Witness The Fitness: Six Pack Abs - Part 3

Hopefully after reading Part 1 and Part 2, you’ve gotten your diet under control. Your stomach will have slowed its grumble, but now the work really begins for those Six Pack Abs.

Part 3: Sweat It Out

Here comes the hard part. Don’t wear fancy compression clothes, just get ready to sweat for about 5 to 7 hours each week.

Put at least 3 days dedicated to high intensity circuit training with at least 3 days of 30 min ab routines. If you are new to a gym, hire a trainer to prep your form for more complicated compound exercises. If you know your way around the cable machines but need inspiration, the Sworkit app is a great alternative to set some circuit routines randomly without too much forethought. 

Doing this doesn’t sound like rocket science, but it will yield increased testosterone, build more muscle, and boost your metabolism… which gets you shredded, son!

The other 2 to 4 days on cardio: running, swimming, spinning, classes, or anything that requires a shower after an hour. The Nike+ apps do a good job of squaring your music and cardio to keep you going all hour long.

Now that you’ve spent last week working on your diet, dear lord above DO NOT blow out these extra burned calories on booze, burritos, or breads. It is so important that you maintain your caloric disparity between workout and non-workout days. 

Blowing it out is the death strike to your hot new core, and gaining weight will make it harder for you to shred off. Take shots, drink water, avoid wine, but mind your calories with the app.

Take for example: Chris, who, Monday through Thursday, eats well (2,250 cals/day) and burns an extra 750 calories during his excersize routines. He continues a light workout on Friday night and then parties hard all weekend long, drinking an average of 12 drinks plus 3,800 calories of blow-it-out food.

This lifestyle will make his body fuel efficient at 1,500 calroies and diminishes his ability to absorb a lot of calories (Average net caloric intake = caloric intake 2,250 – caloric expenditure 750 = 1,500 calories).  

It’s not the quickest way to get Six Pack Abs, but if you have a moment of weakness, make sure you work your big muscles (legs, back, core) on the day to rage, or plan to eat the most to blunt the excess calories.

If you are consistent with intense workouts, you will be able to reach the physiological thresholds necessary to ignite your metabolism and be well on your way to Six Pack Abs.

 

Roody Dallemand is a Health Fitness Specialist (ACSM), Kettlebell Instructor (KBC), and Muscle Activation Techniques Specialist (MAT) focusing on high intensity training and nutrition to help his clients live a better life. For more info, please visit him on his site.