Looking around the internet, you can find plenty of sites that claim to give you the secret needed to get abs. There are tons of shiny videos and expensive programs that you can get. But, before you break out your wallet, it’s important to remember there is no magical secret.
Despite all the gurus out there trying to sell you their program, the basics of getting abs haven’t changed. It takes a combination of hard work in the gym and the right diet. Here are some of the tips you can use to get the six-pack of your dreams.
Set a Target
The first thing that you need to do is set some targets. This will give you something to aim for and a better way of tracking your progress. Often, you will need to lower your body fat percentage before you will see abs start to present themselves. How low it will need to be will depend on your body and gender.
You might need to get between 15 to 19 percent before your abs will become visible. However, for many bodybuilders, you will want to get lower before a competition. You can aim for five to nine percent. At this percentage, you will get excellent muscle definition. You will likely be able to see the individual muscle strains in some parts of your body.
Get the Right Diet
There is an old adage that abs aren’t made in the gym, they are made in the kitchen. This is true. The workout you are getting is useless if you are on the wrong nutritional program. Here are some of the principles that you need to follow.
Eat Plenty of Lean Protein
Protein is one of the most important elements that your body needs, helping you build muscle. But it serves another purpose. Lean protein has a strong thermogenic effect, boosting your metabolic rate. This means that your body will burn a lot of calories trying to break it down.
These are the reasons why many of the best bodybuilders on the planet will have a lot of lean protein in their diet. The effects will be the same for both genders.
Get Carbs After the Workout
One of the most damaging pieces of health advice has been the demonization of carbs. These can be vital for your body, giving it the energy and nutrients, it needs. Because of this, they play an important role in your diet. But you will need to be careful about the type of carbs you are eating and when you are consuming them.
If you are eating high-carb foods after a workout there is little chance that it will turn into fat. But you will be able to make sure that your body is getting the mix of nutrients it needs to operate. They are also a good way of boosting your energy levels. As a result, you should try to incorporate some carbs into your meal plan. For example, you might want to try and eat a cup of vegetables with each meal.
Get the Right Type of Fat
To make abs visible, you’ll need to lose belly fat. Because of this, many people try to remove all fats from their diet. However, this can be a misguided approach. Not all fats are bad. It can be a good idea to add some healthy fats to your diet. For example, you can use things like nuts, vegetables, and fish.
These can help keep your insulin stable, preventing serious health problems. Plus, they are an effective way of boosting your metabolism. By doing this, you will be able to encourage your body to burn more fat, getting results faster.
Drink Plenty of Water
Staying hydrated is one of the most important elements for all bodybuilders. Not only will this replenish the fluids that you lost during training, but it can also help you burn fat. Water has been shown to boost your metabolic rate. In some cases, this can be as dramatic as a 30 percent increase in metabolism for 40 minutes after you finish exercising.
Do the Right Exercises
Now that we have a better idea of the type of activities you should be doing, let’s talk about the other area needed to develop a six-pack. The requirement to exercise frequently. This helps burn fat and improve muscle definition. Like all the other muscles in the body, the abs can be strengthened and grown, as long as you are targeting them properly.
The most common exercise that people perform is crunches. These are very popular. Often, though, the popularity stems from how easy they are to learn, making them a good choice for beginners. But they aren’t very effective.
There are plenty of other activities that you can perform instead. These can include:
- Barbell squats
- Chest dips
- Barbell Deadlift
It’s best to try and stick to compound and multi-joint movements. These should help you work your whole body. As a result, they will be able to produce more sweat, helping you to burn more fat.
It should be noted that you don’t need to do an ab-specific workout every day. As long as you are doing it two to three days a week, you will be able to see the results. The rest of the time, you can focus on burning fat in other ways. For example, you can do a cardio workout or do strength training.
Get More Effective Cardio Sessions
If you are planning on burning fat, you’ll need to work on your cardio. The key is to make sure that you are getting a routine that works for you. The answer isn’t simply to run on the treadmill for 30 minutes. While this is a good way of burning calories, there is another way to get you shredded.
This works on the principle of high-intensity interval training. Get a machine like a treadmill or elliptical. Then, go as hard as you can for 60 to 90 seconds. Give yourself 30 seconds of rest, then jump into some ab exercises. For example, you might want to do 30 seconds of dips of push-ups. After this, give yourself another quick rest, then jump back on the machine for another 60 seconds of maximum action.
You should aim to do this around six to eight times per workout. This will work up a massive sweat, burning a ton of fat. Plus, you’ll be working out more muscles than you would in a typical cardio session.
Use a Fat Burner
One of the best ways to increase your metabolism rate is by using a fat burner. These supplements are specially formulated to help those who want to lose weight. In this area, some bodybuilders will be tempted to turn to substances like anabolic steroids. Though these can get results, they come at the expense of your health.
The good news is there is a safe, legal alternative. At Crazy Mass, we have plenty of fat burners for you to choose from. These will help you start getting results fast. For example, Winnidrol, the alternative to Winstrol, will be able to get results within 30 days. They are also suitable for stacking with a range of other supplements.
Getting strong abs is a sign of a bodybuilder who is at the top of their game. It proves that they have a low body fat percentage and a high level of motivation. Getting this is more achievable than you might expect. You just need to make sure that you are eating right and doing the right exercises. As long as you stick to this plan, you should start to see results within a few months.
Gary David is the founder and CEO of CrazyMass, one of the nation’s leading supplement companies. Before starting CrazyMass in 2006, Gary was a bodybuilder and personal trainer for several gyms throughout Northwest Michigan, helping clients meet their fitness goals. Gary happily worked in this profession for over 15 years. He saw that most weight gaining products to increase muscle were made with ingredients that were dangerous or of poor quality. He knew there was a safer and healthier way to do this, so he created a special blend of herbs, amino acids, and nutrients to help bodybuilders slim down and gain muscle.
Although Gary no longer participates in bodybuilding competitions, he continues to be involved in the community, helping others prep for shows and attending events where he can advertise CrazyMass products. When Gary isn’t working long hours, he likes to spend his time working out at the gym, boating on Lake Michigan, traveling the trails around Northern Michigan by four-wheeler, and spending time with his family. He also loves to take a yearly trip to Europe with his wife and children.