Tons of people are searching the web looking for a a well structured abs work out that can take them by the hand and help them get six pack abs quickly and naturally.  While everyone wants a tight set of abs, a hardly anybody is willing to put in the work required to get firm abs.  If you want to know how to get six pack abs and you get the fact that you’re going to have to work for them, then I’ve got a really easy and quick abdominal work out out that can work wonders for developing your ab muscles! to get six pack abdominals, and you realize that you’re going to have to work hard for it, then I’ve got a great ab workout for you.

photo credit: Hairy_Jacques

Before I get to the abs work out, I want to let you know that getting washboard abs decline crunches.  Each time I hit the gym, I see at least 3 people at a time focusing on building their abdominals, but only a handful of them actually succeed at getting a six pack. Over the course of a year, I would estimate that I run across a few hundred (at least 600) men and women who spend hours each week working their abs with noting more than a sore midsection to show for it!

Why is it that so many people train their abs with nothing to show for it? I think that most people just don’t understand that in order to get impressive abs, they need to focus on losing body fat by implementing full body workouts and smart diet choices, not by training their abdominals.  Regardless of how effective your ab workout actually is, you won’t be able to see any of your abdominal muscles until you lose enough body fat to expose them. So instead of running to the gym and performing never ending ab workouts, learn how to strip away body fat first and then focus on training your mid section.  Not only will you get a 6 pack quicker with this approach, but you won’t get frustrated when you put in all of the hard work on your abs only to discover that you can’t even see any of them!

A Fun And Easy Abs Workout

This six pack work out hammers all of your abdominal muscles in an efficient order.  Typically you want to focus on performing the hip flexion and leg lift abdominal exercises first, and then your “twisting movements, and then your more traditional ab exercises like Swiss ball crunches and slant board sit ups. Training your abdominal muscles in this order targets each of them in an order that’s most effective.

Just think about it, the leg lift exercises require a a lot more work to complete than either the twisting oblique movements or the upper abs exercises like crunches. What you find if you piece together your abs work out in this order is that you’ll be able to effectively train all of your abdominal muscles without prematurely fatiguing any of them.

Ab Exercise #1 – Hip Flexion Movement

Hanging Knee Raises – Perform 2 sets of 6 – 8 repetitions with a 1 – 1.5 minute rest in between sets.

Ab Exercise #2 – Twisting Movements

Medicine Ball Twists – Again Perform 2 sets of 6 – 8 repetitions with a 1 – 1.5 minute rest in between sets.

Abdominal Exercise #3 – Upper Abs Movement

Weighted Crunches – This time perform 2 sets of 6 – 8 repetitions with a 1 – 1.5 minute rest in between sets.

Ab Exercise #4  – Core Stabilizing Exercise

Vacuums – Perform 2 sets of stomach vacuum contractions holding each one for 8 seconds. In between sets rest for 1 – 1.5 minutes.

Perform this abs work out 2 – 3 times each week with 1 full day of rest between ab workouts. This is an extremely effective abdominal workout that targets each of the muscles in your core easily, quickly and effectively allowing you to develop a tighter mid section. Don’t forget that you should focus your efforts on stripping off body fat at the same time you perform your ab workouts, this is the only way to get a six pack naturally!

What’s the easiest way to melt abdominal fat and get a trim mid section? With the desire to get six pack abs at the top of most peoples to do list, it seems that every body wants to know the best way to uncover their mid section. While I can think of a few things off of the top of my head that could be implemented to move you towards your goal of a firmer mid section, there is 1 big trick…

If you desire to get stunning abdominals, you’re going to have to lose the fat on your waist!

There is definitely a bunch of in for available that shoots to teach you how to burn off midsection fat and expose your ripped abdominals, the truth of the matter is that most girls just don’t want to put in the hard work that’s required to make it happen. Figuring out how to put everything together in order to lose abdominal fat is not easy. It requires a lot of dedication and hard work.

In order to get you moving towards your goal of awesome six pack abs, I’ve put together a list of tips that can help you get to the root of the problem and allow you to strip abdominal fat without having to resort to fad diets, fat burner supplements or any sort of ill advised methods. If you start out by implementing this info today, you will burn ab fat.

How To Strip Ab Fat

Here’s how to go about stripping off ab fat fat and naturally…

1.  Keep track of what you eat each day for 7 days. In order to lose abdominal fat, you’re going to have to pay attention to what you eat so that you can put yourself into a calorie deficit. The only way to lose body fat or abdominal fat is to take in fewer calories than you expend each day. The only way to do this consistently is to keep a close eye on what you’re eating.

2. After you’ve tracked what you’re eating each day for a certain time period, you need to add up the number of calories and reduce your intake by about 300 calories each day (make sure that you eat at least 1200 calories each day though). This will ignite the process and help you instantly take charge of your calorie balance which will force you to lose abdominal fat fast.

3. The next thing you should do if you really want to lose abdominal fat is to make it a habit to perform some type of free weights workout for at least 45 minutes 2 – 5 times each week, in conjunction with 2 – 4 sessions of cardiovascular exercises each week. Both weight training and cardiovascular exercise, burns calories and helps with the calorie deficit that you’re working hard to create. As an added fat melting bonus, when you begin to gain muscle mass to your body because of the weight training, your body begins to instantly burn more calories at rest, which will allow you to lose abdominal fat more effectively than you otherwise would.

The bottom line is that in order to lose abdominal fat, you’ve got to learn how to create a calorie deficit through intelligent dieting and exercise. And you’ve got to make sure that you keep on top of all of your hard work. While it would be great to think that it’s possible to build ripped and shredded abdominals in only a few weeks, in most cases it’s just not realistic.

Building a six pack is a journey that typically involves consistent effort and attention for years at a time. So don’t make the mistake of getting upset after only a few days of work. Just put your head down and get back to work , over time you will strip off abdominal fat and uncover a stunning set of six pack abs!

As promised…in this edition of Gain Muscle Mass Help, I uncover a step by step plan that will take you by the hand and teach you exactly how to get washboard abs without having to use any sort of fad diets, gimmicky ab exercise equipment or take any fat burner pills! If you’ve always wanted to get six pack abs, but you’re not quite sure about what you need to do to make it all happen, kick back and read through the rest of this newsletter, then start to “work the plan” so to speak – With a few weeks of honest effort, your six pack abs will begin to surface.  And it only gets better form there as with every passing week your abs will begin to pop out further and more dramatically than the week before.  If you’ve never followed a plan to lose abdominal fat before, I guarantee you’ll be pleased with the results!

Here’s How To Get Washboard Abs…

1.) The most important thing to keep in mind when it comes to uncovering your abs, is learning how to lose abdominal fat. So before you run out and buy one of the popular ab workout routines take the time to learn how to lose ab fat naturally by implementing a solid fat loss diet in combination with aerobic exercise.  You’re trying to eat fewer calories than you burn on a daily basis – this is the only way to lose stomach fat.

2.) Try to work in 2 – 4 20 minute cardiovascular workouts each week in conjunction with about 45 minutes of free weight based strength training.  This combination of an intelligent fat burning diet and a solid workout program is how to make your abs pop out quickly. It’s the quickest way to get yourself into a negative calorie balance naturally and after awhile it becomes a habit that’s pretty easy to stick with!

3.) Make sure to get 6 – 10 hours of sleep each night.  A lot of people who are overweight do not get enough sleep each night and their lack of sleep may be a big contributing factor.  Sleep is essential to the fa burning process and in order to get six pack abs, you’ve got to make sure and get enough of it to keep your body running smoothly. Getting enough sleep also prevents stress and lowers your body’s tendency to store body fat.

4.) Perform some type of abs work out 2 times each week.  This is enough to stimulate abdominal muscle growth and strength gain, but not an excessive amount that can eventually lead to some form of injury.

5.) Drink a bunch of water each and every day.  Water is an essential nutrient for your body so make sure to give it what it needs.

I know that this plan seems boring and dull to a lot of people, but this is really how to get washboard abs naturally. Sure there are a bunch of fancy techniques that can supposedly help you get a six pack quicker, I guarantee the results will last longer if you work these tips into your day to day life! After you lean how to implement these six pack abs tips

That’s all for this edition of Gain Muscle Mass Help.  Get to the gym and start working on those six pack abs!

Download the PDF edition of the Gain Muscle Mass Help Newsletter Issue #105: “How To Get Washboard Abs”

Your Friend And Trainer,

Nick Andrade
Certified Personal Trainer
Certified Lifestyle And Weight Management Consultant
Author of : The Muscle Mass Advantage

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In this episode of the gain muscle mass help podcast, I start the conversation on one of the most important aspects of your bodybuilding program…bodybuilding nutrition. Because the subject of eating for muscle gain is such a HUGE area to cover, I thought that it might be a good idea to simply lay out the basics of bodybuilding nutrition rather than jump right into the more advanced nutrition topics. In this episode I uncover the critical components of any well rounded muscle building diet and explain how you can manipulate each of these in order to elicit the most potent muscle building response from what you eat.

Trust me when I say that there really aren’t too many things that are more important to your muscle building success than your bodybuilding nutrition outline.  If you get this right from the start, you’re going  to be able to build an impressive amount of muscle mass naturally, but if you don’t get it all figured out, you may not build any muscle mass as all – It’s that important!

Listen to this episode and uncover…

• The critical components of any muscle building diet
• How much of each nutrient you should be eating
• How much water you need to drink each day
• How many meals you need to fit in each day
• How to space out your meals for the biggest benefit

After listening to this episode, you should have a very good idea of what to eat and exactly when to eat it to support new muscle growth. If you find that you could use a little more help on the subject, check out these muscle building nutrition resources:

1. Basic Bodybuilding Nutrition
2. Diet To Gain Muscle Mass
3. Muscle Gain Diet

Looking for a few good ab workouts to help push your ab workouts and make it more effective? If so, you’re definitely not by yourself.  Sure the goal of getting awesome six pack abs is nearly universal at this point, it’s a fact that most people just don’t have a clue when it comes to piecing together an effective abdominal work out. I’ve designed abdominal workout programs that train all of the ab muscles in your abdominal region, making sure that you’ll move closer to getting ripped and shredded abs you’ve always wanted.

Before I jump in and lay out what I consider to be good ab workouts, it’s critical that you figure out up front that it really doesn’t matter how you train your abdominal area, if you’re not going to pay attention to your diet.  While you do need to target some abdominal training routines in order to build up your abdominal area, you’re just not going to be able to see them until you strip away the body fat that’s covering them up in the first place! The only way to make this happen is to get busy burning off body fat not just in your abs, but all over your entire body.

If you’re ready to strip off fat, you’re going to need to pay close attention to what you’re consuming every day as well as performing full body workouts that target the stronger muscle groups on your body. So be prepared to mix up your menu a little bit and focus on training the biggest muscles on your body like your; chest,shoulders, legs,back,etc. Focusing your workouts on the biggest body parts burns more energy witch forces you to melt off more body fat. The more body fat you can get rid of, the more eye-catching your awesome six pack will be!

Good Ab Workouts That Are Simple

I really think that the ab work outs listed below are all you really need in order to carve out an awesome six pack. If you focus the majority of your work on your nutritional approach and hard and heavy workouts and you also make it a priority to sprinkle in a few decent ab workouts each week, you definitely will begin to uncover your abs and achieve your goal of a firmer and sexier mid section.

Don’t try and work your abs every day of the week! Not only is it a counter productive to your goals, but you’ll be negatively impacting the amount of body fat you’re able to burn – instead of focusing on the bigger muscles in your body, you’ll be training with exercises that don’t require nearly as much effort to get through.

Good Ab Workout #1

Hanging Knee Raises – 3 sets x 8-12 reps
Saxon Side Bends – 3 Sets x  8-12 reps
Weighted Crunches – 3 Sets x 8-12 reps

Good Abs Workout #2

Hip Thrusts – 3 sets x 8-12 repetitions
Russian Twists (with medicine ball or dumbbells) – 3 sets x 8-12 reps
Exercise Ball Crunches – 3 sets x 8-12 repetitions

Make it a habit to perform each of these exercises with heavy enough weight to give your ab muscles a reason to grow! Rest for 1 – 2 minutes between sets and try to mentally focus on making sure the muscle contracts during each repetition. Perform each repetition in total control over the weight – do not use training weights that are overly heavy or use bad form or you’ll eventually wind up injuring the muscles in your abs.

There you go…a few good ab workouts that are simple yet effective. Pick one and find time for it in the beginning of the week, then move on to the next workout after some time to rest. Focus on the six pack ab workout tips above, (and make sure not to go insane and train your abdominals each and every day!) and over time, you’ll be able to lose abdominal fat and carve out an amazing six pack.