Essentials of Lean & Shredded Abs
You’ve probably seen the online ads claiming you’ll be showing off your 6-pack in 30 days, some of them even claim you don’t need to exercise! Regardless of the headlines, there are no shortcuts to 6-pack abs.
The fastest way to a 6-pack includes hard work, regular exercise and full body training and proper diet and nutrition. Yes, the 6-pack is achievable through a healthy diet and intense calorie (and fat) burning exercise, not magic ab machines or those ab specific exercises. Here are 5 tips to help you achieve that 6-pack:
1. Sit Up Myth
Crunches and sit-ups will not produce a six-pack. You need a series of core exercises in addition to your abdominal training to develop your abs. These ab exercises will help develop your core muscles, including those abdominals, but they won’t be seen until you eliminate the natural layer of abdominal fat that covers them. To help reduce this fat layer, perform your core training in combination with, or after you complete your…
2. HIIT TRAINING
Fat-burning HIIT training. High intensity interval training or HIIT, combines a series of short intense exercises alternating with even shorter “active” rest periods. This brief but intense weight training combined with short bursts of cardio will increase your metabolism and your body will even continue to burn calories after your workout. HIIT training promotes a process known as excess post-exercise oxygen consumption, or EPOC, which results in an elevated metabolism that continues to burn calories for up to six hours after your workout.
3. Nutrition
Good nutrition is the foundation of a 6-pack. Your 6-pack starts in the kitchen, if you want abs like an athlete, bodybuilder or boxer, you need to follow a very similar diet. Replace the pizzas, burgers and fries with healthier choices including lean proteins, slowly digested carbs like vegetables and a few healthy fats like olive oil and avocados. Avoid processed and pre-packaged foods. Then eliminate all of the sugars in your sodas, frappuccinos and bottled juices, which are all loaded with syrups and calories. You will be sporting that 6-pack sooner if you replace these liquid sugars with water.
4. Small Meals
More frequent smaller and healthy meals will stabilize your blood sugar and hormone levels. Also, when you skip meals your body begins to store fat for survival as it mistakenly believes that you are literally starving. Avoid this, and the sugar and insulin spikes by eating a small meal or healthy snack every 3-4 hours.
5. Determination
Don’t give up. If you stick with the intense exercise and proper diet, you WILL develop great abs and that 6-pack. Stay motivated, as your body fat levels decrease and the faint outline of those abs begins to show, you will work even harder to reach your 6-pack goal!
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