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How to Get a Six Pack Quickly – Part 3

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How to Get a Six Pack Quickly – Part 3

There have been myths about how to get six packs in less time which many even say eight minute per day exercise. Several hypotheses have been formulated to explain simple exercises that will lead to one getting abs. Several lies have been told in trying to explain the perfect way to get six packs. How to get six packs is still a question drawing various explanations with others being totally inaccurate.

Well, the truth is that is not so true. Some of the stories are a total lie. These stories can be misleading. I wouldn’t agree with most of the myths.

Most people have no visible abs simply because their belly is covered by fat. To begin with, most admirers have fat covering what they are looking for: six packs. One of the things holding back the six packs is the fat accumulation around the stomach. A considerable lot of people have belly fat hiding what should be their precious abs.

To get that abs, one must involve several exercises while checking on diet. When pursuing this dream it is important to perform prescribed exercises while watching what you eat. Proper exercise and dieting is the key to getting the six packs. Without proper exercises and strict dieting, getting the abs will be a dream.

This will perfectly burn out the fat while cutting out the muscles. The exercise help eliminate the fat as the abs shape out. The result of observing the rules is a fat less belly with well defined six packs. The combination yields a lean belly with well pronounced abs.

Several exercises have been identified as boosters to obtaining perfect abs. Some exercises have been known to be perfect in building perfect abs. Best abs are built by following prescribed exercise that deliver quick results. By following specific exercises, one can be able to build his six packs in a short time.

To begin with, Crunches help to flex the abs. Performing crunches will help initiate the abs formation. By performing the Crunches, one is able to start the journey to getting best abs. While getting abs is a stepwise process, it is important to start with Crunching.

This can be performed by lying on the floor; arms in front of the chest while the hands touching the temples and not the back of the head. While lying on the floor, let your hands touch your temples other than the back of the head. Stretch yourself on the floor and touch (not the back of the head but) the temples. With your body flat on the ground don’t touch your head but the temples.

Proceed by bending the knees while raising the upper torso reaching for the knees. Raise your torso as well as your knees until they are close. Raise both the knees and the torso and let them near each other. Lift both the torso and the knees to close positions.

During the upward movement, breathe out through your mouth and gasping just immediately the shoulders are off the ground. As you are doing so, breathe out using the mouth as you raise your shoulders and hold your breath just when you are off the ground. All upward movements should be followed by exhalation through the mouth while stopping the breathing immediately the shoulders are up. The breathing out should be through the mouth and you should stop breathing immediately the shoulders are of the ground.

After reaching the top, pause in that position for a considerable time then complete the breathing out. While on the top position, pose in that position for a few seconds then release the last exhalation. As you reach the top, hold in that position for a short while then let out the remaining breath. Pause for a moment just after reaching the top and then release the remaining breath.

When descending, breathe in through the nose until the shoulders touch the ground but not letting the head to reach the ground. Inhale through the nose as you move down till you reach the floor but not letting the head to touch down. While watching the head not to touch the ground, descend till you reach the floor as you inhale through the nose.

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Before you start Ab Wheel Exercises

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ab-wheel

Standard Ab Wheel

Before you start Ab Wheel Exercises

Today I’d like to discuss the benefits of using an ab wheel to replace the standard sit-up, and what you should do before you start any type of ab wheel work. Ab wheels have been a favorite ”anterior chain” exercise of experts since the 1960′s.

Phase I

Before starting an ab wheel exercise program one should do the following. Hold a standard plank for 40 seconds. If you cannot hold a perfect plank for this time then you should not start with the ab wheel or you rist straining your abdominal muscles. Continue to do front planks for a few weeks until you can hold a perfect fron plank for 2 minutes. do this 3 times a week for up to 3 weeks to train your core before you commence ab wheel work.

Phase II

A second phase should be done BEFORE starting any ab wheel work. Stability ball rollouts will train the ab muscles and prevent injury when attempting a full rollout.

Below is a video outlining several ab wheel variations. Training the anterior core prevents the spine from going into extension thus protecting it.

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Landmine Exercise with T-handle

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Landmine Exercise with T-handle

When attempting to build a six pack and on the quest to answer how to get a six pack quickly, we stumbled across the Landmine expertise in a previous post. The anti-rotation benifit of the landmine far exceeds crunches and builds six pack core muscles. The below exercise enhances the anti rotation and increases core stiffness. Watch the video below:

In Depth Explanation of Benefit’s for six pack results

First, while activating the external obliques, transverse abdominis and rectus abdominis, it can be more effective for an athlete to increase stiffness and help solidify this range of motion.  The load direction of the bar changes dramatically with the T-handle, increasing the moment in the core of the athlete. The effective length of the T-handle is added to the length of the athlete’s arm to find the applied torque or moment.

Additional Information for how to get a six pack quickly

The core stability benefits of this exercise occur in several areas. The load is symmetrical, thus trains the stability of the scapula. As the bar is lowered, the athlete resists the rotation and this serves as a great rotary core stability stiffiner.

 

Six Pack Diet

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the results of the six pack diet

Results of the six pack diet

I adhere to a strict diet, mainly the goal is to keep my body fat below 6%. To achieve this I’m forced to choose from the following menu for 3 out of my 5 daily meals. This is my secret six pack diet, and also a high energy low carb diet for Jiu Jitsu competition. Foods in their whole from are to be eaten only. The exception I make to this is rolled oats and whey protein powder. The reasoning behind this is essentially economical, because I simply cannot afford to intake 1.5g of protein per pound of body weight in organic chicken breast.

  1. Lean Protein source such as skinless organic chicken breast, or wild caught tilapia
  2. Carb source in whole form – Think Sweet Potato or Brown Rice
  3. Greens – Greens Plus supplement, Broccoli, baby spinach

I stay away from fruit, and especially juice. I eat bananas because they are low in natural sugars, but overall fruit is not ideal for stabilizing insulin release as it spikes blood sugar.

When I rise in the  morning I prepare a shake with the following ingredients, and I also have this meal between lunch and dinner. Essential for the six pack diet.

  • 1/4 cup rolled organic raw oats
  • 1 organic banana
  • 1 scoop whey protein concentrate
  • 1/4 cup raw organic almonds
  • 1 serving green tea extract
  • crushed ice
  • Water

This shake is also known as a meal replacement shake. In addition several supplements are necessary to maintain the six pack diet. I’ll get into this more later. One final note, to maintain sanity, I recommend a cheat meal every 10th meal. Studies have shown you can have a cheat meal consisting of basically anything you desire 10% of the time and still enjoy all the benefits of the six pack diet. The cheat meal also helps maintain sanity and actually makes my dieting more successful! Go cheat meal.

How to get a six pack quickly – Part 2

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In this post I’ll add another exercise to replace the standard sit-up, that as discussed in yesterdays post, places dangerous loads on the lower spine. In the search or how to get a six pack quickly, one should perform exercises that train the deep stabilizing muscles for real quick results. Muscles like the external obliques, transverse abdominis and rectus abdominis. When it comes to sit-ups There is no question that they are a non-functional and dangerous activity. Attempting to build a six pack quick can be frustrating for a practitioner who does not have specialized knowledge.

Below is an excellent replacement for the standard sit-up and can be performed with a 45lb bar in the corner of the wall. The anti-rotation trains the inner abdominal muscles without placing a load on the lower spine.

How to get a six pack quickly – Part 1

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Today on How to get a six pack quickly I’d like to discuss the sit-up. The common sit-up is horrible for the discs in our lower back. The common sit-up can produce forced on average of 750 pounds in our compressed spine. Furthermore, the sit-up uses core and hip muscles that combine to damage the spine and discs considerably.

How to get a six pack quickly would like to now mention a alternative to the sit-up. Stir the pot exercise activates all the major ab muscles (Psoas, rectus femoris, seratus) without compressing the lower spine. All you need is a large medicine ball, The video below shows the stir the pot exercise. We recommend performing the exercise 25-30 repetitions for 3-4 sets every day for maximum results. Studies have shown that 3 days a week is not enough frequency to train the abdominal muscle area effectively.

How to get a six pack quickly is not about doing thousands of painful sit-ups that are proven to damage your lower spine. By activating and training the same muscles in a smarter way you can achieve better results with the stir the pot exercise.

 

Real Six Pack abs through stabilization exercise

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How to get a six pack quickly for men and women

Learn how to get a six pack quickly

When most people think of a six pack abs they do not associate the thought with the thoracic spine. In theory, lateral and abdominal muscles (named the quadratus lumborum, and abdominal obliques) are highly important for optimal stability, and thus the foundation for the six pack. When the average person asks “How to get a six pack quickly“, the fist test should be that of spinal stabilization.

For a beginner, or someone with stubborn belly fat, even a skinny person without the classic “six pack” stomach we recommend some basic, yet highly effective exercises.

How to get a six pack quickly 101

  • Side Plank: At first, one may rest on the knee and not the foot, however one should progress to the more advanced version (foot) This is a excellent exercises for muscle activation, thoracic spine, and spinal stabilizing can be compared to doing a basic sit-up.
  • Bird dog: The birddog should be held for 10 seconds increasing endurance through repetition.
  • Cat back and Camel back: While easy to perform the The cat-back and camel-back are meant to be an exercise and not a stretch. For good form  the entire lengthof the spine should be flexed and extended at the same time.
How to get a six pack quickly Tool Tips

1. Perform these exercises daily for optimal six pack results.

2. Your spinal discs are more hydrated early in the morning after waking up.  This is the best time to perform any spine related exercise.

3. Patience is key. Your six pack my not take shape for a few months.