To get a six abs You will need to break the 10% body fat barrier in order to see a defined six-pack. Women need to get below around 17%.
let me quickly explain how you actually get a six-pack.
It has NOTHING to do with long cardio sessions. It also has nothing to do with doing hundreds of sit-ups or crunches.
There are basically 2 steps:
1) Get your body fat percentage under 10% (below 17% for women)
2) Build the abdominal muscles underneath
Abdominal muscle isn’t made up of some sort of weird or different muscle tissue from the rest of the body. Abs are built in the exact same way as all other muscles i.e. you need to use weighted resistance and work to a high intensity. Sit-ups and kneeling cable crunches are great exercises.
By the way, you have to get your TOTAL body fat below 10%. You can’t lose fat in just one area. So you can’t target “belly fat” as the scammers like to say (@$$holes). You have to lose fat all over your body in order to take some off your midsection, too.
Now you know what needs to be done
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Steps Required to Reveal a Six Pack
If you’re at an average body fat level, simple steps can help you reduce body fat to achieve a healthier body composition. Skipping sugary soda, limiting processed foods and becoming more physically active helps you get leaner and healthier — but won’t reveal a six-pack.
To go from a lean body fat level— say, 12 percent as a man or 21 percent as a woman — to six-pack lean, you’ll need to adopt a far more precise eating and exercise regimen. Meals will consist mostly of lean proteins and fresh produce, while refined carbohydrates, sugar, alcohol and restaurant meals must be rare indulgences.
You’ll work out almost daily, and sometimes twice daily, with cardio and strength training. Several of these cardio workouts will involve high-intensity intervals, during which you alternate short bursts of all-out effort with recovery.
Strength-training is an absolute must to reach a six-pack worthy body fat level. You’ll perform three to five strength-training workouts per week, some days concentrating on only one part of the body, such as your legs.
Core workouts should be part of your strength-training, but not the sole focus. You’ll need to train all the major muscle groups with heavy weights regularly. This promotes muscle growth, and the more muscle you have, the higher your metabolism burns — making a leaner body easier to attain and maintain.
Attention to workout rest and recovery, as well as nighttime sleep, is also critical to promote muscle growth and hormone balance. You may find much of your time is spent working out or meal prepping — your social life, hobbies and downtime will likely be compromised. Don’t forget, you must also keep up these regimens not just to achieve a six-pack — but to keep one.
Top 4 ways of Lowering your body fat level & To Get Abs
- Reduce calories
Cut about 500 calories from your daily diet if you want to lose one pound a week.
If you’re exercising, you may be able cut fewer calories. If you burn 250 calories by working out daily, you may need to only cut calories by 250.
check this article out Best diet for Muscle Building
- Increase protein intake
When you lose weight, you also lose lean muscle. To help maintain muscle mass, it’s important to consume adequate amounts of protein, the building block of muscle.
Aim for roughly 1 to 1.5 grams for every two pounds you weigh.
One analysis published in Nutrition Reviews noted that while trying to lose weight, those who ate higher-than-average amounts of protein (1.2 to 1.5 grams per 2.2 pounds of body weight) were able to preserve lean muscle mass and improve body composition compared to those who ate average amounts of protein (0.8 grams per 2.2 pounds).
That translates into more than 90 grams of protein — 30 grams per meal, per day for a 150-pound person.
Protein-rich foods include chicken, beef, turkey, legumes, nuts, and certain dairy products like Greek yogurt.
- Choose high-intensity intermittent exercise
Examples of high-intensity intermittent exercise include:
sprinting for 20 seconds followed by walking for 40, and repeat
cycling at an all-out pace for 8 seconds followed by a low-intensity pace for 12 seconds
According to research published in the Journal of Obesity, women who performed that type of cycling exercise for 20 minutes, three times a week, for 15 weeks, lost more body fat than those who performed steady aerobic exercise.
- Add resistance training
Cardio plus lifting weights seems to be the magic bullet when it comes to losing fat.
In one study looking at overweight adolescents, those who did cardio work for 30 minutes and strength training for 30 minutes, three times a week for one year, lost more body fat and whittled their waist circumference more than those who just did aerobic exercise.
check this article out High-Speed System For Getting a Six Pack abs!
Conclusion On For Getting a Six-Pack
At bottom, there are just three things you have to do to get the abs you really want:
- Lose the belly fat.
- Do a lot of heavy compound weightlifting.
- Do the right ab and core exercises.
Yup, that’s it.
No “weird tricks,” strange diets, or silly supplements.
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.