You hear it everywhere, especially at the gym, the latest magic method to get 6 pack abs. They come in a variety such as diets, workout regimes, and secrets of personal trainers. Some of these methods are accurate ways to get 6 packs abs, others are pure hype. If you are really going to get six pack abs, however, you have to learn to separate the wheat from the chafe, so to speak, or you will never obtain your goal. Let us separate truth from fiction and hype. The bottom line is your diet is a crucial component to getting those six pack abs. One of the most truthful mantras in the fitness business is that 'abs are made in the kitchen'. If you are not eating 'abs food' your belly will not lie! So, you ask, what should be cooking in my abs kitchen? Well to start it should be no secret that protein is king. Protein not only provides the main construction tools you need to have to build muscle, but it is going to satisfy those hunger pangs much better than feasting on carbohydrates will. King protein is more costly over any additional macronutrient which deciphered simply means the body will burn more calories nuking protein over carbs and fats. Our next point is you do not have to avoid dietary fat that is derived from mainly monounsaturated and polyunsaturated fats like olive oil, fish oil or a variety of nuts, natural peanut butter (preferably the kind you make yourself in a health food store directly from the peanuts) or my favorite; avocado. It is a true statement that consuming fat will build up calories quickly, but if you retain it between 20-30% it can also be one of the best paths to reach 6 pack abs quickly. It is a key that dietary fat assists in maintaining your insulin at a stable point, because if it is too elevated it can cause fat addition on its own. Important to note is that dietary fat makes you feel hunger satisfied for a longer period of time than both protein or carbohydrates will. It is interesting that some high fat diets will result in six pack abs quickly since your body, being the good student it is, will learn to metabolize fat for energy. It is necessary to keep an eye on it, but do be certain your are including some dietary fat in your diet. Always keep in mind that when it comes to ingesting carbohydrates and obtaining those six pack abs, you definitely want to partake of them after your workouts. The reason is simply that this is when your body really needs carbohydrates intensely and thus will absorb them into your muscle tissue the fastest. This is the time when it is least likely carbohydrates will transform into body fat. When you ingest carbohydrates after your workouts it will assist in the repair and recovery of your muscle tissue which means you an get back in the gym much faster. Since we know you want those six pack abs as quick as possible, then be sure to include with each meal one to two cups of fresh, raw vegetables which help to control insulin levels, accelerate protein being absorbed and pervade your body with vitamins, important minerals, natural fiber and critical antioxidants. The bottom line here guys and gals is if your primary goal is to achieve 6 pack abs in the approaching months, you have to pay close, careful attention to your diet. This is the magic potion that you cannot ignore if you are going to be triumphant in your quest!
He even believes you can "spot reduce" and lose your tummy fat with a specific type of exercise -- and no, it's not ab crunches. Plus, he knows specific abdominal exercises that can flatten your lower abs.
"The classic ab crunch is generally a waste of time because the ab crunch doesn't work the entire main ab muscle (rectus abdominis). There are other better, unique ab exercises that men and women can do to flatten their lower abs," Ballantyne advises.
"And if you want to lose belly fat, forget about doing long, slow boring cardio for fat loss," Ballantyne insists. "You'll get more results in less time in your fat burning workouts by using interval training for fat loss.
This was proven by a research study from Australia, who found that only interval training helped women lose belly fat, while doing cardio for twice as long did not!"
Some of Ballantyne's favorite abdominal exercises can be done with just your bodyweight or need only a common exercise ball.
Here's a list of just a few of his favorite total body ab exercises that will help you get a flat stomach (provided you combine these exercises with interval training for fat loss):
Exercise Ball Ab Rollouts
Kneel on a mat and place your clasped hands on the top of a medium sized ball. Brace your abs and slowly lean forward and roll your hands over the ball while the ball moves away from your body. Keep your body in a straight line and go as far as you can with perfect form. Contract your abs and reverse the motion to return to the upright position.
Hanging Leg Raise
Hang from a chin-up bar using an underhand grip. Brace your abs. With a slight bend in your knees, curl your hips back and raise your legs up in front of you until they are parallel to the floor. Don't use momentum. Go slow and controlled both ways.
Side Planks
Raise your body in a straight line so that your body hovers over the mat. Keep your back straight and your hips up. Hold your abs tight. Contract them as if someone was about to punch you in the stomach, but breath normally.
Plank with Your Arms on the Ball
Place your clasped hands on the top of a medium sized ball. Keep your body in a straight line from shoulders to toes and keep your abs braced.
Plus, if you have access to a commercial gym, his favorite resistance exercises for your abs -- to help you build a set of 6-pack abs -- include:
Cable Chops
Stand sideways beside a cable stack with your right shoulder closest to the stack. Attach a handle to the highest pulley position. Grasp the handle over your right shoulder with arms extended and a slight bend at the elbow. Your knees should be slightly bent and your hips slightly pushed back. Prepare for the exercise by bracing (contracting) your abdominals from top to bottom. Without bending at the elbows any further, bring your arms down and across the body using your abs to initiate the movement. Focus on working your abs and obliques. Bring your hands across to your left hip pocket and then slowly return to the start. Perform all reps for one side and then switch.
Kneeling Cable Ab Crunches
Attach a rope handle to the top of a cable pulley system. Kneel in front of the pulley and hold the rope behind your head. Brace your abs, and curl your torso forward. Your arms should remain above your head during the crunch. Slowly return to the start position.
Do two exercises twice per week, and do intervals 3 times per week for best results.
Both Brad L Hodges & Craig Ballantyne are contributors for EditorialToday. The above articles have been edited for relevancy and timeliness. All write-ups, reviews, tips and guides published by EditorialToday.com and its partners or affiliates are for informational purposes only. They should not be used for any legal or any other type of advice. We do not endorse any author, contributor, writer or article posted by our team.
Brad L Hodges has sinced written about articles on various topics from Credit Counseling, Finances and Credit Cards. Brad Hodges is President of Brad Hodges Enterprises, a Health & Wellness focused company. Among many health related web sites and topics fitness and getting in shape is a key area. For more information on the subject of this article please visit:. Brad L Hodges's top article generates over 60500 views. to your Favourites.
Craig Ballantyne has sinced written about articles on various topics from lose 10 pounds, Fitness and Fat Loss. Discover the shocking top 5 fat loss myths at and uncover all of the Turbulence Training Transformations in the. Craig Ballantyne's top article generates over 301000 views. to your Favourites.