Six Pack Abs

January 28th, 2010

Tired of the Old 3 Sets of 10-12? Well, So is Your Body! Break Through Your Plateau by Training Drastically Different… a Look at Training Variables.

by Mike Geary, Certified Nutrition Specialist, Certified Personal Trainer

Everyone will inadvertently hit a frustrating plateau in their training at one time or another.  You’re cruising along for a while, gaining strength, losing fat, looking better, and then all of the sudden it hits. Suddenly, you find yourself even weaker than before on your lifts, or you find that you’ve gained back a couple of pounds.  It happens to everyone.

Most of the time, these plateaus occur because people rarely change their training variables over time. Many people stick to the same types of exercises for the same basic sets and reps and rest periods with the same boring cardio routine.  Well, I hope to open your mind and bring some creativity to your workouts with this article!


There are many ways that you can strategically modify your training variables to assure that you maximize your fat loss and/or muscle building response to exercise. Most people only think about changing their sets and reps performed, if they even think about changing their routine at all.

However, other variables that can dramatically affect your results are changing the order of exercises (sequence), exercise grouping (super-setting, circuit training, tri-sets, etc.), exercise type (multi-joint or single joint, free-weight or machine based), the number of exercises per workout, the amount of resistance, the base of stability (standing, seated, on stability ball, one-legged, etc.), the volume of work (sets x reps x distance moved), rest periods between sets, repetition speed, range of motion, exercise angle (inclined, flat, declined, bent over, upright, etc), training duration per workout, and training frequency per week. 

Sounds like a lot of different training aspects to consider in order to get the best results from your workouts, doesn’t it?  Well, that’s where a knowledgeable personal trainer can make sense of all of this for you to make sure that your training doesn’t get stale.  Below are a few examples to get your mind working to come up with more creative and result producing workouts.

Most people stick to workouts where they do something along the lines of 3 sets of 10-12 reps per exercise, with 2-3 minutes rest between sets.  Booooorrrrring!!!!  Here are a few examples of different methods to spice up your routine.

  • Try 10 sets of 3 with a medium weight, resting only 20 seconds between sets.
  • Try using a heavier weight and complete 6 sets of 6 reps, doing a 3 minute treadmill sprint between each weight lifting set.
  • Try using a near maximum weight and do 10 sets of 1 rep, with 30 seconds rest between sets.
  • Try using a lighter than normal weight and do 1 set of 50 reps for each exercise
  • Try a workout based on only one full body exercise, such as barbell clean & presses or dumbbell squat & presses, and do nothing but that exercise for an intense 20 minutes.
  • Try a circuit of 12 different exercises covering the entire body without any rest between exercises.
  • Try that same 12 exercise circuit on your subsequent workout, but do the entire circuit in the reverse order.
  • Try your usual exercises at a faster repetition speed on one workout and then at a super-slow speed on your next workout.
  • Try completing five 30 minute workouts one week, followed by three 1-hr workouts the next week.
  • Try doing drop sets of all of your exercises, where you drop the weight between each set and keep doing repetitions without any rest until complete muscular fatigue (usually about 5-6 sets in a row).

Want more ideas? There are many more ways to continue to change your training variables. This was just a taste of your possibilities.  In order to see how to incorporate various strategies into effective routines, give the programs in my internationally best-selling ebook The Truth about Six Pack Abs a try.  

How To Get A Six Pack

December 22nd, 2009

Most of us spend a lot of time wishing we had a set of six pack abs. They have come to define what it means to be healthy and strong. The problem lies in that it is not that easy to create a set of hard ripped ab muscles without a lot of work and dedication.

We are bombarded daily in the media with commercials for the latest and greatest fat busting, ab ripping machine, or some sort of miracle pill that will do all the work for us. It doesn’t help when there are ripped models demonstrating the latest “Gut Buster Lounge.” Do you really think they got those trim and firm bodies by spending twenty minutes a day-three days a week doing an exercise on a machine that looks like it should be rolling up burritos?

You can spend days and months using these ab exercise gizmos, or doing thousands of sit-ups and crunches but unless you also burn away excess body fat your six pack will never see the light of day. Your six pack will remain nice and cozy beneath a layer of fat and only you will know it exists.

There was a time in college when the running joke was, “Yeah, I have a six pack; it’s just hiding beneath this beer.” It didn’t matter how active we were with mountain biking, skiing, hiking and other outdoor fun, our penchant for drinking beer after our fun ruined any chances we had at a “rock hard six pack.” It all comes down to calories.

The secret to how to get a six pack is really quite simple. It’s what you do with it that takes hard work and dedication. Those fitness models on the TV commercials are examples of what that work and effort can achieve, and not only that they get paid to show off their bodies.

To get six pack abs you need to follow a program consisting of three things.

1. Your Diet – This has everything to do with the food you eat, not the latest diet fad. Your body needs and demands certain nutrients in order to run at its peak capability. Your body is a high performance machine. It needs protein, carbs, fiber, vitamins and minerals and even some fat to function properly. A lean healthy diet will encourage you body’s metabolism to burn off its fat store more readily.

2. Core Strength – You must exercise and strengthen all your core muscles, not just your abs, if you want that firm toned midsection. In addition it is vitally important that you also exercise your major muscle groups which include your legs and back. These are the biggest muscles in your body and working them burns more calories then exercising just your abdominal muscles.

3. Cardio Training – The key to getting rid of fat is burning more calories than you take in. Aerobic training does just that. If you want to get rid of belly fat then get up off the couch and go for a walk, take a bike ride, or play some hoops. Find something you like to do and keep doing it.

If you seriously want to get a set of six pack abs like those fitness models on the TV commercials you will have to put in the work and lifestyle changes to make it happen. You have to burn the body fat in order to make any gains your abdominal exercises give you to show through. Only by following a complete diet and training regimen will you be able to develop that set of six pack abs you have always wanted.

Andrew Bicknell


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Muscle Building Tips – How to Get a Rock Solid Six Pack Abs That Everyone Will Stare at

December 22nd, 2009

One of the hardest region of your body to lose weight is your midsection and thus most people find it very hard to achieve a rock solid six pack abs. Truth be told anyone can lose weight, build muscles and achieve that stunning six pack abs that everyone will stare at. This is provided that you follow a proven system and have a little motivation and dedication.

Here is a step by step guide to get a six pack abs fast:

The first thing to note is your diet. Diet plays an important role when it comes to losing weight and building muscles. If you don’t follow a proper diet plan, you will find that you will have a layer of fat around your midsection. It does not matter how hard you work out, if you don’t get rid of that layer of fat you will never achieve a six pack abs. The abdominal muscles will be working out but the layer of fat above will be hiding all your work out efforts.

Therefore, you have to avoid certain foods that is preventing you from getting rid of that layer of fat. For example you can avoid while bread and start eating more whole wheat bread, you can avoid vegetables oils and start using olive oil etc. Also you can start having more fruits and vegetables on a daily basis and more animal protein which will help you to build muscles fast.

The next thing you want to get down with in order to get that stunning six pack abs is your exercises. You exercises should be short and intense and targeted to get results. All you need is 30 – 45 minutes per day at least 3 times per week. You do not need to spend long hours in the gym as this will only make you exhausted rather that giving you the results you desire.



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The Wrong Six Pack Abs Workout

December 22nd, 2009

What is a good six pack workout?


I don’t know about you but if you are anything like me, I had allot of trouble for years trying to get a good six pack workout! The one thing I have found that really makes a huge difference in obtaining some six pack abs is INTENSITY IN YOUR WORKOUT…period!


Obviously, there are some other elements that come into a good six pack workout, but for me personally I have found that I started to see the best results when I included high intensity into my workout.


Here are some common mistakes I was making with my workouts


I wasn’t warming up properly, what I mean is I wasn’t getting my heart rate up to a high level. I would cycle maybe run but at a very passive rate. Now, I warm up for ten minutes and it is at a very high impact level of INTENSITY! When you have a good foundation to work from the results will come a lot faster. This is definitely one issue you need to address if you want a good six pack workout!


I wasn’t following a proven plan that WORK’S! I only really use to do a few sit ups and expect to see my abs? What was I thinking? Anyhow, I started to follow a proven plan that consisted of full light weight training over the whole body. Once I started to understand the fundamentals of weight loss around the mid-section I begun to see FAT DROPPING OFF and shape setting in. You must work all muscle groups to gain the best results!


As far as my Diet goes, I would figure that because I was working out I could eat anything I really wanted and it wouldn’t matter…’Wrong again’. Having a good six pack workout is a system of 3 different parts all working together to produce a desired product! Without one of the parts you find it very difficult to achieve your goal.


I soon discovered that because my diet wasn’t changing a lot, my results were very poor. Basically I was putting to much sugar into my diet, too many carbs and poor protein! Now I watch what I eat and have found that I feel 100 times better? The healthy food I am pumping into my body has changed everything. I have more energy for the gym, my thought pattern is sharper and I am happy.


These are some of the major factors in getting a good six pack workout. There is a lot more to it but these facts are the basic picture of what it takes to get 6 pack abs.


The Process of Getting a Six Pack – What Needs to be Done?

December 22nd, 2009

Unfortunately there is no quick and easy way of developing a six pack. Flat abs and six packs are difficult to achieve. The development of a firm, flate and defined stomach is a process that requires a significant amount of time and dedication.

There are two main steps in the process of developing a firm, flat and defined stomach. These are weight loss and the strengthening of the abdominal muscles.

Weight Loss: It is common belief that abdominal exercises are the most important means of obtaining a six pack; however this is not the case.

Before your abdominal muscles are able to show, you must lose weight. Abdominal muscles will only become visible when a minimal fat to muscle ratio exists in the body. Weight loss is achievable through altering the diet to eliminate excess sources of fat and a variety of weight loss activities and exercise.

In the particular case of developing a six pack, weight loss actually refers to a reduction in the amount of body fat a person has stored. It is essential to reduce the amount of body fat, as fat stores will only serve to cover the abdominal muscles, thus preventing them from being viewed.

Strengthening the abdominal muscles: Once weigh loss has occurred, abdominal muscles must be developed and strengthened through a variety of abdominal muscles strengthening exercises.

In many cases, despite following a strict regimen for diet and exercise, many people are still unable to develop a six pack. This is mainly due to the fact that most people are unable to lower their body fat levels to the fat requirements for a six pack as these requirements are lower than that required to maintain current lifestyle and is lower than the healthy range for the bodily functions of most people.

Many people are also unable to develop a defined stomach due to the genes they have inherited. Our genes play a major role in the way our bodies function and in some cases some people may be genetically predisposed to developing a six pack and flat abdominals easily, whereas many of us are not. Unfortunately, if this is the case, no amount of diet and exercise will see a six pack develop.

In many cases, the process of developing a six pack will often require more exercise than many peoples schedules will allow, will require more attention to be paid to the diet and will require a more strict adherence to diet and exercise than first anticipated. For this reason many people may opt for some simple exercise and diet for weight loss, as opposed to the development of a six pack.

The process of obtaining or trying to obtain the stereotypical perfect flat abs is long and does require a high level of commitment. Before embarking on this quest, it is best to think about your reasons for wanting a defined abdominal region and weather a six pack will change your life for the better.

In many cases, even if a six pack is not possible, weight loss and a better looking and feeling body will be so diet and exercise are definitely beneficial and should not be discarded in the event that a six pack cannot be achieved.

It is important to set realistic goals, as opposed to aiming to high. Begin by aiming for weight loss and muscle toning, and work up from there is necessary.

James Penn


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The Truth About Ripped Abs for Women

December 22nd, 2009

One of the most overlooked and important aspects about getting ripped abs for women is having the proper motivation. To many times women focus on the wrong things, worrying to much about which workout to use and which diet to follow. By maintaining focus on your goals and the reasons why you want a set of firm abs you will better see that goal met.

For those women aren’t willing to make the proper sacrifices and make the necessary changes in their lifestyles getting that flat trim stomach may be nothing more then a dream. The reason for this is simple; much like anything in life if you wish to succeed you need to give forth the proper effort.

If you are a woman looking to get ripped abs what is your motivation. Is it a trim sexy body? Are you trying to improve your overall health? Only you can answer that question but whatever your reasons you need to use these to keep motivated to reach your goal. If you understand what a set of strong abs will do for you and you know why you want them it is much easier to stick with your healthy diet and exercise routine.

Ultimately this is what will tax your motivation the most because eating a healthy diet and exercising regularly is the only way to get a set of ripped abs for both women and men. It is so easy to just say the heck with it and go back to your old ways because it does take work to meet this goal.

There is no shortcut to a tight stomach regardless of the claims made by all those infomercials you see on TV. Do not get fooled by the hype that the latest fat burning pill or ab lounge rocker machine promise. The motivation to change the way you look and feel about yourself comes from within, not from the promise of some huckster on TV.

The point is that ripped abs for women requires you to change not only your way of thinking but many of those habits that are detrimental to your goal. If you stay focused on what you want and concentrate on those things that will get you there, namely hard work and healthy lifestyle choices you will soon have the set of abs you’ve always wanted.

Andrew Bicknell


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How to get a six pack without trying way too hard?

March 23rd, 2010

I just finished my wrestling season and i got a six pack from it. But they are not visible unless i flex. DOes anybody know an easy workout plan or suggestions of something i could do each day to make my six pack be there without flexing?

Your going to have to lose some of your body fat, so dieting will see better results. Eating 5-6 times a day will help as it will keep your metabolism fueled. I do a boot camp 3-4 time a week I got fitter but it never really showed, until I changed my diet.


March 23rd, 2010

Whats the best workout that will gain you a six-pack the fastest?

getting a 6-pack is all about the diet and reducing the body fat to a low enough level to see the entire abdominal wall with out flexing. abdominal training only strengthens the muscles in the mid section, it has no effect on fat there as you can’t spot reduce fat stores. cleaning up the diet, eating more protein, more high fiber carbs and less processed carbs, plenty of veggies and some health fats will give your body the nutrients that it needs so that it will release fat stores for use as energy. you need to follow a low calorie diet. something close to your BMR + 500 calories a day.

How to get a 6 pack by the end of Summer Vacation?

March 23rd, 2010

I am 13 and weigh about 125 lbs. I need to know how to get a 6 pack by the end of summer. This includes the exercises on getting a 6 pack, and how long I should do them each day. Please help me out and thank you for your time.
Also how many times I shud do the exercises/exercises.

What i did to get a six pack in a couple of months was run, ab workout, run, ab workout and run. The reason why i ran a lot was because my trainer told me that i needed to have between 6% and 8% body fat to have cut up abs. Also the foods i eat help me maintain keep my six pack because one can loose it by not eating right. The workouts i did were ones that the video P90X does except i did them every day. I think you can download P90X ab ripper on Limewire and the foods i eat are pretty much everything that has to do with protein like fish, chicken and tuna. Also eat green vegetables and fruits as snacks or next to your main dish. Oh and i eat like 6-7 times a day because i play football and workout at the gym at night, so i recommend eating a lot if your active or really athletic. Don’t worry though, if you don’t get a six pack by the end of summer, you can do it by fall or winter. ;- )

How to get 6-pack abs or chest muscles or wide shoulders.?

March 23rd, 2010

The question pretty much sums it up. How do you get 6 pack abs, like what exercises or rountines or w/e. I have good biceps and triceps and leg muscles. Now all i need are chest muscles. Any tips?

Abs crunches everyday. Chest do heavy incline press.
A wide back takes a lot of pull up and push ups