How to Get Six Pack Abs (No Easy Way!)

It’s really possible to have abdominal muscles (abs) in other saying  “6-pack“, like as you see in the magazines. Only discipline and time are required for this! Do you need to pull the shuttle, hungry? What is the role of exercise and nutrition in having 6-pack abdominal muscles? Do you have to work the stomach every day? We distinguish this post from our very curious subject. These are tons of questions about how to get six pack abs. And also some myths with totally wrong beliefs.

A Closer Look to the Abdominal Muscles

First, let’s get to know the anatomy of the abdominal muscles. We can roughly study abdominal muscles in three parts: rectus abdominis, external and internal obliques and transverse abdominis.

The external abdominal muscles are deep underneath. These six-part abdominal muscles are starting to become visible from the outside when the body fat is low enough (usually 10% for men and 18% for women). Muscle fibers are arranged from top to bottom. The basic function is to bring the hip bone closer to the rib cage, that is to bend the stem forward. They also help protect internal organs from external bumps.

The abdominal muscles are external obliques and internal obliques, and their main task is to allow the body to move sideways and rotate. When a low fat ratio is achieved, the part close to the bottom becomes visible.

The internal abdominal muscles are under the rectus abdominis muscle group and are not visible from the outside because the muscles are deep. Muscle fibers are wrapped around the spine to tighten like a belt and the main function is to stabilize the spine in place.

5 Myths About 6-Pack

After so much anatomical knowledge, let’s go back to the external abdominal muscles that you want to make visible, which is your main position, and first let the legends break down.

1. You can not make your abdominal muscles visible by driving more abdominal muscles by taking more shuttles, or any other exercise. If you do this, your abdominal muscles will be getting stronger – which is something we want. – But the strengthening of your abdominal muscles does not mean it becomes visible.
2. It is not possible to make abdominal muscles visible by consuming the foods or supplements that are said to be fat burning.
3. By detoxing, you can not reveal abdominal muscles by throwing waste or chemicals that are said to have accumulated in your body.
4. Regional fat burning creams, medicines will not work at all, do not waste money.
5. Cutting or over-reducing water intake will only cause you to suffer from dehydration and we do not recommend that you put your health in danger.

You start to understand some things I hope. There is no easy and short way for your abdominal muscles to become visible. On the contrary, this road requires a lot of patience and effort. Making your abdominal muscles visible means being disciplined, so start thinking like that. This discipline is about eating more than anything. You ask why? Keep reading!

Get 6-Pack in 10 Steps

Above we used the phrase “It is found directly under the deep” when defining rectus abdominis muscles. Another tissue just below the skin is fat. The fat tissue is located between the skin and muscle tissue, and in fact this tissue is stored for future use of the unused energy. If this fat tissue is not thin enough (if the body fat percentage is not low enough), it removes the muscles deeply and prevents it from being seen from the outside. If you want to make your abdominal muscles visible, your main goal should be to reduce your body fat percentage!

Here’s what you need to do to succeed:

1. You will start to lose weight. Of course the kilogram you will give will go as fat mass. For this you will be doing weight and cardio work regularly. Cardio will accelerate metabolism and provide the maximum amount of calories per unit time. Weight training will also help protect muscle mass while losing weight.To lose weight, you will need to calculate the calories you spend on your body during the day and spend the activities. It’s not that hard. Google has calorie content of all foods available, so you can easily find out if you spend about 400-500 calories per day in your body. In this way, you will start to lose weight very quickly.
2. You should consume plenty of water every day. Try to get up to 3-4 liters a day. Water consumption is very important when weighing!
3. Limit alcohol or completely cut it. There are plenty of calories in the alcohol, and these calories are not the quality calories we can use for energy. Alcohol also makes it difficult to reach its goal by temporarily stopping fat burning in the body. Cutting alcohol may also require you to limit yourself to certain social activities, be ready for it.
4. Try cutting desserts, processed foods and especially simple carbohydrates. These too will make progress much more difficult.
5. Unlike many people believe, you will not cut fat. Approximately 20% of your total calories per day can come from healthy fats. It is very, very important to consume quality oils every day. As an example of quality oils; fish oil, olive oil, almonds and walnuts, as well as fats such as avocado and coconut. Insufficient fat can harm body functions and hormonal balance, which can make it harder to lose weight. Yes you did not hear it wrong, you should consume enough oil to burn fat!
6. Every night in a dark and quiet room, try to sleep for about 8 hours of good quality and uninterrupted sleep. It is very important to rest your sleeping body and restructure your muscles. Read about our morning workout routine article.
7. Exercise hard at least 4 or 5 times a week. Be sure to check with a doctor first and make sure you have a health problem. In weight training, the goal should be to run all muscle groups at least once a week. Do not skip the workouts, but try to work out more than once a day, because this is not necessary. You do not have to work your abdominal muscles everyday. You only need to work 2-3 times a week. Diversify cardio training to get the most effective results. Do both long-term low-intensity and short-duration high-intensity training.
8. Limit carbohydrates, but do not cut. Especially try to consume immediately after training. Approximately 35-40% of daily calories come from carbohydrates. Try to consume protein, vegetable and quality oils regularly at all meals.
9. When you go down to the desired level of discretion, that is, when you are satisfied with the appearance of your abdominal muscles, there is one thing you need to do. You need to equal the amount you get and spend by playing with the amount of calories you get during the day, so you will lose weight.
10. You Need Discipline! All of the above items are aimed at lowering the fat content of your body without disturbing the functioning of your metabolism functions. It is a tough process that can change your eating habits, require psychological adaptations and sometimes even compromise the social environment.

Another point to remember is that all of the above steps should be continued for a long time. I am sure you have lost weight in a very short time by applying strange and unhealthy diets such as “Yogurt and water diet” around you. But most of these people should also see that they are taking these pills back soon. And do not even try to deprive your body of necessary vitamins over long periods. The goal should be to build and sustain a sustainable model of physical, psychological and social aspects. This is a time-consuming process. It is impossible to reach the goal of being rational, stable and stable.

If you are dead serious about getting 6-pack and ready for real workout,  we recommend 6-week abs training course. But let’s be clear; it’s not easy at all!