Building Six Pack Abs

BodyBuilding.com

Are you ready for the secret to washboard six-pack abs? This is the ultimate secret that those commercials, magazines and crazy salesmen never tell you because they know you won’t like what you hear. This one single secret is the only thing that is stopping you from developing the most wicked set of abs anyone has ever seen in person.

But you have to be ready for this secret, because it’s not a nice secret. It’s a secret that most people already know subconsciously but repress out of pure terror. If you’re absolutely sure you’re ready for the secret, then you may continue reading. But don’t tell me that I didn’t warn you.

There Is No Secret To Building Six Back Abs

Yup, the secret to six pack abs is that there is no secret. I know, I know, that was cheap, but I wasn’t lying. The biggest secret that all those commercials and exercise machine salesmen don’t tell you is that there is no secret to building rock hard abs. The answer to building amazing abs is lots of hard work and strict dieting. People don’t like to hear that answer, of course, so it has become a big secret in the exercise and supplement industry.

It’s All About Your Body Fat Percentage

Every person in the world already has abdominal muscles, but those muscles are usually hidden by layers of fat. The key to building abs isn’t necessarily to build them so much as it is to reveal them. And the key to doing that is to reduce your body fat percentage.

The good news is that cutting body fat isn’t as difficult as it sounds. Yes, it requires discipline to count calories, exercise regularly and eat right, but it doesn’t require a rocket scientist’s IQ to do those things. If you follow the advice on this page, you won’t have to do a whole lot of thinking. You’ll just have to learn how to control the urges that sucker us all into falling off the bandwagon.

Create A Calorie Deficit

The fastest way to reveal your abs is to create a calorie deficit. This is just a fancy way of saying that you need to burn more calories than you consume every day. What you do is find out how many calories your body type burns just by being alive every day and then make sure you consume slightly fewer calories than that. That’s all there is to it. If you really wanted to, you could stop reading right here and go get your abs. But don’t do that, because I still have some good advice.

There are fancy calculators online that you can use to find exactly how many calories your body burns every day. Personally, I don’t like to get that into detail but it’s an option. A safe bet for most people is to assume your body consumes 2,000 calories every day. So if you change nothing else about your lifestyle except to only eat 1,800 calories every day, you will start losing fat.

Every pound of fat in the human body consists of 3500 calories. So if you create a 200 calorie deficit every day, you will lose about one pound every 17 days. If you ramp that up to a 400 calorie deficit, you will lose about one pound every week. I know where your mind is going right now, but don’t go there. You will not lose a pound every other day if you simply reduce your calorie intake to zero.

When cutting fat, it is extremely important that you do it at a healthy rate. Otherwise, you will send your body into starvation mode, which will only make your body store every last calorie it can find. So when you finally do eat again, you’ll just gain a bunch of fat.

On top of that, you will lose so much muscle mass that you’ll look even worse than you thought you did before. And on top of that, you will put yourself at serious risk for heart attack and other serious ailments.

If you want to create a large but healthy calorie deficit, the best way to do it is to eat a smart, healthy diet and combine that with a regular exercise routine. That way you will still feed your body the nutrients it needs, and your exercise will still provide a healthy calorie deficit. If you were to consume exactly 1,800 calories a day and burn an extra 300 calories every day by exercising, you would be sitting at a 500 calorie deficit and would lose one pound of pure fat every week.

Count Your Calories Consistently

Counting your calories requires effort, but it is well worth the effort. And trust me, once you spend a few days counting your calories, you will find it easier and easier as you go. Go out and buy yourself a notebook and start writing down every calorie, gram of fat and gram of protein you consume. Large bookstores sell little notepads made just for doing that.

Not only does calorie counting help you figure out what is good and what’s not, but it also holds you accountable. If all your buddies head out to McDonald’s for lunch, you’ll have a hard time justifying that in your calorie handbook. And on top of that, it is a pain to figure out how many calories are packed in food that you order at restaurants.

Speaking of which, remember that Google is your friend. If you eat something that doesn’t have a calories count (hopefully fresh fruits and vegetables), you can simply type in the name of the food followed by the word “calories.” Everything you need to know is right at your fingertips.

Getting six pack abs really isn’t such a big secret after all.

Hit The Weights And Build Lean Muscle

Contrary to the average person’s mythology, weight lifting does not make you big and bulky. Weight lifting only builds lean muscle mass, which in turn helps you burn more calories and look more fit. The only people who gain fat while weight training are the people who are lax on their diets for whatever reason.

Lean muscle mass burns more calories than fat, so weight lifting actually helps you develop that six pack faster than by doing cardio alone. A well balanced exercise routine includes proper diet, a reasonable amount of cardio and a reasonable weightlifting schedule.

In fact, weight lifting is so powerful that it can help you build six pack abs without cutting calories. If you want to build muscle mass, you have to actually consume more calories than when you sit around all day. However, that does not give you free reign to hit the pizza buffet every day. You have to feed your body with the types of calories it thrives on. Chicken breast, tuna, milk, carbs (yes carbs!), fruits and vegetables are all examples of healthy calories.

I know this sounds completely contrary to what I said above, but that just goes to show how awesome weight lifting is. This method of changing your body is the best for long term results because it builds muscle while at the same time reduces fat. As you build more muscle, your body burns more fat, which further accelerates the whole process.

I always want to be completely honest, so I’m going to tell you that if the only thing you care about is getting abs right this very second, you can keep your calorie intake low (1800-2000) calories, do about 300 calories of cardio every day and hit the weights.

Once you slim down to the level you want, you can then add the calories back and start putting on lean muscle mass. Don’t worry – you won’t get fat again.

Just remember that you need to keep your calories healthy. Healthy foods such as chicken, fish, lean beef, fruits and vegetables are vital to maintaining your health and seeing good results. If you eat 1800 calories worth of potato chips every day, your body will suffer both internally and externally.

You Cannot Spot Reduce Fat

Have you ever seen those machines that send electrical stimulation to your abs that supposedly builds them up by forcing them to flex? What those salesmen don’t tell you is that you can’t spot reduce fat. Your body chooses which fat stores are burned for energy and there’s nothing you can do about it.

Those electric stimulator machines might even build your abs a little (I doubt it), but they won’t get you abs without you changing your entire lifestyle. You have to enter a caloric deficit to get abs. Otherwise, your abs will always be covered by fat.

Use Common Sense When Building Six Pack Abs

Nothing I’ve talked about here is advanced calculus material, but it’s still tempting to look for the easy way out. Just remember that nothing worth doing is ever easy. If it was, everyone would have whatever it is that they wanted. In this case, everyone would have nice abs if getting them was a walk in the park.

And also, remember to keep your wits about you when working out. You do not want to over train yourself in an effort to get abs as fast as possible. If you starve yourself or go on two hour cardio marathons every day, it’s only going to cause health issues. Getting abs is a gradual process and you have to let your smart, balanced plan work things at its own pace.

And finally, do not lose hope. Getting abs is no cake walk, but it’s far from impossible. If you listen to what I’ve said so far and stick with it for a few weeks, you’ll start to see impressive results.

And even if you fall off the wagon for a few weeks, the only thing you need to do is get right back on it again. Stick with this for a while and you’ll have the abs that everyone else wants. Just be ready to deal with a lot of “how did you get those abs” questions the next time you hit the beach.