Get Six Pack Abs With These 8 Tips in 2019

Want to lose a few inches of belly fat and get rid of that muffin top so you can feel better about yourself and finally slip into your favorite jeans…?

Want to have a stronger core so you can move freely and not worry about injury…?

Maybe you want to see more definition in your abs so you get noticed when you’re at the beach or by the pool, or simply like what you see when you look in the mirror…?

Want to find a solution that actually produces noticeable results WITHOUT resorting to insane workouts that burn you out and hurt your body or crazy gimmicks that overhaul your life…?

Well if any of these WANTS fit you, you’re in the RIGHT PLACE!

So here are 8 simple ways to achieve six pack abs quickly and safely.

1. Get Six Pack Abs With Cardio

While most people dread strenuous cardio workouts, Cardio does have several benefits for your overall health and getting your Six Pack ABS.

To effectively achieve a lean core and eliminate body fat you must first put your body into a caloric deficit state. That is, you have to burn more caloric energy than you take in on a daily basis.

Cardio is a great contributor to that plan.

The American College of Sports and Medicine recommends that cardio should be done at least 5 days a week for 30 minutes for moderate intensity or 3 days a week for 20 minutes for vigorous intensity.

There are several ways that you can incorporate cardio into your daily workout regimen or exercise program. A few examples are the treadmill, elliptical, bike or if you would rather not use machines or go to the gym swimming, sprinting or brisk walking outdoors are also great options

2. Lean Abs Achieved by Exercising Your Abdominal Muscles

Although most people want to lose weight specifically in the abdominal region, studies have shown that you can not reduce fat in one particular body area.

In order to lose fat one particular area of your body your total body fat will have to be reduced.

With that being said, Abdominal muscles should be trained at least 3-5 days per week.

It is very important that you use appropriate technique when you are exercising your abdomen to prevent injury and achieve lean six pack abs. It also will reduce back pain, improve posture, build your overall functional strength, enhance sports performance, and help you achieve better balance.

3. Increase Your Protein Intake For Lean Abs

Consuming the appropriate dietary foods is key to getting 6 pack abs.

The benefit of protein in that equation is protein helps to build muscle and in turn muscles burn calories. Its That Simple.

Protein burns the most calories during digestion as compared to carbs and fat.

The other beauty of a great protein diet is it makes you feel satisfied and full for longer periods of time which will benefit your caloric deficit efforts.

How much protein should I eat for Six pack abs?

1 to 2 grams of protein per kilogram of body weight should be consumed per day.

But not just any proteins. Quality proteins are necessary.

Some great proteins options are chicken breast, fish, lean cuts of beef, black beans, eggs, and various nuts.

Six Pack Abs

4. Six Pack Abs With High-Intensity Interval Training

High Intensity Interval Training (also known as HIIT) is basically a fun body workout where you alternate between high intensity and low intensity.

HIIT is becoming the popular option because as its compared to traditional treadmill workouts because of its fat burning affects.

Unlike simple running on the treadmill to burn fat, HIIT burns fat while you’re actively working out and also continues to burn fat long after the workout is over. This is known as “Afterburn.”

So for those of you who want to achieve compounded six pack ab results from working outing burn extra calories long afterwords because of the “Afterburn,” HIIT is your best option.

5. Stay Hydrated

Statistics state that 75% of Americans may suffer from chronic dehydration, according to doctors.

Hydration plays a huge role in achieving six pack ab goals.

It will stimulate the metabolism, burn extra belly fat and makeit easier to get a your set of lean abs.

Water is a calorie free appetite suppressant that is overlooked my the majority. It also helps to eliminate bloating in your stomach area so your abs can begin to show.

It is generally recommended by research that 1-2 liters (34-68 ounces) of water be consumedper day which is enough to stay well-hydrated.

6. Processed Foods Will Lead to the Muffin Top Fat Belly

There are two main reasons that you want to avoid processed foods in order to achieve six pack abs.

1) They are loaded with added sugar, sodium and fat.

2) They are designed to make you overeat and become addicted.

Both are counterintuitive to getting lean abs that show!

Processed foods are loaded with ingredients that trigger the brains “Reward System” which most food companies take full advantage of. The triggering of the Reward System is what causes you to crave more and eat more.

These dangerous ingredients include mostly sugar, salt and sodium. These are the ingredients that cause us to overeat and continue to buy those tasty snacks and quick meals.

7. Cut Back On Refined Carbs For Lean Abs

When it comes for getting your necessary Carb intake, whole foods should be your choice when trying to get lean core muscles.

Whole foods that are rich with carbs are healthy and nutritious.

However, refined and simple carbs don’t contain most of the nutrients and fiber that are needed that are found in whole foods.

Refined carbs are packed with what has been termed “Empty Calories.”

These calories have no benefit to you nutritiously and also leads to overeating and increased risk of many chronic diseases.

MAJOR KEY ALERT!!! If a food comes with a long list of ingredients, its probably not a healthy carb choice.

You mainly stay away from refined carbs because of it’s main negative effect: WEIGHT GAIN.

8. Fill Up On Fiber to Lose the Fat

A fiber filled diet can do two things for you that will benefit your six pack abs.

1.) It will aide in losing excess weight.

2.) It will help you maintain a healthy weight.

Fiber refers carbs that cannot be digested by your gut. Therefore they pass through easily and beneficially as long as you are properly hydrated.

It’s best to get your fiber from fresh whole foods and not supplements.

How much fiber should I include in my diet?

Your diet should consist of 21 to 25 grams of fiber a day if you are a women and 30 to 38 grams per day if you are a man.

While adding more fiber to your diet as mentioned earlier be sure to also increase your water intake and it should be done gradually.

Shocking your body with u high amounts of fiber will actually do the opposite of its purpose in your diet. It will cause bloating and constipation. Both are detrimental to 3D six pack abs.

Other health benefits of increasing your daily fiber intake is the lowering of cholesterol, controls blood glucose (sugar) levels, aides in maintaining a healthy weight and prevents constipation (If done correctly).

Getting Six Pack Abs is All About the Effort You Put In

Most of what you want to achieve with your body boils down to diligent and consistent application of fundamentals.

Hopefully with the help of this guide you have at least found out where to start on your path to six pack abs.

Above all, Like most weight loss methods, it won’t lead to long term results unless you pair it with lasting lifestyle change.

Good Luck!

Six Pack Abs
Dave

Dave

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Dave

Dave

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