Most people want to get a six pack because of the popular belief that it makes you look better, fitter and healthier. What more would you want if on the beach or at a pool party, your six pack helping you to become the center of attraction.
There are different ways to get a six pack but some ways can help you to get a six pack faster than others. There are many programs and plans that claim to offer you the fastest way to get a six pack but many of them actually don’t work. It is very important for you to choose the most effective way. Before you accept any plan or program that claims to have the answer to get that six pack, you should check it out and make sure it is scientifically sound.
The following ways can help you to get a six pack faster:
1. Shed body fat
If you really want to get a six pack, you will have to shed your body fat. A six pack is possible only when you get rid of the excess fat on your body. Many people have hard, well-sculpted abs but if the abs is covered by a layer of fat, then nobody will be able to see them.
Reducing the body fat percentage overall will help you to shed the abdominal fat. Carrying excess abdominal fat can cause can cause long term health issues so, it is very important to get rid of it immediately.
As a Man you should reduce your body fat level to 6-8% if you actually want to get a six pack. For women, to get a six pack, they will have to get their body fat level to approximately 12-14%.
For shedding body fat, you should eat a very ‘clean’ diet. Along with that you will need strength training at least 3 times per week. Also perform some cardio exercises 2-5 times a week. All of them will help you to reduce your body fat level at a faster pace.
A clean diet includes lean proteins, vegetables, whole grains, fruits, legumes, healthy fats and most importantly water. When you drink more water, you can lose abdominal fat quicker and therefor get a six pack quickly. Proteins and other foods will help with muscle building, repair and defining your muscles.
It is very essential to avoid sugar, fried things and high calorie drinks.
In exercises to get a six pack, you should focus on weight training. Follow a proper plan and include weight training workouts in an intense and short regime. Compound movements are better than isolation exercises. Squats, bench presses, deadlifts, pull ups, barbell rows, barbell curls, dips some of the most beneficial exercises, when you want to get a six pack.
2. Build strong abs
If you are already exercising with the weights, you probably already have a strong abs. Doing full body free weight exercises (squats, deadlifts, pull-ups, powercleans, etc.) help in building a strong abs that in turn help you to get a six pack. Your abs work as the ‘stabilizer’ muscles, while performing free body weight exercises.
The following three exercises can help you to build a stronger abs that can help you to get a six pack. You should try the following 3 movements to work your entire abs region:
- The Bicycle Maneuver
- Hanging Leg Raises
- Forearm Plank
3. Bring out the detail
When you reduce your body fat to the desired level and then strengthen your abs, next is the time to bring out the details of your abs. You should work towards making your abs more visible so as to get a six pack definition. Even after having a six pack and lower body fat levels, many people cannot get stereotype six pack because they don’t have the typical ‘washboard’ stomach. If you have very light-skin or have lots of body hair, the details of your six pack will not be visible. However, by tanning and body hair removal this problem can be solved.
Exercising and focusing on your abdominal muscles will help to bring out the details of your six pack abs. It is important to use already proven exercises for six pack abs, specific abs defining exercises.