How to get a six pack
by Joe Rivera
As a trainer in Los Angeles, one of the most asked questions is:
“How to get a six pack?”
Well, the answer on how to get a six pack is that you don’t get a six pack-you already have it! We all do! The reason you do not see them is because they are covered in a layer of body fat. Water retention also plays a role-and getting rid of the water is quite simple. In my other article: “How to Lose Five Pounds in Five Days” I mentioned a prescribed amount of water intake specific to your body weight. The more you weigh, the more you have to drink.
The reason for the water intake is twofold:
- to make you feel full so you do not eat as much
- and more importantly, to trick your body into not only flushing out the extra water you drink, but also any other excess water that you’ve been carrying around.
Getting rid of the body fat is a little more involved. It requires discipline and hard work. If you want to learn how to get a six pack, here are the steps you’ll need to follow in order to get rid of excess body fat and get rock-hard abs.
Also note: advice is often offered by people who mean well, but have not followed their own advice. This is not the case here. Everything I write comes from my own personal experiences.
The above photo is of me with the six pack I now have at age 42 that I did not have when I was 20. I got there with the information I’m giving you. It wasn’t easy-but if I’ve been able do it-chances are SO CAN YOU!
Instructions on how to get a six pack
1. Lose a pound of body fat every week until you get your desired results.
Unfortunately, you cannot spot reduce body fat. In order to see your abs you must rid yourself of total body fat. For every pound of fat you wish to get rid of, you have to burn an extra 3,500 calories more than you eat. So start off slow and burn 500 calories more a day than you consume-at the end of seven days you will have lost 1 lb. of unwanted fat.
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2. Do at least 1 hour of aerobic exercise per day at your optimal fat burning zone on an empty stomach if possible.
The optimal zone has to do with heart rate during exercise and is the best way to get rid of stored body fat. To figure this out use this formula: based on how fit you are, train at 60 to 85 percent of your maximum heart rate (220 – your age). Keeping your heart at a steady constant rate like this forces your body to draw energy from two sources: glycogen (converted and stored carbohydrates) and stored body fat.
If you are somehow able to do this first thing in the morning on an empty stomach, you will have a greater chance of just drawing energy from fat stores. This is because after 8 to 12 hours without food, your glycogen stores will be depleted.
3. Reduce or eliminate your complex carbohydrate (rice, breads, pasta) consumption towards the end of the day.
Have those more with breakfast and lunch. Also do your best to avoid simple carbohydrates (fructose) especially towards the end of the day.
4. Do your best to have your last meal at least 3 hours before going to bed.
5. Train your abs hard!
While you won’t see them until the body fat percentage has dropped to the required level, your abs will be stronger and appear more defined once it has.
6. Weight train to build more lean muscle.
More muscle means a faster metabolism.
7. Drink lots of water and get plenty of rest.
So, if you’ve always wondered how to get a six pack, now you know!
-Joe Rivera