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| Version | User | Scope of changes |
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| Jun 1 2008, 7:57 PM EDT (current) | TScott17 | |
| May 31 2008, 12:52 PM EDT | TScott17 |
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Getting Six Pack Abs isn't as difficult as you may think. Sure, if you're on the path of trial and error, it may take you a while, but when you get it figured out, you'll realize how simple it really is. And you'll be able to apply the formula any time you start to get a bit pudgy to shed it off quickly and easily.
So what is the formula to get Six Pack Abs?
Weight Training + Nutrition
You'll hear a lot of people tell you that you need cardio, but it's only optional - though it will speed things up.
Nutrition
The nutrition is the most important factor in getting six pack abs, bar none. You can literally spend hours upon countless hours sweating it out in the gym, but if you're eating too many or too few calories, you're gonna have a tough row to hoe.
A simple starting point to get six pack abs fast is to multipy your weight in pounds by 8-9 if your a female or 10 if you're a male for your daily number of calories. You'll be eating 5 meals per day, roughly every 3 hours. Once you get this number, divide by 5 to calculate the number of calories you should consume per meal. I've always had success with a 40-40-20 ratio of protein-carbs-fat, so I suggest you form your meals with this ratio. If you've had better success with a different ratio, by all means use that instead.
Weight Training
You'll hear a lot of people tell you that you only need to train 2-3 days per week for 30-40 minutes at a time. It's very possible that's all you'll need, but this is running on the bare mininum, so why chance it. Hit the gym 4 days per week at 45 minutes a pop, and you'll rev your metabolism into overdrive.
Choose exercises that use many muscles at once for the movement. Some examples includee Deadlift, Shoulder press, Squat, Burpee, Bench Press, Squat Jump, and Push Press. It's not to say you need to throw out single joint movements such as bicep curls and tricep extensions, just keep your main focus on working the bigger muscle groups a majority of the time for an over all greater caloric burn. Because that's the goal, a large caloric burn.
Cardio
This is optional. If you're pressed for time, use interval training 2-3 days per week. But if you have more time, or interval training is just not an option for you, slow steady state cardio is just as effective. Though, I suggest you work in the 70%+ range if you opt for the steady state. It'll increase your overall caloric burn and cut down on the time you have to perform the training.
About the Author: Todd Scott is a training advisor to Men's Fitness magazine and the creator of the Internationally best selling abs book How to Get Six Pack Abs.
So what is the formula to get Six Pack Abs?
Weight Training + Nutrition
You'll hear a lot of people tell you that you need cardio, but it's only optional - though it will speed things up.
Nutrition
The nutrition is the most important factor in getting six pack abs, bar none. You can literally spend hours upon countless hours sweating it out in the gym, but if you're eating too many or too few calories, you're gonna have a tough row to hoe.
A simple starting point to get six pack abs fast is to multipy your weight in pounds by 8-9 if your a female or 10 if you're a male for your daily number of calories. You'll be eating 5 meals per day, roughly every 3 hours. Once you get this number, divide by 5 to calculate the number of calories you should consume per meal. I've always had success with a 40-40-20 ratio of protein-carbs-fat, so I suggest you form your meals with this ratio. If you've had better success with a different ratio, by all means use that instead.
Weight Training
You'll hear a lot of people tell you that you only need to train 2-3 days per week for 30-40 minutes at a time. It's very possible that's all you'll need, but this is running on the bare mininum, so why chance it. Hit the gym 4 days per week at 45 minutes a pop, and you'll rev your metabolism into overdrive.
Choose exercises that use many muscles at once for the movement. Some examples includee Deadlift, Shoulder press, Squat, Burpee, Bench Press, Squat Jump, and Push Press. It's not to say you need to throw out single joint movements such as bicep curls and tricep extensions, just keep your main focus on working the bigger muscle groups a majority of the time for an over all greater caloric burn. Because that's the goal, a large caloric burn.
Cardio
This is optional. If you're pressed for time, use interval training 2-3 days per week. But if you have more time, or interval training is just not an option for you, slow steady state cardio is just as effective. Though, I suggest you work in the 70%+ range if you opt for the steady state. It'll increase your overall caloric burn and cut down on the time you have to perform the training.
About the Author: Todd Scott is a training advisor to Men's Fitness magazine and the creator of the Internationally best selling abs book How to Get Six Pack Abs.
