I know quite a few people who want ripped abs more than anything. They go to the gym, train abs everyday with a very high intensity, but when they do not see results after a while, they give up.
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They think it is too hard. I was in similar shoes at one point, but eventually I was able to achieve the highly coveted six pack abs. Through my training I discovered certain things that worked for me, and after the same worked for the friends I shared my secrets with, I decided to share it with you guys. These are my 5 keys to the six-pack abs!
1. Stay Determined
This is the most important rule to follow, and it is the underlying theme of the next four to come. If you just cant set your mind to it, find someone to hold you responsible; to make sure you stay consistent with your work. It is not going to happen in a day. You need to stay determined, and no matter what, work hard toward your goals. This not only applies to achieving good abs, but also for anything else in life.
2. Follow Your Nutrition
Having a good nutrition is critical for being overall lean. If you want your abs to show, you need to give up the junk food. Sugars are an absolute enemy for the belly, and will build belly fat. Limit your sugar intake . If you can, try to not eat any candy or sweets at all (instead of a snickers bar go for an apple). Cut your calories from carbs and instead focus on getting a higher intake of calories from protein and potassium. Make sure to get your vitamins, go for superfoods such as watercress and broccoli. Healthy fats, such from nuts (almonds, walnuts, etc.) should also be included in your nutrition, while saturated fats such from potato chips should be avoided, if you wish to get the abs you desire. Make the only liquid you drink water, and drink a lot of it, since it has proven to be effective in getting leaner. Fruit juices and sodas contain way too much sugar and are not ideal for anyone trying to achieve a good looking core. Finally, don’t eat too much of even the healthy stuff. Make sure to keep track of your calories, as if you consume too much even of the healthy foods, it will turn into fat. IF you need to lose fat, be sure to stay at a caloric deficit, meaning you should consume fewer calories than you expend.
3. Do More Cardiovascular Work
Cardio exercises will help tone your body overall, and depending on your body fat percentage, should be done 2-4 times a week. I highly advise focusing on HIIT (High Intensity Interval Training) cardio, as from my personal experience, this has shown to be more effective in dropping body fat percentage and getting more lean. If you absolutely hate running, try playing a sport with friends, swimming or maybe go for a jump rope. Either way, this is necessary.
4. Weighted Ab Exercises
If you are someone who does 60 reps of sit ups for 4 sets, pay attention. There are so many people out there who think that doing huge amounts of reps will give better results, so they do a ridiculous amount of reps every day hoping for a change. Let me ask you this; do you do 60 reps per set for any other muscle of your body? (I hope the answer is no) so why do it for abs? its just another muscle group in your body like all others. Weighted ab work has worked like a charm for me. It has made my abs bigger, stronger and ultimately more visible. So what do I recommend you to do? Superset weighted hanging leg raises with weighted sit ups. You should do 4×20 of each till failure, adjusting the weight, as you need. This has been the BEST combination for me, and I promise you will feel the results.
5. Incorporate Compound Exercises
These are exercises involving multiple body parts, and are crucial for developing an overall good looking physique. Make sure to include Squats, Deadlifts, and Pull-ups in your weekly routines, as these aid in the process of getting those blocks on your stomach. If you have a certain condition that prohibits you from doing any of these, then devote more time to your cardiovascular work.
If you follow these 5 keys, I guarantee you will see results. It is a long and time-consuming process, but in the end, when you have the abs you always wanted, it will be worth it.
If you would like more specific tips on anything, or have more specific questions, go and like my newly opened Facebook page (The Beauty of Strength) and send me a message. I will try my best to answer all of you back.
Name: Davit Torosyan
Interests: Soccer, Fitness, Bodybuilding, Violin and Writing
Facebook Page and Contact: https://www.facebook.com/beautyofstrength