The Secret to 6-Pack Abs

You want a six-pack, don’t you? Oh, if I had a dollar for every time someone asked, “How do I get six-pack abs?” I’d be writing this from a beach in Bora Bora. Alas, I’m in my office nearly10,000 kilometers away. Boo! Rock hard abs are considered the epitome of fitness. There is an entire segment of the infomercial industry devoted to devices designed to help you achieve chiseled abs in just minutes a day. Whatever! The short answer to six-pack abs? Eat clean, lift heavy and CrossFit or run hard intervals. Now let me explain in a little more detail.

Eat Clean. This is the number one rule of the six-pack abs. There is a saying in fitness that abs are made in the kitchen and it’s true. You cannot shed body fat eating 100 calorie cookies and fat-free yogurt. Ideally you are eating about one gram of protein per lean pound of body weight. You also need to keep your carbs to less than 200 grams per day. Finally you need to eat fat. Low fat diets make you fat. Healthy fats from coconut, avocado, nuts and grass fed meats are essential for energy, satiety and vitamin absorption.

Go Off Plan Occasionally. You need to eat clean 90% of the time. You will not shed body fat by eating clean for five days and then going on a two-day binge. These off-plan meals can be dinner out with friends, a special occasion or one meal each week that you don’t have to prepare. The key to going off-plan is to get back on track as soon as possible.

Lift Heavy. Here is the one thing that all those Pinterest workout routines forget to tell you. All the crunches and side bends in the world are a waste of time. You need to lift heavy! Compound movements that work a lot of muscle are best. Deadlifts, squats and cleans are excellent exercises for building strength and defined muscles. Five sets of five repetitions and seven sets of three repetitions are great set/rep schemes. Get a coach who can help you determine some starting loads and correct your technique.

Add Intervals or CrossFit. Interval training is an easy way to incorporate high intensity exercise into your program. All you need is a pair of shoes and you are good to go. CrossFit will definitely get you on the road to a rocking six pack. This constantly varied, high intensity program will not only make you strong, it will make you more flexible and lean. Find a good affiliate and book an introductory session.

Ditch The Cardio. Yes I said ditch the cardio. Stop your marathon sessions on the elliptical and dump your weekly mileage. All that cardio is making you fat. Your body will consume your muscle to sustain the energy demands of all that cardio. Combine chronic cardio with a low fat, high carb diet and a six pack is never going to happen. Opt for intervals instead.

There is one unifying factor here – hard work! You cannot outperform a crappy diet and you cannot get ripped abs if your idea of a great workout hours of the latest aerobics dance craze. Now go lift something!

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