Getting a Six Pack, how to Train and Eat August 02, 2010 – 03:45 PM By mr Jason Garratt

Getting a six pack or at least stomach definition has to be the most sort after thing in health and fitness. Although many gym users strive for the perfect stomach, there are only a handful of none health professionals who know how to get definition and many who use the wrong techniques. With thousands of core developing exercises and just as many pieces of equipment claiming “fast results”, is it really that surprising that people are training wrong and never achieving their perfect stomach? This article explains the key factors in attaining a 6 pack or even 8 pack and how to achieve the muscle tone. in addition to this the myths and common mistakes are uncovered!

How do I get a six pack?

Myth #1: Crunches are the best exercise for abs. Although easy and versatile they only attack the top section of your abdominal muscles, thus not giving you a complete set of stomach muscles. use exercises that use all core muscles or a mixture. View this home core workout.

The key points to consider when trying to get any type of stomach definition:

·          Body fat percentage: the percentage of your total body weight that is fat. This needs to be below 16%. You can reduce this through diet and specific training.

·         Diet: Look at maintaining a high protein, low carbohydrate diet. Possibly the deciding factor in whether you get a good stomach or a jaw dropping set of abs! Look into what recipes you use on a daily basis.

·         Training intensity & Fitness: how hard do you train and how hard can you train? Don’t be afraid to really push yourself, you should be finishing the workout with no more to give.

·         Full week’s workout routine: What is your weekly training schedule and what techniques / exercises do you use? use your abs in every training session by using functional training!

·         Specific core exercises and techniques: Eliminating the less effective exercises and use the most effective that target your whole core trunk. an example of this would be the leg raise to reverse crunch. for best abs you aim to use low reps and high resistance. 

·         Injuries or limitations: If you have something that limits your training like an injury then there are other ways it just means a little more hard work. use your cardio interval sprints and add elements such as weights and unstable surfaces. Have a look at this great example of using a Bosu to improve your core stability.

Before going any further into learning the “secrets” behind the perfect core we need to look at our genetics. Some lucky people out there are literally born with a perfect set of abs. This is largely determined by their genetics. By studying your family tree you can see just how easy it will be for you. are you naturally lean? Do you gain weight easily? What is your body type / shape? What was your parents / grandparents physical appearance like when they were your age? This will give you an idea of what you’re up against.

Removing fat and uncovering your lost muscle

Myth #2: The more reps of an abdominal exercise the better. You should treat your abdominal muscles like any other muscle group. make them stand out by increasing the resistance and reducing the reps. Achieve this by simply adding weight or performing each rep very slowly.

 the most obvious thing that people seem to overlook is that if there is excess fat hiding the stomach muscles, you won’t see any definition. It’s truly amazing how some people assume doing 100 – 1000 crunches everyday will miraculously uncover lost muscle buried deep beneath the fat. your weekly routine must contain exercises that will remove the fat and build core strength at the same time. This doesn’t include your core specific exercises, these are exercises like squats, lunges and interval sprints to further develop your strength and definition by removing fat and instigating your muscle growth. Check out the article on how to effectively train for weight loss.

Eat your way to defined abs

Reduce your fat to reveal muscle, so take a look at our simple steps to losing weight. in addition to this we need to adapt the diet to help muscle growth and tone. to do this you need to increase your intake of quality protein like fish, meat and dairy. Just make sure the protein you eat is lean and low in fat. Supplements can also be a great way of adding protein to your diet. try using a protein shake or Herbalife protein powder which can be added to anything to boost the protein content.

Use your core in every workout

Myth #3:  Train your abs every day. As stated in the information below you use your core (abs and lower back) everyday when training other body parts, so there is no need to work them any more than twice a week. furthermore your muscles need time to grow and develop, so you need to give your abs at least 48 hours rest between each core specific workout.

To ensure you get a defined stomach fast you should use your core muscles in every workout. This doesn’t mean you need to do specific core training every day, instead you should choose functional exercises like Kettlebells, Burpees, Squats & Press, with barbell, Squat and pull. Functional training comprises of mainly compound exercises (movement performed over multiple joints and muscles) that imitate your body’s natural movement. furthermore when performing any weighted exercises initiate your core by tensing it (try push your belly button into your back).

 You can also adapt your cardio to help train your core muscles by using the following techniques.

·         Interval sprints: Use the treadmill, stepper or cross trainer to perform periods of slow exercise, followed by a sprint period. the Cross / Elliptical trainer is a great piece of equipment to start on. Set it on a high level and ensure you use your arms with your legs! This will make your abs have to hold strong.

·         Running / walking with weights: Simply hold a couple of dumbbells in each hand when walking or running. This will throw your body from left to right, forcing your core muscles to hold you tall.

·         Cross Training: use weights like cardio by performing a high repetitions one exercise after the other. Check out these examples: Swing to press up and tri-set Burpee with bar TO Alternate Swing TO Press up. This will work your core and present your with a functional set of tight abs.

Best core exercises: abdominals and lower back

I have selected a few exercises that I personally think are the most effective for core training. This includes core specific exercises and compound exercises. none of these exercises are extremely hard, it’s just about practice.

·         Sprinting

·         Cross training: Example Or Example 2

·         Squat

·         Lunge

·         Squat and press

·         Dead lift

·         Squat and single arm row

·         Burpee selection

·         Kettle bell exercises

·         Dynamic dumbbell exercises

·         Pull ups

·         Renegade rows

·         Plank variations

·         Alternate leg extensions (pelvic floor)

·         Leg extension, reverse crunch

·         Leg extension, reverse crunch and twist

·         Cable exercises: great for constant tension

To conclude all we have covered you have to start with a strong persistent desire, to get anywhere in training. Don’t go half hearted into it. Set out a plan containing a targeted nutritional plan, specific training to your needs and desired goal (if you struggle with this ask one of our Online Personal Trainers for advice or contact us). Supplements can enhance your training and results so don’t be afraid to use them and ask the Fit2Talk Team if you’re not sure which ones to take, or if you need more info.

Always stay positive and give it your all and you will achieve!