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So you want to know how to know get a six pack fast. Are you ready to do what it takes?

Do you have what it takes? Believe it or not, you can get a flat sexy stomach in a matter of weeks instead of months. Read on…

What you may not realize is, seeing ripped abs in a short amount of time will have less to do with your ab workout and more to do with what and when you eat, drink, the intensity levels of your workouts, and the rest required for you body to get stronger.

You need to lose the fat around your midsection to show off your hard work. Guys will need to lose the love handles. To shed these pounds it is important to turbo charge your metabolism. Here’s how to do it in simple steps:

  • Eat 5 to 6 portioned sized meals per day – One serving of lean protein and carbs per meal. Add veggies to two or more meals per day.
  • Don’t drink your calories! The only thing you are going to drink is water – a lot of water. A good rule of thumb is to drink 1/2 to 2/3 ounce per pound of body weight. (If you weigh 160 pounds you would need to drink between 80 and 108 ounces per day.)
  • Don’t eat 3 to 4 hours before your workout. It’s best to workout first thing in the morning. DO NOT EAT FIRST! Wait for an hour after you exercise to eat. You will burn up to 300% more calories this way.

Your workout routine is going to look like this:

  • Monday – Chest, back, shoulders, triceps, biceps
  • Tuesday – 30 to 40 minutes cardio (70% of maximum heart rate. 220 – Your Age x .7 = MHR)
  • Wednesday – Abs, hamstrings, quads, calves
  • Thursday – 20 to 30 minutes cardio (80% of MHR)
  • Friday – Chest, back, shoulders, triceps, biceps
  • Saturday – 30 to 40 minutes cardio (70% of MHR)

The next week, replace Monday and Friday’s routines with Wednesday’s. Flip Tuesday and Saturday’s cardio with Thursday’s exercise. Keep alternating from week to week.

For your ab workout, try a lot of stability ball exercises. Any weight you would lift on a bench use the ball instead. This will make your abs work hard, too. The plank is a great exercise. Sit ups may be the least effective, but anytime you engage your abs is going to get you closer to your goal.

If you miss a day, don’t worry about it. Just make sure you get right back on track. You will see excellent results if you are averaging 11 sessions every two weeks. (You asked how to get a six pack fast. I didn’t say it was going to be easy.)

Now for intensity. Your weight training days should make you feel like you absolutely could not lift another dumbbell if you tried when it’s time to hit the showers. Shoot for 4 to 6 sets for each muscle group. Your first set should be a warm up. Second set should be a little harder. The following sets should get progressively harder until the last set where you should feel like the last rep is too hard to do. Don’t leave anything on the table. Don’t cheat yourself. Bodybuilding will burn more calories than cardio exercises.

Your cardio workouts should be similar. Warm up. Vary intensity. Think of intensity in levels of 1 to 10. Start out on a 5. Then 6, 7, 8, 9, 6, 7, 8, 9, etc. Divide this up for the time you have. Just before the end of your routine, hit a level 10. You should feel like your legs couldn’t move faster. Cool down.

You need to be sleeping a minimum of 7.5 hours per night. Eight is better. This is when your body repairs itself. A sleep deficit will short circuit your progress. This is just as important as your eating plan and exercise routine.

So if you want to know how to get a six pack fast, what is written here will get you well on your way. There are many programs you can find on the net that have bad info. I have tried many of them. If you are looking for additional info, you can read my review of two of the internet’s top ab workout programs HERE. I use both of them and highly recommend them. There is a no risk, 100 percent Money Back Guarantee, too. Go check it out now.

To your Health and Success!

David

You are crushing your ab workout. You’re eating right. In fact, you are doing everything right, but you aren’t seeing the results you should.

What’s going on? It used to be a lot easier than it is right now. Instead of trying to blame the unknown on Father Time, you take an inventory of your schedule. Aha! That’s it!

You’re putting in longer hours at work to get the promotion you’ve been gunning for. Your kids got accepted to play for the elite soccer team. Hurray! But you’ve been driving them all over the state. On and on and on. You have stretched yourself so thin that you’ve cut into your sleep.

Sleep. We all need it. It’s one thing some of us start shaving off to get more done. Doing this is counterproductive and has potentially long term negative affects.

Here are some of the things that have been linked to not getting enough sleep:

  • Higher risk of automobile accidents (Duh!)
  • Obesity due to an increase in appetite cause by sleep deprivation
  • Higher risk of heart problems and diabetes
  • May increase risk of depression
  • etc…

But here’s another: You body does much of the healing to repair the damage you do to it every day while you sleep. When you are getting enough sleep, your body has less time to heal itself and you find very quickly a downward spiral that isn’t easy to recover from quickly.

Keep in mind the idea of resistance training is to break down muscle tissue. The magic happens when it is repaired. You need the sleep to facilitate this process.

So how much is enough? That really depends on you, but most experts agree that 7.5 to 8 hours is the norm. I know some people that claim they can function on 5 hours of sleep per night. I have spend many days with them and can tell you if it weren’t for gallons of Starbucks lattes they wouldn’t be able to function.

And that’s another thing… If you find you need some substance to wake up or stay awake, you need more sleep. I don’t drink coffee so I’m not very sympathetic, I admit. But when I don’t get enough sleep I am very motivated not to repeat a short night’s sleep any time soon.

Some people have a hard time getting to sleep at night and create their sleep deficit because they lay awake in bed. Here are some tips for you to get to sleep when it’s bed time:

  • No caffeine 6 hours before bed time. (Very often this will end Restless Leg Syndrome)
  • Don’t eat for 4 hours before bed time.
  • Stop drinking water at least 30 mins. before bedtime to avoid interrupted sleep.
  • Don’t workout before bedtime. Your metabolism is raging.
  • No video games, loud music, or exciting t.v. before bed.

If you are still having problems, try Melatonin. Melatonin is a hormone your body produces that makes you want to sleep. The older we get, the less our bodies produce. You can purchase Melatonin at most supplement stores.

You may also want to see your doctor or naturopath if the problem persists. Don’t get caught in the medication trap. Taking meds to make you sleep is a slippery slope (can anyone say HIGHLY ADDICTING?!) that can catch up and cause other problems. It’s best not to start down that path unless your doctor has eliminated all other alternatives.

It’s a good idea to plan ahead and schedule bed time and make that time sacred. If you aren’t getting enough sleep, you aren’t at your best and everything else falls apart – the very least of which is your ab workout!

To you Health and Success!

David