People keep asking me what do I do for my abs and how to get a SiX PACK.
There is only 1 isolation exercise that I do for my abs – sit ups(crunches). You can do them on the floor, you can do them on a bench - it doesn’t really matter. Besides that, I do complex exercises like deadlifts and squats. These exercises build your mid-section like crazy. DON’T KEEP THEM OUT OF YOUR PROGRAM – THEY ARE THE BEST!!!
So many of you are concerned about losing weight and burning fat. There are so many products and programs that ensure and guarantee a SiX PACK, but they will probably fail like all the others. There is no magical secret in getting a SiX PACK. It‘s a two step process that you’ll have to understand: it’s about nutrition and training. You need to control both of these aspects in order to get a ripped pack of abs. If you are training hard in the gym but not paying enough attention to your nutrition, then you’ll fail, and vice versa.
In fact, nutrition is the more important aspect when it comes down to losing fat and getting a SiX PACK. High intensity training with proper nutrition is the key to success. You a can use a fat burner for example like "Nutrex Lipo 6", to maximize the results and make the process faster; read more about it here.
Cardiovascular exercises are good although you can lose weight without them.
I don’t do too
much cardio because I’m a hard gainer and losing weight is not a
problem for me at all. If your
metabolism isn’t high and you’re having problems
with losing weight and burning fat then
doing cardio, right after
your weight training workout for about 40 minutes 2-3 times a week.
Weight lifting burns off calories and helps us to burn fat as well but more importantly it is helping us to increase the metabolic rate, and by that, your body burns off more calories during the day. Muscle needs to be supplied with energy and the more muscular you become the easier it is to stay ripped. So remember - losing fat is important but building muscle is important as well.
Gaining muscle and burning fat at the same time is a hard thing to do and probably won’t work for most eople. In some situations it is possible to simultaneously gain muscle and lose fat. For example, if you are a beginner or intermediate bodybuilder then you might gain muscle fast and could stay very lean or even get leaner. That is what happened to me in my first 3 years. You can also archive that by taking anabolic steroids, but I’m not a friend of steroids and will not write about them, so figure it out by yourself if you like.
For now what you need to know as a natural bodybuilder is that you probably can’t lose fat and build muscle at the same time, so focus on losing weight – you need to lose weight in order to see your SiX PACK. Do it with a good diet and training program. A diet that results in calorie deficit will gurantee that you will lose weight aka burn fat, if the diet has enough protein and is calculated right you will lose more fat than muscle. If you want to find out more about what to eat and how much, check my nutrition section.
Basically some raw guidelines but this is gonna change according to what diet you are on:
- Veggies (fresh or steamed).
- Good fats like flax, avocados, olives, and nuts.
- Small portions of fruit like.
- A lot of water
Again calorie deficit is key, you can eat icecream all day and lose weight and get a six pack , so don't listen to all the false information out there about meal frequency and eating more smaller meals throughout the day.
If you don't eat a lot of veggies and fruits, you can but don't need to take a multivitamin. Universal Animal Pak is a great multi vitamin, for a good price. Click here to find out more about multivitamins.
From all the fat sources that I mentioned above, I also use omega3 fatty acids, which are great, and every person should consume them as it is very recommended to do so for general health. You can read more about it in the Article that I wrote in the supplements section. For my protein shake I use Optimum Nutrition, read more about it here.
If you work hard enough, and have good genetics, you can see magnificent results! Smart diet is key!
I Hope this helps, and if you need more information about supplements visit my supplements page.
So if you see ads like: learn how to get a six pack in a week - Don't believe it! It's all about hard work and dedication, no shortcuts here.
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