All you need to do is adhere to these 5 rules…
Rule #1 The Diet
You can do 1000 sit ups every morning, but if your diet consists of pints and pizzas your six pack will never show. What you need is a high protein, low carb, ultra green diet to get down below 10% body fat.
Here’s some foods to keep in mind:
Chicken – high in protein. Can season the hell out of it and make it tasty.
Sweet potatoes – a good source of carbs compared to regular potatoes, these will fill you and stop your insulin levels from spiking.
Mushrooms – a good low calorie vegetable that helps give texture and bulk up bland meals.
Salmon – a delicious source of magnesium that controls your cortisol.
Broccoli – this is full of fibre that helps fill you up and lose weight. Win win.
Cinnamon – aids in blunting insulin response in the body, stopping you from storing fat.
Apples – they contain antioxident polyphenals which prevents your body from storing fat.
Try to eat every 2-3 hours on a diet like this, because you’ll get proper hungry otherwise and it’ll seriously effect your concentration at work as it imbalances your blood sugar levels. Snack on nuts like walnuts and almonds to get you through.
Also, drink around 3 litres of water a day. This will help you feel fuller and keep you properly hydrated. And make sure to get a whey protein shake in after your workout.
Rule #2 Be Prepared For Pain
Sure the exercises can be uncomfortable (sit ups followed by leg raises will give you the fire of hell in your abdomen), but to get down to the level of body fat (below 10%) you’re going to have to put up with a lot of fatigue and hunger pains. Just know that it’s not a walk in the park…in fact you’re going to have to sprint quite a lot. Keep the worst in mind and you’ll get through it and have a six-pack fast.
Rule #3 Remember Your ‘Why’
When you’ve got to get up at 5:30am and run in the cold when all you want to do is stay in bed, you have to focus on why you’re doing it. When the cakes are getting passed around the office but you have to stick to your fish and salad, you have to remember why you’re losing the body fat. When everyone’s heading to the pub and you’re heading to the gym, you have to remember why you’re missing out. If you don’t have your why in your head, you’re going to slip up pretty early and be knee deep in sleeping in, chocolate cake and pints (which is the absolute dream, but not when you’re trying to get the body of a Greek god).
Rule #4 Abdominal Exercises
Here are a few key exercises to work into your gym routine to get your abs growing:
Hanging Garhammer Raises – 25 reps / 1010 tempo (1 second down / 0 seconds pause at the bottom of the movement / 1 second up / 0 second pause at the top of the movement)
Hang from a chin-up bar, raise your legs so they are parallel to the floor. Start the exercise by curling the trunk up. There’s a limited range of motion here, but that’s why you there’s high reps to keep the time under tension within the appropriate limit.
Weighted Crunches on a Swiss Ball – 10 reps / 2012 tempo
Lie on Swiss Ball and hold a dumbbell on your chest, then curl yourself up. But make sure you place the ball under your lumbar region (between the hips and rib cage).
Decline Leg Raises – 10 reps / 4010 tempo
Lie on your back on a decline board and raise your legs until they are perpendicular to your body before shooting your hips up to form a bow shape from head-to-toe. Slowly lower your body and stay as rigid as possible.
Praying Mantis – 10 reps / 4010 tempo
Probably the coolest exercise name here. Kneel on the floor and place your forearms in front of you and parallel to each other across a Swiss Ball. Draw your belly button inward and carefully roll forward whilst keeping a straight spine. Go as deep as you can whilst keeping perfect spinal alignment.
Medicine Ball Curl Ups – 15 reps / 10X0 tempo (“x” means explosive!)
Lie on your back with your knees bent at 90 degrees and feet flat on the floor. Have a partner/your swolemate throw a medicine ball towards your hands as you curl downwards, and as you curl (make it quick guys) upwards throw the ball back to them.
Prone Jack Knife on a Swiss Ball – 10 reps / 2011 tempo
Place your hands on the floor with your feet on a Swiss ball in a regular push up position. Draw your knees into your chest whilst trying to limit spinal movement. Think of drawing your hips up towards your knees.
Low Pulley Reverse Crunches – 10 reps / 2012 tempo
Attach a weight belt to the low end of a cable pull. Lie on your back in front of the machine and hook your legs through said loop. Make sure that your knees are bent and that the loop is resting securely on your lower thighs. It also helps if you place your hands under your glutes.
Exhale and pull your knees towards your chest as you contract your abs. Keep your spine flat to ensure the lower abs are doing most of the lifting.
Rule #5 HIIT Training
Cardio doesn’t really play into getting a six pack (as most of you will be glad to hear), but if you’re looking to get your body fat percentage down you’ll need to combine high intensity interval training at the end of your regular workouts.
Try doing 3 or 4 bursts of 20 second sprints against a treadmill (hold the bars and run against them with the machine turned off), the resistance will make you sweat buckets and burn fat quickly.
Another option is running with a weighted sled up and down your gym like a hench Santa Claus, which looks manly AF.
You’re going to have to work out about 5/6 times a week to get the abs you want. Do this and stick to your diet and you’ll see the results you want 12 weeks. That’s how to get a six-pack.