How to Get 6-Pack Abs

Every bodybuilding expert agrees that diet is the number one way to get rid of subcutaneous fat and show off your muscles, particularly your abdominals. But not every expert agrees on how to get 6-pack abs.

Almost all the experts have built the abdominals we all desire. How you build yours is a matter of choosing which method works best for your body configuration and metabolism.

Crunchies and diet

Let’s start with the late, great Vince Gironda, aka The Iron Guru. He advocated avoiding sit-ups completely. Vince had a 6-pack of abs like no one else of his era (his was more like an 8-pack!). He trained hundreds of bodybuilding champions and a host of other body-beautiful celebs, including movie stars and action movie heroes.

For abs, Vince recommended a series of crunching exercises; on the mat, hanging from a pull-up bar, on a bench and using the Roman chair. He also maintained that it was your diet that displayed your abs, not your workout routine. Vince was very controversial, but he was also a very successful trainer.

Work everything

Four-time Mr. Universe winner, Bill Pearl has written what is arguably the very best book on weight training and bodybuilding ever composed. In his Keys to the Inner Universe, Bill has 62 pages on abdominal work covering more than 240 different exercises and variations of exercises.

Bill Pearl’s abs looked like the Rocky Mountains divided by the Grand Canyon. At the age of 47 he was voted the “best built man in the World,” by his contemporaries.

Who is right?

Actually, they both are. Gironda believed in working the abdominals sufficiently and correctly to develop them and then dieting properly to show them off. Pearl believed in building every muscle to its maximum potential and then dieting to get rid of the body fat so they would show well.

Vince Gironda was small of stature, very muscular, fit and trim. Bill Pearl was exactly the opposite: moderately tall, massively muscled, extremely defined and very fit. Both of their students emulated Pearl’s build as much as they could.

Today we can learn from both of these champions and trainers of champions, and combine their techniques to get the ultimate guide for 6-pack abs.

Perform three sets of each of these exercises

• Roman Chair Sit-Ups – This is a backless chair device that allows you to hook your legs under a rung and then perform sit-ups for abs and back-bends for lower back muscles.

• Incline Board Crunches – A partial sit-up where you raise your head and shoulders while contracting your abs forcefully.

• Supine Crunches –On a bench or mat, elevate your legs with them bent at a 90 degree angle and place your hands behind your head. Crunch your abs while touching your left elbow to right knee and the reverse.

• Dumbbell Side-Bends – Seated or standing and using a single dumbbell, lower the weight at arm’s length and then return to upright. Alternate sides with 20 reps each side. This is also performed with the weight hanging behind your buttocks so you pull the rear obliques.

• Pull-Up Bar Leg Raises – With your hands widely placed on the chinning bar, slowly elevate your legs, bring your knees to your chest. Lower and repeat.

• Parallel Bar Dip Machine Knee-Ups – With your forearms resting on each side of the dip bar, elevate your knees to waist level.

This completes your 6-pack ab workout!

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1. Bodybuilding Diet

It’s amazing how many people are still looking to lose weight and learn how to get 6 pack abs when there are so many different diets and exercises machines promising to help you to achieve the body of your dreams.  Lets face it, most people have found no success at all with these diets and poorly designed pieces of equipment.  The reason is because they simply do not work!  Don’t blame yourself for trying to learn how to get 6 pack abs and lose weight without success, but if you really want to know what works then keep reading!

Has anyone told you how important it is to eat healthy comes to getting abs?  I bet you the answer is NO.  Learning to eat healthy and eating healthy is the single most important thing you need to concentrate on if you ever want to see your abs or at least achieve a sexy waist line. If you have a layer of fat covering your abs then you will never see them.  You need to be eating healthy foods to lose that fat from your mid section.

There are some people who will disagree with you and tell you that you need to do 100’s of sit-ups no matter what.  But if you have been doing them already will little to show for then obviously something isn’t right.

To eat healthy for six pack abs and a sexy waist line you will need to know and understand the following:

Eat Frequently

First, you need to understand that food is fuel and it fuels your body and metabolism.  You need to eat to lose weight, not the other way around.  So get the concept out of your head about needing to starve your self to lose weight.  It simply won’t work, period.

You need to be eating frequently through out the day will help speed up your metabolism.  You should be eating a variety of foods such as fruits, veggies, complex carbs, lean proteins, and healthy fats.  Your plate should consist of 40% proteins, 40% complex and fibrous carbs, and 20% healthy fats.  Eat your fruits and veggies raw when possible to maximize nutritional intake.

Water

Drink lots of water.  Water helps speed up your metabolism and in turn will help you burn fat.  Water improves your metabolic process and can even reset it if you are known to have a slow metabolism.  2 liters of water a day is ideal.  Stay away from coke, “energy” drinks or any other drinks that are high in sugar.

Protein

Eat protein rich foods.  High protein foods are ideal for losing belly fat quickly.  A high-protein diet takes more energy for your body to digest, than any other macro nutrient; therefore you are burning more calories without doing extra work.  Examples of protein-rich foods include fish, turkey, chicken, eggs, hemp seeds, sprouts, and lean beef.

EFAs

Fish carry essential oils known as Omega 3.  This essential fatty acid (EFA) actually helps your body burn more fat when consumed throughout the day.  You can buy this as a supplement in pill form or liquid form. For more information EFAs and to purchase EFAs, Click here to view our recommended Omega 3 supplements.

Vegetables

Eat your vegetables. Vegetables are very low in calories and are a very healthy addition to any diet.  Adding them to your plate can help prevent you from overeating.  They also help eliminate toxins that can build up which result in weight gain.  Again, eat your vegetables raw whenever possible.

In Summary

This a very basic outline of how you should eat.  If you really want a solid source you can trust for great information on achieving six pack abs or a sexy waist line than you need to check out my friend Mike Geary’s eBook “Truth About Abs”.

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1. Bodybuilding Diet
2. Workouts for Abs