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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.
How Can I Get a Six Pack: 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 excessively consuming carbohydrates will wreck any and all progress that you get from your six pack ab workout that day in the gym.
How to get six pack abs:the lower abs
Your stubborn lower ab fat isn’t going to go anywhere on its own. Cortisol, a stress hormone that when chronically elevated breaks muscle tissue, responds to stress from our personal life and from training. If cortisol is elevated over a long period of time, burning fat and getting six pack abs becomes a lot harder. There’s a reason why your top 4 abs are very visible but it’s hard to get that defined set of six pack abs. You can lower cortisol naturally through the use of various nutrients like green tea, omega-3 fish oil, calcium d-glucarate and maca. You also need to control your cortisol through proper nutrition. Keep your starchy carbs limited to your breakfast, pre workout and post workout period while the rest of your day consists of green vegetables and fruits.
If you want to get a defined set of lower abs you then have to look at your training.
Six Pack Abs training splits.
I’m often asked what are the best type of ab workouts and the problem happens in a fundamental theory of training. Your abs are like any other muscle in your body and you need to treat them that way. Break your training up through upper ab, lower ab and rotation training. This way you can train your abs three times per week. I don’t care what exercise you do and you think that there’s certain exercises to help you get six pack abs, just train your stomach through different movement patterns three times per week.
Rapid fire six pack abs faqs
Q: How important is your thyroid health for getting six pack abs?
A: Your thyroid health is important period. Professional bodybuilders use anabolic thyroid hormones but that doesn’t mean that we should consider natural thyroid hormones to support our fat loss.Getting six pack abs is about getting your bodyfat low enough to see the detail. Don’t mess with your hormones. Follow a solid six pack diet plan and be consistent.
Q: Is intermittent fasting the best diet approach for getting lean enough to get six pack abs?
A: I like intermittent fasting but I don’t feel that there’s one best diet approach to craving out a detailed set of six pack abs. That being said, intermittent fasting does raise your growth hormone levels which is a paramount hormone for improving your fat loss rates. It also teaches you to be hungry which is needed on this society that is lost on the idea that you need to eat small meals for your metabolism. It can also halt diet driven muscle loss.
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