How To Sculpt Six Pack Abs Fast

The market abounds in secrets on getting 6 pack abs. While many do work as they claim, a few are out there only to rob you of your hard-earned money. But in the desperateness to tone a flabby stomach, you are willing to try everything. The methods we are about to discuss will give you six pack abs fast and the good news is that you won't have to spend a single penny.

1. Eat good carbs only:

Carbs are always looked at as the abs destroyer. Yes, carbs are unhealthy and fattening, but only the white or refined carbs. You can always eat good carbs such as brown rice, whole wheat and oats without bothering much. They are rich in fiber and take a long time to digest.

2. Pack on a good amount of protein:

Proteins are the building blocks of the body and hence must be eaten in judicious quantities if you want to lose weight and build a set of rippling abs. Protein builds muscle tissue and also controls appetite. People who ate protein cereals for breakfast were found to be less hungry throughout the day. You can eat Greek yoghurt, egg whites, lean meat and low-fat dairy products.

3. Cut back on processed goods:

Processed and fast foods offer fast and convenient meals, but they are not the healthiest option because they only supply empty calories to the body. They add fat pockets without adding any nutrients. And, in order to get six pack abs fast you need to get rid of the fat sitting on top of the abdominal muscles.

4. Go slow on the sugary foods:

Sugary foods like candies, cookies and cakes are a real treat to a sweet tooth. However, with them the six pack always remains elusive. Another reason you shouldn't eat too sugary foods in excess is because they contain artificial sweeteners and high fructose corn syrup which are more fattening than natural sugars.

5. Eat six-pack superfoods:

If you cut back on fats, sugars and sodium, what should your diet comprise? The answer is six pack superfoods. Superfoods are low-calorie, nutrient-dense foods. The list includes colored fruits and vegetables, whole grains, low-fat dairy products and lean meats.

6. Drink loads of water:

If you want to burn fat to sculpt washboard abs, you should drink loads of water. It is best to drink water cold as your body uses up energy to warm it before breaking it down. Another trick is to drink water before a meal. It will make sure you do not overeat when you sit down to eat.

7. Eat healthy fats:

It might sound absurd that we are advising you to eat fats. You need to cut back on the amount of fats you eat, but do not cut it out completely as the body needs some amount of fat to sustain its activities. A better option is to consume healthy dietary fats such as olive oils, fish oil and nuts.

Besides this, eat often and do not skip meals.

8. Exercise the abdominal muscles:

The best six pack workout engages the full body but puts greater emphasis on the core muscles. The plank, the reverse crunch and the bicycle are some of the exercises you can do to tone the abdominal muscles.

9. Weight train:

Weight training helps build muscles as well as body resistance. They train the shoulders, the back and the pecs. The wood chop, the trunk rotations and the dumbbell fly are just a few recommendations when it comes to weight training.

10. Cardio to burn fat:

Cardio exercises will do what weight training will not do for the body. Cardio exercises such as walking, cycling, jogging, swimming and boxing bust fat and make your abs more visible.

Above all, keep your workouts wide and varied; Go for interval training instead of only high or low intensity training.


A strong core is about more than just looking good. It corrects posture and enables you to lead a more confident and quality life. For more information on how to get abs fast, get your copy of the Truth About Six Packs Abs right here [http://gettruthaboutabs.com/].

Article Source: http://EzineArticles.com/expert/Frank_Addai/89142

Discover The Secret to Get 6 Pack Abs And Lose Belly Fat Fast

Different people have different fitness goals. However, getting 6 pack abs and losing belly fat fast is a common goal across all ages and genders. Everyone knows that the key to get six pack abs is to burn fat and build muscle. However, despite this, people fail to achieve the sexy, washboard look.

When I ask what the possible reasons are for it, many tell me that they are either eating the wrong foods or doing the wrong ab workouts. While the diet and workout is to be blamed, the main reason people fail to get the perfect six pack is because they don't in the first place understand what needs to be done.

What is a six pack and how do you achieve it?

We harp about creating a six pack. The truth is that those chiclet-styled muscles, also called the rectus abdominis muscle, are already present in the abdominal region along the front of your tummy. When it is invisible, it is overshadowed by the layer of fat sitting above it. Thus, what you're actually doing when you say you are trying to get a six pack is that you are only uncovering and toning it. Therefore, achieving a six pack involves lowering your body fat percentage by losing weight.

And, how can you reduce body fat percentage?

It is simple provided you follow each step diligently.

1. Create a calorie deficit:

The body has a certain calorie requirement in order to go about its daily activities and to maintain healthy weight. The caloric requirement is influenced by various factors such as your age, your height, your weight and the amount of activity you undertake. This is the amount of calories your body burns daily. If you consume more calories that your body burns, the excess amount is stored in the form of fat to provide energy when food is not available.

A calorie deficit is when you eat less than the amount your body burns. In such an event, the body tries to get its energy from the existing fatty deposits and burns them in the bargain. This automatically trims the body fat percentage.

2. Spot reduction won't help:

The first question many will ask is what spot reduction is. It is the practice of doing a particular exercise to target a particular muscle group. Thus, if you are looking at an ab workout, it involves doing endless reps of crunches. The reason spot reduction does not work is because it only trains the muscles in the targeted area, but does help much when it comes to burning the fat sitting there.

We do not deny the effectiveness of crunches, squats, planks and dumbbell fly. Ab workouts make your abs stronger, bigger and well-developed. However, the ab workout must also be supplemented with cardio and weight training exercises. Cardio helps burn fat by elevating the heart rate and boosting metabolism. Weight training on the other hand, works towards building muscles. Also, the ab workout exercises should train the upper and lower abs and the obliques.

This is how you should work to lose weight and build your six pack ab. Follow these tips and achieving the 6 pack will be a breeze.


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Article Source: http://EzineArticles.com/expert/Frank_Addai/89142

5 Six Pack Abs Tips to Build Stomach Muscles Quickly!

When it comes to building abs. It is something that many of us want to do and can accomplish soon! We just have to take the correct steps in order to succeed in this department! It's not only a matter of hard work but also working efficiently, doing the correct things & taking the correct advice in order to succeed.

Tip #5 - Losing the weight first is important when it comes to trying to get those 6 pack abs of your dreams. If you have fat that is over your abs, then how is anybody going to admire it, most importantly yourself? You want to start doing cardio, hydrating muscles and getting down to business. Losing weight first is critical when you are trying to establish a great deal of weight loss.

Tip #4 - Steamed chicken is probably one of the greatest foods for any muscle builder, and remember your stomach/ six pack is a muscle - it's something that you're going to want to put in your body which is something that's extremely essential when building your muscles.

Tip #3 - If you are doing a workout, a full blown workout, you want to make sure that the muscle building part is towards the end of the workout. Why? It's quite simple actually, you do not want to work on your core, because your core is vital to every single other workout!

Tip #2 - Pilates training is something that targets the core as a whole. This makes it one of the best things to do if you are trying to develop a stable and toned core. Your muscles will appear tight together, making this the polish to your weight lifting!

Tip #1 - Incorporating weights into your ab workouts is absolutely critical when it comes to trying to build muscle. It is highly important to remember that your abdominal muscles are truly muscle, and you can make them separate and stand out by lifting some ab weights!


Gain 10 lbs, 20lbs, 30 lbs, or even 50 lbs of lean muscle weight in less than 6 months while reducing body fat! This can be done without the use of any type of anabolic steroid, expensive (and even dangerous) supplements, and no long hours at the gym. Results like this was seen using Vince del Monte's fitness program

For more information visit: http://elitemusclepro.blogspot.com

Article Source: http://EzineArticles.com/expert/Gordon_Knight/283227

Six Pack Abs Muscle - Build Abs and Burn Belly Fat Fast!

Building six pack abs muscle is not about doing a bunch of regular crunches a day as this is the least effective way to get abs. In this article you will learn the correct ways to burn belly fat and reveal your six pack abs.

Change up your eating habits. First of all to burn fat and build muscle you need to have the right diet. No I am not talking about cutting up since you are trying to build muscle. You can lose belly fat and build six pack abs at the same time.

It is not so much about how much you eat as it is what you eat. Eat healthy foods in their most natural state. Foods like...

natural peanut butter

almonds

eggs

milk

spinach

bacon

bananas

apples

chicken

These are all part of a nutritious diet. Just make sure you cut out foods like sweets, white carbs, and fatty foods for most of the time. These will have your body gain back more belly fat in an instant.

You do not have to be perfect. You can have about 3 cheat meals a week guilt free as long as your diet is mainly made up of foods like lean meats, fruits, veggies, and nuts.

Try to eat 5-6 small meals a day. These should be balanced meals that contain a source of protein, healthy fats, and carbs. For protein have eggs, milk, chicken, lean beef, turkey, cottage cheese, or even a protein shake.

Some rich sources of healthy fats include olive oil, peanut butter, almonds, eggs, fish, and avocados. As for carbs you should eat a serving of fruits or veggies with each meal since they are loaded with carbs with not a lot of calories.

Starchy carbs like bread and pasta should be limited. The best time to eat carbs like oatmeal is for breakfast and after a workout since these are the times your body needs energy the most. This way you can be sure that they are used for energy and are not turned into fat.

Perform effective ab exercises like reverse crunches, hanging knee raises, and crunches on an exercise ball. These are way more effective than doing regular crunches on the floor since all they do is strain your back and neck.

Compound exercises really hep burn belly fat as well. Some of the best are squats, deadlifts, chest presses, and rows. They may not target your abs directly but they do add muscle and burn fat all over.


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Article Source: http://EzineArticles.com/expert/Peter_Jayson/253099

The Best Workouts For Your Upper Abs

The midsection is an area that causes many people to worry since it can largely determine how attractive they look with or without clothes. Men will long for the colloquial six pack while women will yearn for flat tummies so they can look good in their outfits and feel equally attractive and appealing. Healthy eating is of course amongst the best remedies for getting the perfect upper abs. However, the right exercises play a very important role too, and will fetch you the desired results within a short period of time. Here are some of the best workouts for your upper abs.

1. Wide Leg Cross Sit-ups

Lying flat on the ground, spread your legs wide and contract the core as powerfully as possible. Raise the torso and touch the left foot with the right hand. Go back down and extend the arms over the head stretching the core. Then, crunch up and allow the feet to touch the ground. Repeat this motion exchanging hand touches from one foot to the other. You can add a medicine ball or dumbbell to make the workout a little challenging.

2. Cable crunches

Let a rope handle attachment hang on a cable pulley station. Grab it with your hands lowering the body to a kneeling position. Stick the butt out leaning your hips back to form a 45° angle with the torso. With the hips stable, tighten the abs and puff the chest out slowly crunching the abs towards the floor. When the chest is parallel to the floor, squeeze the abs for a few seconds and extend the back. Stretch the spine and abs to return to starting position. You can increase the weights as you get stronger with this workout.

3. Sprinters

Lying flat let your arms stay at the side and then contract the core as powerfully as possible. Raise the torso explosively together with the left leg and right arm. Ensure that the knee and elbow is of the same height when doing this so they are directly across each other. Go back to start position and repeat with the opposite leg and arm. To make the workout a bit challenging, you can hold light dumbbells.

4. Swiss ball weighted crunches

Lower the lower middle back onto a Swiss ball firmly and hold the hands behind the head before slowly extending backwards more than 180°. Crunch upwards powerfully and squeeze the abs holding the contraction for a second. It is important to make the movement slow with the back remaining on the ball all through. Extend the abs and then lower the torso down over the ball top. You can repeat this several times and hold the dumbbell behind the head as you get stronger.

5. Bicycle crunches

Take a flat position on the floor and raise your legs resting them on the tabletop. With the hands behind the head, extend the right leg out as far as possible and simultaneously crunch the right elbow to the left knee and squeeze the abs for a second. Kick the left leg outwards and let the right knee rest onto the tabletop before then crunching the left elbow across the right knee and squeezing for a second.


There are numerous upper ab workouts that can fetch you amazing results. The secret is to ensure you get them right and remain consistent in working out for the best results.

Article Source: http://EzineArticles.com/expert/Shalini_Mittal/1225843

The Ultimate Abs Routine Exercise Workout

If you want to 'Chisel Out' your abs and have a 'Six Pack', that an 'Underwear Model' would be jealous of. YOU NEED THIS Abs routine. It will not work on its own but, added to a good diet plan and an existing exercise routine will blow everybody elses advice out of the water.

First you have to realise that your body fat has to be at least 10% and would be better if it were 5% to 7%. No lower than 5%, otherwise you might end up needing medical treatment! If your body fat is at a higher percentage, your abs will never show through. So you need to concentrate on your dietary intake. You want your diet to be nutritious and contain around 1,700 calories per day, no less. This will allow you to easily burn those calories off and more. Any exercise will ensure that you cut into your stored body fat and you will lose weight.

Make sure that you have a good exercise plan worked out as you want to lose stored fat and not lean muscle.

I have seen too many people doing sit-ups and crunches all day long and getting nowhere.
Don't follow them. These exercises will not carve out your abs! They will only help to rip your spine out and you will most likely find that you end up with back pain!

The Abs routine below is to be added into an exercise routine. A routine that should include both weights and cardio exercises. You will also need to be following a good diet. The exercises below will enhance your existing diet and exercises. On their own the exercises will help but are not enough to make an underwear model jealous.

You should include an abdominal circuit into your exercise routine every Monday, Wednesday, and Friday

Your abdominal routine consists of:

· Hanging leg raises (3 sets of 12 reps)

· V-Sits (3 sets of 20 reps)

· Flutter Kicks (3 sets of 1-min kicks)

· Planks (3 sets of 1-min planks)

· Side planks (4 sets of 30-second side planks on each side)

Do all sets for each one of these exercises in order. This isn't a "circuit"; it's meant to be done one exercise at a time (for all the sets and reps indicated).

Do the hanging leg raises first. You get on the pull up bar, arms hanging straight down, and then bring your knees up to your chest, side by side, so that you focus on your oblique's mainly. You should aim at 3 sets of 12 for this.

Then go straight to the V Sits for 3 sets of 20. By now you should be feeling pretty good in the midsection region.

Go straight to the ground with 3 sets of 1 minute flutter kicks. After those, end the workout with 3 sets of 1 minute planks and 4 sets for 30 seconds of side planks (2 on each side).

This is a great, all round abs workout which you need to do 3 days a week (Monday, Wednesday, and Friday).


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Article Source: http://EzineArticles.com/expert/Suzie_Bang/2182660