Get Six Pack Abs

Jack Landry asked:




So, you’re interested in finding out how to get six pack abs. Well, I don’t blame you. Losing that belly fat will make you extremely attractive to the opposite sex. Guys will lose belly fat and get that ripped and defined six pack to attract the ladies, and girls want that slim midsection that the boys flock to. Getting a six pack fast is not as hard as you might think.

So, let’s find out once and for all how to get six pack abs!

To begin with, you might need to do away with some of your preconceived notions about how the body works. First, you need to understand that no matter how many sit-ups and crunches you can do with your abdominals, nobody will be able to see them if you have layers of belly fat on top of it.

So, the first order of business is burning that fat off, so your defined midsection will finally appear. And no, you can not turn fat into muscle!

Now, let’s examine 3 exercises you can do facilitate the burning of fat, especially belly fat since you’re going for some six pack abs:

1) Weight Lifting

Muscles burn calories. So what better way to burn more calories than by strengthening your muscles? You don’t need to build a lot of mass or be bulky in any way. Building up your level of strength will burn force your body to burn more calories, even at rest! And that means burning fat.

2) Cardio Exercises

Since you need to burn the fat off so that everyone can see your six pack abs, you should do some cardio work 2-4 times a week. Anything works, such as running, swimming, dancing, or any sport… 20-60 minutes at a time is best. Low-to-medium intensity is fine too, your body will melt the fat right off.

3) Sit-ups and Crunches

The proper way to do a sit-up or crunch is beyond the scope of this article, but doing these on a consistent basis will give you that defined look you are going for once you’ve burned enough fat off your abs. You could also treat this as a combination cardio/strength training exercise, where you both burn fat and build up your abs to sculpt them into the six pack look you are going for.

Now, here are 3 fat burning diet tips to help those of you wondering how to get six pack abs:

1) Eat a lot of fiber in the form of vegetables, nuts, seeds, and whole grains.

2) Don’t skip breakfast, so you don’t overeat at lunch and dinner time.

3) Drink at least 8 glasses of water every day. Water is essential for the body, and absolutely aids in weight loss and fat burning.

Once you’ve learned how to get six pack abs, make a concerted effort to follow through with diet and exercise until you get the results you want. Don’t give up, it’s not as hard as you think!

Shawn Lebrun asked:


Most people think of cardio when it comes to exercising to lose fat. That’s because running, biking, or any other form of intense aerobic exercise helps to burn calories, as well as raise the body’s metabolism.

But there are new studies out that show weight training to be better at raising your resting metabolic rate, which is the rate at which you burn calories at rest. This may mean that the best way to burn off unwanted fat is by building muscle in the gym.

There is one requirement for weight training to be effective at raising the metabolism. The weight lifting must be very intense to produce a drastic increase in resting metabolic rate.

Lifting light weights or exercising for too short a time can diminish the results. You need to do 3 to 4 sets per exercise and do an average of 6 to 8 reps for each.

This ensures that each major muscle group is trained intensely. In the studies, it was shown that the test subjects resting metabolic rate was still elevated, on average 21%, even 24 hours after the workout.

It appears weight training can release hormones like growth hormone and norepinephrine that assist in the fat burning process.

Also, removing the lactic acids that’s built up through heavy weight training also requires calorie expenditure.

Finally, the muscle building process of repairing damaged muscle tissue caused by weight lifting can also burn more calories.

Building muscle itself will increase resting metabolic rate, since muscle tissue burns far more calories at rest than fat.

So the more lean muscle mass you have, the higher the resting metabolism. That’s why building muscle through weight training is also a way to lose unwanted body fat.

The best way to lose fat is to combine cardio with weight training, to create a synergistic effect in which both work together to burn calories.

So if you’re currently trying to lose some fat, try to focus on building muscle as well, through weight training, so you can raise your metabolism and burn more calories at rest.



#1 Fitness Training Manual

Carmen M asked:


I’m 17, 5′2” and 132 pounds. I’m a very hard worker and actually quite strong. If I were to work out 6 days a week for an hour and a half (30-40 minutes of cardio & an hour of abs and either arms or legs weight lifting) how long would it take me to get completely toned and have six pack abs?

Does The Truth About Abs Program Really Work?

Sasha James asked:


From those who are ******** bodybuilders to those who are picking up a weight for the first time, at the bare roots of training the goal is pretty much the same – how to gain muscle mass and burn fat in the same time. The only difference is the degree of the results desired.

When we put aside the health benefits, which there are many, the main goal people want to achieve while working out is to look better. For some of us that means to achieve more muscular development or sculpt a more toned physique, in any case there are all a combination of building muscle and burning fat. Getting clear picture of what is happening when you workout and developing a better insights of what you are exactly trying to achieve with each component of your workouts will help you develop a plan to get you from point A to point B in a shortest time possible.

Many people do fail in this important step. They somehow choose not to develop their understanding so they are doomed to spend their time, energy and money for experimenting with inefficient methods that promise to yield results yet have no scientific and physiological basis. Therefore I want to give you most important points on both goals we all desire to witness in our lives.

How to Gain Muscle Mass?

Resistance training is all about building muscle mass. Weight lifting alone is never going to burn fat no matter what twists and techniques you try to follow. Why it is so? It is because you can not change anaerobic nature of weight lifting – gain muscle exercises no matter how you slice it.

Anaerobic means without oxygen. This refers to the energy systems you are using while performing any physical activity. Anaerobic activities are shorter in duration and use the phosphagen and glycolysis as their energy source.

Phosphagen and glycolysis are responsible for the rapid production of ATP – energy donating molecule responsible for all muscular contractions. They are on play while during any demanding or explosive activities such as weight training or sprinting. Those are so far away from fat burning that no matter how many reps you do, you will not burn even a gram of body fat. You can’t make resistance training a fat burning or a high calorie expending activity.

But you should know that weight training is an indirect fat burning activity because it stimulates muscle growth. The more muscle mass you have, the higher is your metabolic rate. Muscle is high in metabolic activity as opposed to fat. Therefore as much muscle gain you achieve you will expend more calories in a days time.

Whole point is simple: primary function of weight training is muscle stimulation. The resistance applied by the weight stimulates muscle to grow. More resistance equals more stimulation. You can turn the training intensity volume up or down , but make not mistakes, the weight lifting component of your exercise program is all about muscle gain. Approaching it any other way is a mistake.

What is Fat Burning?

Fat burning depends mainly on caloric consumption versus caloric expenditure. It is simple math, you need to consume fewer calories than you expend. Energy (calorie) deficit in your body forces the body to derive fuel from the breakdown of stored energy supplies (fat).

Both elements are in your control: calorie consumption and calorie expenditure. Proper balancing those two factors are the main components of the fat burning .You can consume less, expend more, or do a combination of both.

Your diet is naturally very important and plays a big role in fat burning process. The more concerned you are with losing fat, the more careful you must by with your caloric intake. You need to create a calorie deficit and this can be done by gradual lowering of your caloric intake over a span of time. Using good calorie calculator and proper meal plans are fastest way to achieve this.

The other thing to improve is off course calorie expenditure. Cardiovascular activity when properly done, increase the total calories you burn in a days time. This will further help you create the energy deficit.

I hope this is clear now. Don’t you ever confuse the processes of fat burning and muscle building? If you do your results will suffer on both ends because this misunderstanding is often the catalyst for an inefficient training approach that tries to accomplish both things at once. Building muscle and burning fat are two separate processes.

Maximizing your results will depend on how much this two processes are contained in workout – diet program you follow. No nonsense how to gain muscle mass program is treating weight training as a means to fast building muscle mass and energy manipulation through nutritional intake and cardiovascular expenditure as the components of effective fat burning. Therefore such separate but harmonic approach is most effective and gives you both, best muscle gain and fat burning results in shortest time possible.