{"id":1342,"date":"2015-03-31T18:28:13","date_gmt":"2015-03-31T18:28:13","guid":{"rendered":"https:\/\/muscle-plus.co.uk\/?p=1342"},"modified":"2021-12-15T15:01:59","modified_gmt":"2021-12-15T15:01:59","slug":"how-to-actually-get-a-six-pack","status":"publish","type":"post","link":"https:\/\/muscle-plus.co.uk\/how-to-actually-get-a-six-pack\/","title":{"rendered":"How To Actually Get A Six Pack"},"content":{"rendered":"\n

How to get a six pack <\/strong>is one of the most popular fitness searches on the web with everyone trying to get that flat stomach look. Well everyone actually already has a six-pack, the issue is that your abdominal muscles are either too small or your stomach fat is covering them. <\/p>\n\n\n\n

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If you actually want to reveal your six-pack then you need to build stomach muscle’s and also cut away at the fat that’s covering them. Before you start you should be aware that obtaining that desired look is not something that is going to happen overnight. To build a great six-pack it will require many months of training and eating right.<\/p>\n\n\n\n

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The Six Pack Diet<\/strong><\/h2>\n

The most essential part of getting a six-pack, what some people like to ignore is your diet. You are never going to get that killer six-pack look if you are not eating towards it. To get your abdominal muscles actually showing you need to get your body fat percentage down to 12 percent or lower. The lower that you can get your body fat, the more your skin is going to tighten around your muscles and give you that look you are after.<\/p>\n

Eat more often<\/strong><\/p>\n

To reduce your body fat percentage you need to ensure you keep your metabolism running fast all day instead of just ticking over. If you only eat a few times a day then your metabolism will slow down, causing you to burn fewer calories and not lose any of that body fat. It is optimal to eat between five and six smaller meals each day. By doing this you are keeping your metabolism working all day long.<\/p>\n

Create a calorie deficit<\/strong><\/p>\n

Put in the most simplest terms, this is how you lose body fat. If you are burning more calories than you are eating then your body needs to get them from somewhere and will turn to your body fat for it. If you create a calories deficit each day then your body will slowly start burning away at the fat in your body to use as energy<\/p>\n

Drink more water<\/strong><\/p>\n

Water is essential for all processes in the body including fat burning. As well as this water helps to create a fuller feeling, leaving you less likely to snack. instead of drinking soft drinks, try to switch most of your drinks to water. Water contains zero calories so will allow you to feel fuller and keep hydrated whilst not taking in more calories.<\/p>\n

Eat more protein <\/strong><\/p>\n

If you are going to build that 6 pack muscle protein is key. Protein is essential for the body build muscle and you are going to need to increase the amount you consume if you are going to put on muscle. You can eat protein at any time of the day but there are optimal times to consume protein including just after working out and in the morning & evening.<\/p>\n

Checkout: Best Time To Take Supplements For Muscle Building<\/a><\/em><\/p>\n

As well as building muscle, protein also makes you feel fuller than many other foods. Therefore if you are eating high protein foods you are going to feel fuller for longer and less likely to consume extra foods throughout the day. When you are trying to lower body fat you also do not want to lose any of your hard-earned muscle so ensuring you are consuming enough protein is critical.<\/p>\n

It can often be hard to get enough protein from your diet without consuming more calories. Instead, Whey protein shakes are your best bet. Whey protein shakes allow you to consume a lot more protein with little fat or calories. The optimal time to take your protein shake is after your workout but they can be consumed at any point in the day.<\/p>\n

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Carbs are essential to our diet and provide us with energy. However there are some times that are better to consume carbs than others. For example consuming carbs late at night before you go to sleep is not optimal. The best time to be consuming carbs is straight after a workout.<\/p>\n

This is because during a workout your muscles get damaged. After this your body then needs carbs as energy to repair your muscles.<\/p>\n

Cut out unhealthy foods & eat clean<\/strong><\/p>\n

A lot of lowering your body fat will probably come as common sense. Instead of eating unhealthy foods, replace them in your diet with clean foods such as fruits and vegetables. if you are really serious about cutting body fat then you need to keep your diet clean if you want to lower your body fat percentage. Furthermore foods which are high in carbs such as white bread should also be avoided as these just encourage your body to store fat.<\/p>\n

You do not need to get rid of all the fats in your diet in order to get a six-pack. Instead you just need to switch from bad fats in food such as dairy and some meats. Instead you should replace them with healthy fats such as olive oil and fats from cold water fish. Take a look at this example og a six-pack meal plan.<\/p>\n

Meal Plan<\/strong><\/p>\n

Breakfast – Banana, protein shake, eggs<\/p>\n

Lunch – Chicken wrap, salad<\/p>\n

Snack – fruit\/ protein bar<\/p>\n

Dinner – Chicken\/fish, brown rice,vegetables<\/p>\n

Snack – fruit\/ protein bar<\/p>\n

Planning ahead is essential if you are going to stick to your diet and eat the right number of times day. If you are st work and are unable to prepare nutritious meals then you could easily prepare them the night before and bring them with you in a plastic container.<\/p>\n

Recording what you have eating and comparing each week will also allow you to keep track when you are trying to slowly reduce the amount of calories that you are eating. There are not a lot of mobile applications available that allow you to set goals and easily track the foods that you are consuming.<\/p>\n

The Six Pack Workout<\/strong><\/h2>\n

Before we move any further it is important to note that you need to remove the layer of fat above your abs in order to see them. As well as eating correctly, one of the best ways to actually burn that fat is to lift weights. Exercises that work a lot of your muscles such as deadlifts will damage a lot of muscles in your body which then need repairing.<\/p>\n

Your body will then be burning more calories for hours after as it repairs the damaged muscles. Get a few weights sessions in each week could be the difference between managing to burn that excess layer of fat.<\/p>\n

Many people when trying to get a six-pack spend all their time doing loads of sit-ups and expect this to work. Your abdominal muscles are like any other muscle in your body and if you want them to grow you need to increase the resistance in your workout. Doing this will allow you put on mass and build strength in your abdominals.<\/p>\n

To put on mass you need to keep reps low. For abs I like to do about 12 reps and between three and four sets on each exercise. This way I know I have given my abs a complete workout that will encourage mass.<\/p>\n

When working abs I like to separate them into upper, lower and the muscles around your abs. This includes obliques which are the muscles on the side of your abdominals. Working these as well will allow you to create that ultimate look with all round definition.<\/p>\n

To get six-pack abs you do not need to work them everyday. You need to ensure that there is enough time for them to repair in between workouts. I like to work abs twice a week. For one workout I will focus on lower abs and for the other workout I will focus on upper abs.