Want Abs? Get Abs With These Tips!

I’m sure that at least once in your life you have said to yourself “I want a sick pack”. It’s common, but obtaining them is not. Abs can be achieved as long as you follow the process! However it’s just motivation and dedication that are people’s downfall.

Firstly it is very important to recognize that abs can only be achieved through incorporating exercise and healthy eating into your lifestyle. We actually all have abs but they are just under a layer of body fat. So you need to tone them with exercises and then reduce body fat for them to show. We are going to uncover some secretes on how to get ripped abs!

Stay Motivated

• Set daily and weekly goals. Choose goals that are very achievable and write them down in a diary. It could be something simple like stick to your nutrition plan or it could be do an extra set on all my exercises today or even go for a 30min walk.
•  Read positive quotes that make you feel inspired and motivated. “Never give up on a dream just because of the time it will take to accomplish it. The time will pass anyway.” – Earl Nightingal
• Put a photo on your phone’s background that reminds you of your goals.
• Once a week take progress photos or your measurements so that at the end of each week you can see with your own eyes the progress you have made.

 

 

 

Diet

Nutrition is a very important ingredient in achieving a six pack, as the body requires a healthy proportionate diet to shred fat and gain muscle. Each meal should include protein, healthy carbohydrates, healthy fats and greens. Supplements are also just as important in the process to establish the right vitamins and minerals in the body. Lastly, but most importantly you must drink 2-3L of water a day.

 

The Six Pack Diet:

Breakfast – 3 eggs (2 egg whites + 1 whole egg) and 40g oats cooked in water with cinnamon.

Morning Tea – 170g Chobani Greek Yoghurt (or other high protein yoghurt) and a handful of almonds

Lunch – 100g sweet potato or brown rice with 100g chicken breast and 100g broccoli.

Afternoon Tea – Veggie sticks with 50g hummus or cottage cheese and half avocado.

Dinner – 150g lean meat like chicken, turkey or fish with 100g sweet potato or brown rice and green salad.

 

 

 

 

Six Pack Supplements

Low carb protein powder – choose a whey protein powder that has more than 25g of protein per scoop and less than 5g of carbs per scoop. For the best results, one scoop of protein powder should be taken within 45 minutes of your workout and mixed with water.

 

Natural Thermogenic – A natural thermogenic will give your metabolism a boost. Green tea extract or Guarana are good thermogenics but there are many others. Best taken in the morning on an empty stomach.

 

Multivitamin – These contain a variety of essential vitamins that we don’t generally get enough of through our diets. Take one in the morning with breakfast.

 

Magnesium/calcium complex – Magnesium and calcium are two of the most important minerals for the body especially for those who don’t eat much dairy products. The benefits include bone strength and density, muscle recovery, relief of aches, pain and cramps and improving joint mobility. Take recommended dose before bed.

 

Exercise

Exercise your abs at least 4 times a week for 15 minutes or post workout for at least 10 minutes. Also include exercises to reduce your body fat so that the abs can show through like sprints, weighted twists, deadlifts etc. Throughout the week make sure you are exercising all muscles not just your abs to create a well-rounded body.

 

• Exercise your abs as much as you can throughout the week.

 

• Don’t count reps, exercise until it burns and you can do no more reps.

 

• Exercise both your obliques and abdominals.

 

• Do not only train ab specific exercise but perform core exercises as well.

 

Here is an example ab workout

• 3sets/till it burns – small crunches (do not let your lower back lift off the ground)
• 3sets/till it burns – oblique crunches
• 3sets/till it burns – Crunches with a weight on chest
• 3sets/till it burns – Side bends

 

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