantage of the fact that most people are not hungry in the morning and can save more calories for the second part of the day. Ironically, short-term fasting actually blunts appetite and you can easily go a few hours without food in the morning.
  • Drink a few tall glasses of water and a cup of coffee during the fast. Studies suggest that thirst is most of the time confused with hunger. Most people living in developed countries are actually chronically dehydrated but they don’t realize it. We end up consuming food when in fact we need water. By getting into the habit of drinking water as soon as you wake up, you eliminate that false sensation of hunger we have in the morning. Sparkling water works great during the fast because it fills you up a little. Whatever hunger you had will be completely eliminated. Then about 2 hours after waking up have a cup of black coffee. Coffee without sugar or milk is a powerful appetite suppressant. The combination sparkling water and black coffee makes fasting 4-6 hours completely effortless (I’d even say enjoyable!)
  • Have 2-3 meals in the second part of the day. Most people are genetically and socially inclined to eat more in the evening. You never hear of someone saying they binged like crazy in the morning or afternoon. No. Binge eating happens at night. Moreover, almost every social event we attend (weddings, parties, dinner with the family or friends, going to movies, etc) happens in the evening. That is why it makes sense to save a good portion of our calorie budget for the evening meal. I recommend using any one of the 3 templates below to get started. Personally, I use template 1 the most.

Template 1: 12-2 PM – First meal of the day (30% of daily calories)

  • 4-6 PM – Second meal (30% of calories)
  • 8-9 PM – Final meal (40% of calories)

Template 2: 12-2 PM – First meal of the day (15% of daily calories)

  • 4-6 PM – Second meal (60% of calories)
  • 8-9 PM – Final meal (25% of calories)

Template 3: 12-2 PM – First meal of the day (40% of daily calories)

  • 6-9 PM – Final meal (60% of calories)
  • Experiment and see how you like to split your macros for each meal.Enjoying your fat loss diet almost guarantees that you’ll get as lean as you want. I spent 2 years experimenting to see what meal pattern satisfies me the most in a deficit.

What I discovered I enjoy most is this…

In my first meal I have lean protein and veggies – medium protein, medium fiber, low carb, low fat

In my second meal I get high fat foods or desserts – low protein, high fat, medium carb

And in my last meal I get most of my protein and carbs – high protein, high carb, low fat, low fiber

This way every meal has something special. You can do this too, but also experiment and see what you like most.

Hight-Speed System For Getting a Six pack abs

4.Stop Doing Thousands Of Crunches

Compound, multi-joint, total body movements will promote more total fat loss and promote a much bigger muscle building response than crunches and sit-ups ever will.

Personally, I think that it is completely pointless to waste an hour of your time doing hundreds of useless crunches and sit-ups when that hour could be spent doing exercises that are more productive for fat loss.

I generally work abs for about 20 minutes two or three times per week. There is just no reason to work abs any more than this! Here is a list of great compound exercises that you should have in your workout program:

 

Conclusion On For Getting a Six-Pack

Getting to single digit body fat is a numbers game. You have to maintain a calorie deficit for as long as it takes to get the fat off.

The problem is that most guys need to cut for 2-3 months. Their motivation and willpower doesn’t last that long unless their diet is easy to follow.

By getting your macros from filling foods while also including the foods you crave you eliminate most of the stress created by dieting. In addition to that, by doing Intermittent Fasting you can significantly reduce hunger and make your meals much satisfying.

If you need more help then Sign up for my 1-on-1 coaching program where you will get to learn your situation, your lifestyle, and your experience, and then build a workout program and nutritional strategy that fits into your busy life. We get to know you better than you know yourself, and we’ve got the results to prove it! Consider checking out my coaching program if you’re looking for that next level of expert guidance and accountability.

https://www.yavarpower.com/online-coaching/

 

 

 


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