Then there are 3 main things you need to do in order to get 6-pack abs, avoid incorporating at your own peril:
1. Better Nutrition
2. Interval Training
3. Resistance/Strength Training
Have you ever heard the old adage “abs are made in the kitchen?”
Well it couldn’t be any truer, ripped abs truly start with your diet. So this improvement must be your #1 priority. Now I know it is easier said than done, but it truly is the quickest way to lose weight.
To do this your focus should be on a high-volume, low-calorie diet. You achieve this by focusing on real, one ingredient foods, for instance an apple or a banana. Clearly your fruits and vegetables are going to be vital to your success.
I personally make blender shakes with several one ingredient foods. For instance I’ve tried bananas, blueberries, strawberries, blackberries, and raspberries. I mix these with Almond Milk and create a nice little post workout smoothie.
I know this change is difficult, but they will help you lose stomach fat very quickly and you’ll notice a difference in just days.
Fiber and protein will also be two key nutrients crucial to your weight loss efforts.
Adding just 6 grams of fiber a day is enough to start losing weight. Consuming protein (you want to aim for 1 gram per bodyweight) will have some additional beneficial effects as well.
Protein is difficult for your body to process, so it burns more energy in doing so. More energy equals more calories burned. Both fiber and protein also help you stay full longer.
Next you want to add Interval training. This is a much more effective approach when compared to long and slow standard cardio. And if you are doing crunches then stop now. It won’t matter how many 100’s of reps you do, you will never get your 6-pack abs this way.
DON’T DO SIT UPS:
The classic ab crunch is generally a waste of time; research shows that most abdominal crunches and sit-ups are extremely dangerous for your lower back and spine. It is much safer to instead focus on planks and side planks, at least in the beginning. You should be able to eventually hold your plank for 2 minutes. These are especially great if you suffer from lower back pain.2 minutes is a long time, but once you can do this you can move onto more complex abdominal exercises.
One such exercise is the plank with your elbows on a stability ball. This works your abs 30% harder and you can increase the difficulty by moving the ball further away from your body.
Once you’ve mastered the plank you can move onto stability ball jackknives and rollouts (similar to an ab wheel).
Side Note: You can actually use a plank rotation where you start in a side plank position. You then move into the standard plank position and into the opposite side plank position from which you started. You essentially move from one side plank to the other. This is an advanced maneuver however and shouldn’t be attempted until you can hold the plank from somewhere between 90-120 seconds. This will give you a great total body workout, just be sure to keep your hips raised and your back straight.
You can legitimately get 6-pack abs without EVER doing a single crunch. Just be sure to start with changing your eating habits. Remember, you can’t “out train” a poor diet, it really does start with your nutrition.
Finally, add some weight lifting programs to your workouts. This will help you burn far more calories versus standard cardio alone, allowing you to shed your body fat for good.