Want 6 Pack Abs or A Flat Stomach…? The 3 Things You Must Consistently Do To Get Them

Ditch all the informercial products, they’re worthless.

• The Bender Ball
• Ab Circle Pro
• The Belly Burner
• Ab Scissors
• Ab Zone
• Abdoer Twist
• Contour Core
• Ab Rocket
• Ab Flyer
• Slendertone
• Ab Chair Elite

None of these products will EVER get you a 6 pack!

What you need to do if you want 6 packs abs is to focus on only 3 main things.

1. What and When You Eat & Drink
2. How and When You Workout
3. Core and Ab Exercises
4. Supplements (not really needed)

Notice that core and ab exercises are last on the list.

Getting a six pack is all about burning fat. The only reason you can’t see your abs is because of the layer of fat on your stomach. So, to see your abs you need to burn fat. Hoping and praying the lastest ab contraption or the latest ab exercises are going to work is beyond stupid.

Why is this…

You don’t burn much fat when your doing ab exercises while lieing on the floor. How much intensity does it take to do a crunch… or working out on an ab contraption.

Slow and steady boring cardio or aerobic activity is NOT the way to go either.

Heres How You Get Brilliantly Sculpted Abs like a Greek God or Goddess.

What and When You Eat & Drink

1. Eat 4-6 meals a day every 3 hours – This is the opposite of what people usually do when their trying to lose weight. Usually people who try to lose weight think eating less will help them. It does the exact opposite. Your body goes into starvation mode and will conserve your fat for energy.

When you eat every three hours it actually raises your metabolism which burns more fat. Since your eating regularly you brain says, oh we get more food coming in constantly so we don’t need to hold onto this fat.

2. Eat whole food carbs that are primarily low glycemic – The only time high glycemic is ok is after a workout. Its ok to eat healthy fats and proteins. Eat proteins and fats with your carbs, it slows down digestion, and lowers and steadies your blood sugar.

Good low glycemic whole foods are any fruit or vegetables, beans, whole unrefined sprouted grains, sweet potatoes, grass fed beef, turkey, eggs, 1% cottage cheese, whole raw milk (hard to find real milk). This isn’t a whole list but gives you some examples. You only want to eat rice after a workout, otherwise stay away from it if you want 6 pack abs.

3. Bring your daily caloric intake below your maintenance level for a period of time - Your caloric maintenance level is the amount of calories needed to stay at your current weight. The weight you want to be at with ripped abs is how you determine this. Do you need to lose 20 lbs. first…?

Lets say your  6′ at 210 lbs. and consuming 3,100 calories a day but want to be 190 lbs. with abs. Search for “metabolic rate calculator” to determine calories needed to eat for 190 lbs. Your caloric maintenance level, is around 2,800 at 190 lbs.

So, you would start eating 2,600 calories (3,100 – 500) until you lost around 10 lbs. and then adjust your calories to get abs at 190 lbs. which is 2,300 (2,800 – 500). You don’t start skipping 1,000 calories a day right away because you would be dieting excessively then and start losing lean muscle mass. We don’t want that!

The more muscle mass you lose through excessive dieting, the lower your RMR ( Resting Metabolic Rate) will go, which we don’t want. You basically need to create a 3,500 a week calorie deficit to lose 1 pound.

So if you drop 500 calories from your maintenance level ( what your eating now) this will do it. The real key is that your not really dieting. Your eating whole foods in every food group. Your only restrictions are calorie amount, and high glycemic carbs.

4. Have a cheat day – By eating less calories, you body starts to think your starving and reacts by lowering your metabolic rate and increasing your appetite caused by the hormone leptin. To keep your leptin levels at normal its beneficial to have a cheat day where you can eat almost anything you want on that day.

Still avoid sodas, fast food, high fructose corn syrup, hydrogenated oils, etc.. Believe it or not, having this one cheat day a week speeds up your RMR, helping with fat loss by eating almost anything, and also helps with the leptin appetite problem of ALWAYS wanting to eat.

5. Drink Specific Teas – Drink oolong, green, and white teas with cayenne pepper and a little lemon.

6. Avoid Soy Products – They have an estrogenic effect on your body.

7. What’s your blood type – My blood type is B+. Depending on your blood type, eating certain things can hamper your metabolic rate and efficiency, or slow the metabolic process, causing food to be stored as fat and not burned as energy.

Foods that cause this for me are: Corn, Lentils, Peanuts, Sesame Seeds, Buckwheat, and Wheat. So guess what, if I ate those foods it would be harder for me to burn fat. Get a copy of Eat Right for Your Blood Type and see which foods may be slowing down your metabolic rate.

Foods that encourage weight loss for me are: Green Vegetables, Meat, Liver, and Eggs/Dairy Products.

8. Drink a green drink or have greens with every meal you eat - This puts your body in more of an Akaline state. Your body gets in an acid state from eating too many carbs, eating sugary foods, drinking sugary foods, and eating more meat.

You see, most people can’t lose weight because their bodies are Acid based. The body retains fluids and holds enough fat to protect yourself from acid in the body.

You can get some brocolli, celery, spinach, red chard, bok choi, cucumber, collard greens ( don’t need all these greens), apple, lemon and cup of water. You don’t need a juicer. Put it all in a blender for good 2 minutes. If its too thick add more water and blend again.

Try to have a shake like this as much as you can, preferably once a day. You can also add some protein mix, and a few more things to make it a full meal.

The Super Breakfast Shake – 1 oz square of dark chocolate or raw honey, 1 egg, 1 cup of blueberries or any berry, apple, 4-8 ounces of water, your greens, scoop of protein mix, 5 g. glutamine, and blend.

How and When You Workout

1. Workout 3-4 times a week - Do not use machines and do leg extensions or any crap like that. You want full body functional movement exercises that will take tons of energy to do and therefore burn more fat.

Focus on Squats, Lunges, Deadlifts, Cleans, Clean & Press, Dips, Pullups, Pushups, One Arm Snatches, etc..

If your a complete beginner you may want to start with bodyweight exercises or get a trainer. You’ll have less chance of injury and still get all the benefits. You can increase the intensity with bodyweight training by not resting, increasing reps, different angles for more resistance, and rep speed. Its like doing a crossfit workout.

Heres Your Formula: Work = Force x Distance.

The more weight you move in an exercise and how far you move it determines the intensity of your workout. Focus on exercises you can move more weight for increased distances. This does not mean you can’t get a great workout without weights.

Bodyweight Training can be applied the same way as weight training.

The reason workout like this is so your metabolism will go up and you’ll be burning fat for up to 48 hours after a workout.

2. All you need is about 10 minutes for an Ab and core workout – You can’t spot reduce fat. You can’t get rid of the fat on your belly while the rest of your body remains the same. You have to reduce fat levels for the whole body. That’s why you focus on functional compound exercises that require lots of energy and burn fat.

3. Change your workouts consistently – Don’t keep doing the same thing. This means every time you lift. If your a beginner or getting back into shape its ok to stick with the same workouts for 4 weeks, then start changing things up.

You can mix your workouts from interval bodyweight exercises, free weight training, strongman training, interval training do sprints, interval swimming, interval mountain biking, lots of different stuff to chose from.

For more ideas on this read our post How To Workout Effectively.

4. A simple program you could set up could be 2 days of weight training and 2 days of interval training. Or 3 days of weight training and 2 days of interval training. Or do 3 days of weight training and do interval training after your weight training.

5. If your a beginner to weight training or body weight training take the time to learn how to do the exercises correctly. Get a trainer, watch videos on how to do the exercises, like these videos here. I don’t endorse doing body building exercises but they have videos that can show you how to do the exercise. You can also buy programs with step by step instructions specific to the type of training your seeking.

Ab & Core Exercises to Focus On

You should do your ab training 3-4 times a week at the end of all your workouts. All it needs to take is about 10 minutes or less. Below are some of the best exercises for abs. You don’t have to do all of these. Just pick 3-4 exercises and do 2-3 sets and your good.

• Ab Wheel Rollout
• All Plank variations including Moving Planks
• Hanging Leg or Knee Raises
• Decline Reverse Crunches
• Bicycle Crunches
• Lying Leg thrusts
• Scissors
• Weighted Cable Crunches

If you would like a more in depth course on how to get 6 pack abs Click Here.

Most men should be ok at 10% bodyfat, women at 14%. You can still get a glimpse of abs or have really decent abs at 10%. Just depends on your genetics and body structure. Getting down to 6%-7% bodyfat is for Fitness Models and Bodybuilders.

It doesn’t really make Functional sense, especially if your an adventurer or an all around athlete. You need a little fat on ya!

Are you asking yourself this question. I don’t really want to lose weight, I want to learn how to build muscle and lose fat at the same time. If this is you, then read this article.

If you have any questions about this article please leave me a comment below.

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