With all of the six pack ab workout information online it gets very hard to cut through the clutter and find the exact nuggests of information that you need to design and put together a six pack abs workout. So that’s exactly what we’re going to do here. You can debate for days but when you break it down, these few principles are what will change your body.

Interval Training

While most people know that they need to do cardio for six pack abs , they aren’t aware of the superior method for acclerating fat loss. The Tabata method involves alternating periods of 20 second of sprinting with 10 seconds of low to moderate intensity cardio, either walking or jogging. Now that is traditional interval training. What was found with tabata was that doing it for four minutes lead to more fat loss then traditional aerobic training. The problem is that the tabata method is very intense so it can not be done every day even though the tabata workouts are shorter and provide a better six pack ab workout.

Start out with the following workout

Weeks 1-3: 10 seconds of work and 20 seconds of rest for 4 minutes

Weeks 4-6: 15 seconds of work and 15 seconds of rest for 5 minutes

Weeks 7-10: 20 seconds of work and 10 seconds of rest for 6 minutes

Use A Form Of Periodization

With the typical six pack ab workout will only consist of more exercises more sets and more reps, the best way to get results is to use some form of periodization. That’s such a fancy way of saying “program design”. Most people get stuck in the “more” mode because that’s the only training method that they know for pushing themselves through training plateaus.  Recently published research from Arizona State University (I had the great pleasure of studying under one of the researchers) has dsicovered a new, more effective way to designing your six pack ab workout for maximum gains.

Undulating periodization varies your set and reps schemes so that your body never adapts to the training. You don’t repeat the workout for a few days so your body won’t adapt. Plus you add variety of movements to your six pack abs workout so your body get challenged each training session. Here’s what a undulating workout may look like for your arm training

Days 1 and 3: Barbell curls-3 sets of 12 reps 60 seconds rest

Days 2 and 4: Barbell curls-4 sets of 5 reps 45 seconds rest

Just that slight variation will completely change your physique. See this way we don’t have to bring up the conversation of which sets or which reps to use in the workout. You don’t need to be concerned with the myth that high rep workouts burn stomach fat faster or that low rep sessions build muscle. You’ll be using variations of set and rep schemes each time you workout. It’s literally endless, here’s some set and rep combination

4 sets of 6 reps

3 sets of 15 reps

2 sets of 20 reps

5 sets of 5 reps

7 sets of 3 reps

4 sets of 12 reps

The list is endless.

What’s the diet like?

Most people make the mistake of thinking that their workout will get them their six pack of their dreams and put very little thought and focus onto their six pack diet. You’ll never get the results you want without having the foundation of a good diet that includes plenty of protein, timed carbohydrates and healthy fat in your diet.  Lastly, eating too much fat, not eating enough protein and excessivly consuming carbohydrates will wreck any and all progress that you get from your six pack ab workout that day in the gym.