6 Pack Abs Shred Access

Freaky Abs! The Monster Guide To A Shredded Six Pack

3 hours ago

• Stage 1: Workout #1 Stage 1: Workout #1 Exercise Sets Reps 1-3 10-25 1-3 20-60 seconds
• Stage 2: Workout #1 Stage 2: Workout #1 Exercise Sets Reps Weighted 2-5 10-25 2-5 60-120 seconds 2-5 10-25
• Stage 3: Workout #1 Stage 3: Workout #1 Exercise Sets Reps Stand Up 3-5 10-25 Walking 3-5 60-120 seconds Weighted Roman Chair Sit Up 3-5 10-40 3-5 10-40 The Big Reveal! Diet And Cardio For Eye-Popping Abs The hard work is done, but the battle has only begun. You've made the effort in the gym and now it's time to drop the excess fat and reveal the hidden six pack. This section will focus on both diet and cardio. A properly structured eating plan is the key to efficient fat loss, so that you can get ripped without losing muscle. Cardio will help you during that journey but it is not the be all end all. While both are important, remember that cardio alone won't create amazing abs. A well-planned diet with minimal cardio can help you shed fat, but cardio with a poor eating approach puts you on the road to nowhere! Dieting For Fat Loss Cutting fat isn't just about reducing calories and eating more healthy. Believe it or not, you can  eat healthy and eat fewer calories but still be eating wrong. In addition, many generic approaches actually make it hard to shred up and reveal your abs. Let me explain... While healthy eating is, well....good for your health, it's not the most efficient "beach body" dieting approach. Healthy eating is a generic term, and 9 times out of 10 it lacks focus and the key ingredients that are required to shed fat and reveal your abs. A proper fat cutting diet will help you to maintain muscle while losing fat, and this is what you want. When you are "only" eating healthy, your diet is probably working against you because you are losing muscle AND fat. This makes it difficult to reach the proper bodyfat levels required to see your abs. Simply stated, you become thin, but a good portion of the weight you lose is muscle, so your bodyfat percentage drops more slowly. This prolongs the length of your causing you to lose more and more muscle. With this approach there's a good chance you will never reach the goal of seeing your abs. If you do, you won't have much of a physique to go with it. Here are the cornerstones of a proper cutting diet approach; one that allows you to retain most of your existing muscle while losing fat: Meal Frequency - It's better to eat every 2.5 to 3 hours than it is to eat a small breakfast, a salad for lunch, and a random healthy evening dinner. Frequent, small meals not only help you mentally (because your next meal is only a short amount of time away), but they are also proven to be an extremely effective method of getting ripped. Protein - Most diets don't include enough . Protein is required to repair and build muscle tissue. Without enough dietary protein you make it difficult for the body to hold on to the valuable muscle you worked so hard to obtain. As a general guideline, men should  eat about 30-35 grams of protein every 2.5 to 3 hours, and women should consume about 20 grams every 2.5 to 3 hours. Fat - Don't avoid ! The body needs fats to function properly. Forget the idea that eating fats make you fat; it's not true. 20 to 35% of your daily calories should come from healthy fats. Calorie Intake - Rapid weight loss is not the best way to get shredded abs and a great body. If you are losing more than 1.5 to 2 pounds per week, there's a good chance that much of this is muscle loss. Dial in your daily calories so that you are losing the right amount of weight each week. Resistance Training - Don't make the mistake of using lighter weights and higher reps while trying to get ripped. This is a major mistake! You need to train just as hard in the weight room while cutting as you did when trying to build muscle. Using lighter weight sends a signal to your body that the current muscle mass you are carrying is no longer needed, and that it's ok to give it up. While it is beyond the scope of this article to provide a specific eating plan, there are many resources on Muscle & Strength that can get you on the fast track to a shredded six pack. Use the following articles as resources. If you have questions or need further advice, consider joining the . . Don't lose your hard-earned muscle! This guide and Q&A by Brad Borland shows you how to drop fat and retain muscle. . Get shredded the easy way! Russell Branjord shows you how to rely on nightly carb feedings to lose fat and get that six pack. It's time to carve that Winter bulk into a shredded beach body. Brad Borland shows you how to use fat for fuel while maintaining, or gaining muscle. . A guide to popular muscle building and fat loss eating and diet approaches, including a look at frequent feeding, Paleo, Keto and more! . Baffled by bro science? Want to know the real deal? Dustin Elliott gives the muscle building truth, the whole truth and nothing but the truth. . One of the most frequently asked questions we get is how to create the correct diet for building muscle. In this article Doug Lawrenson teaches you exactly how to do it, no matter what your goals are. Supplements And Fat Loss Dieting presents a whole new set of challenges for the body. By restricting calories you are also restricting nutrients. One could make the argument that supplementation during is more important than supplementation during the process. In either case, the following supplements are worth considering: Multivitamin - It is simply not good enough to eat healthy and hope that all your nutritional bases are covered. Weight training and cardio tax the body, depleting it of vital nutritional resources. In addition, you are placing your muscles in repairing and building mode, meaning that you will need more than an average share of vitamins and minerals. A good product will fill in all the "holes" in your diet. Fish Oil - , or healthy essential fatty acids, should be a staple for anyone that trains hard. Healthy oils and essential fatty acids are well known for improving overall health, vitality and brain function. But healthy oils also play an important role in muscle building and fat loss. A Danish study proved that supplementing with the correct ratio of essential fats can increase stamina, improve muscle development, speed recovery and improve cardiovascular function. Pre-Workout Formula - A allows you to train longer, stronger, and with more energy. Simply stated, a pre-workout supplement functions in a synergistic manner with your fat loss supplement, and with your aggressive training approach, amplifying your efforts and maximizing fat loss. Fat Burner - There are many fat loss supplements available that can help you burn fat fast. To find the fat loss supplement that's right for you, check out our . Cardio For Fat Loss While cardio can be beneficial to the process it is often overused or used incorrectly. While cardio can help you shed fat, performing too much cardio when it's not needed can result in the loss of muscle tissue. It's best to only incorporate a moderate amount of cardio when starting a cutting diet, perhaps no more than 3-4 sessions of 20-30 minutes per week. If you feel that this is not enough, or that your fat loss diet has hit a plateau, slowly add in additional cardio. Here are some tips to maximize your cardio: HIIT vs. LIT - HIIT is high intensity interval training, such as cycling between periods of sprinting and light jogging. LIT is low intensity cardio, such as walking on a treadmill or using a Stairmaster. There is a heated debate over which of these is most effective for burning fat. The bottom line is this...exercise is exercise, and all forms of cardio help to burn calories and elevate your metabolism. Cardio and Resistance Training - If muscle retention is a primary goal, perform cardio after weight training. If you enter your resistance training sessions fatigued, it will make it hard to perform at 100%. The human body needs all the incentive it can get to retain muscle while losing fat. Sub-par resistance training workouts can put you on the fast track to muscle loss. Cardio on Off Days - Cardio can also be performed on off days, or on days in which you are not performing resistance training. It may also be convenient to perform cardio first thing in the morning or several hours before your weight training session. If you use this approach make sure you feel 100% before hitting the weights. Cardio Monotony - Cardio does not have to be mindless and boring. Pick an enjoyable form of cardio, and if one doesn't exist, create one! Cardio can be performed in intervals, using everything from sled dragging to swimming to kettlebell swinging. Don't chain yourself to a treadmill. Exercise should be fun. End Notes Carving out a six pack or flat stomach is hard work. Maintaining one is even more difficult. Make sure to set realistic goals. Even the most shredded and ripped and fitness models will tell you that it's impossible to stay in peak condition year round. With that said, you don't have to allow your bodyfat levels to get out of control. If you find that your bodyfat levels are beyond a comfortable and manageable level, go on a short term cutting diet. If you are already lean, losing 6 to 8 pounds of fat over a month's time should help to shred you up. Also, never allow yourself to get more than 20-25 pounds past your ripped to shreds body weight. Losing 25 pounds of fat will require a 16 week cutting diet. 40 pounds of fat would require you to diet for half a year! Remember that a healthy fitness lifestyle is a balanced lifestyle. Allow yourself one reasonable cheat meal per week. If muscle building is a goal, keep in mind that it can be very difficult to add muscle without adding some fat. Become a master of your own body and know the food you put into it. This will lead to success, and to an amazing set of six pack abs. Join over 500k subscribers who get a free weekly email with the latest workouts, expert advice, videos and deals from Muscle & Strength. First Name Contact Me By Fax Only. Yes or No? Select your fitness goal Choose Your Goal Build Muscle Lose Fat Increase Strength Improve Sports Performance Healthy Lifestyle Subscribe Free Steve Shaw is an experienced raw masters powerlifter with over 31 years of iron game experience. His best competition lifts are a 602.5 pound squat, a 672.5 pound deadlift, and a 382.5 pound bench press. Steve is also known as a powerbuilder. His goal is to help others build as much muscle and strength as humanly possible. 39 Comments Your name * E-mail * The content of this field is kept private and will not be shown publicly. Comment * Plain textNo HTML tags allowed.Web page addresses and e-mail addresses turn into links automatically.Lines and paragraphs break automatically. Notify me when new comments are posted All comments Replies to my comment Tony Rivera Posted on: Sun, 03/21/2021 - 15:10 The abs are not a small muscle group. The abs are a large muscle group, covering your whole mid section and obliques. Cardio is one of the best ways to show your six pack. However, I use a lot of HIIT training to do so. I like to combine strength training and cardio together. This way you can get away with not eating a strict diet. This works for me, but I also know you have to find what works for you. :) J.R Posted on: Wed, 02/03/2021 - 00:16 Awesome article. Thanks for the helpful info! eden salilig Posted on: Sat, 06/14/2014 - 23:32 I just favorited this post. Thanks for this very informative article. It has everything I need. Kathy Posted on: Sun, 06/08/2014 - 22:52 How old should you be for this? Shahrukh Posted on: Wed, 12/18/2013 - 11:57 Hello, Excellent Guidance, But if you can include any Sample DIET, Because i am doing everything else perfectly as mentioned. Rex Posted on: Wed, 11/20/2013 - 03:56 Hi Steve, I just want to now how do you lose fat at the side of your belly? Are there certain foods responsible for this or are there specific 6 pack abs exercise for loosing them?... Thanks Alex Posted on: Sun, 10/27/2013 - 23:48 dear steve, i have a BMI of 16.6 i know its bad but i just can stop eating meat ( protein) i eat twice as much as im supposed to i have a six pack but its barely visible i do about 80-100 crunches a day help. Luke Posted on: Fri, 10/11/2013 - 19:57 Excellent Article , thoroughly enjoyed it! Taimour Abeqwa Posted on: Mon, 10/07/2013 - 19:30 Amazing article I already save it on my mobile and I will be using it in my workout Dheniz Posted on: Mon, 04/29/2013 - 00:57 Hello Steve...my name is Dheniz. I am already 36 y.o. I just started to workout a few weeks ago with my 3-day program workout. My height is 5'7 and 73 kgs. I have a little fat on my abs. I just want to know from you as an expert if it's still possible for me to reach my goal to have a totally ripped body? bob Posted on: Wed, 04/24/2013 - 10:08 what you call those abs thick are you kidding me moe Posted on: Wed, 12/12/2012 - 18:03 what kind of excersices can i do with weights?? moe Posted on: Wed, 12/12/2012 - 07:10 hello Steve my abbs are perfect with perfect definition but i want to make them bigger now as other parts of my body are getting bigger so does this workout also help with that?? Joey Posted on: Wed, 12/12/2012 - 17:13 Train your abs like any other body part for growth - progress with heavy weight. Rob Posted on: Tue, 12/11/2012 - 00:14 Hi Steve, my name is Rob, im 6'4 and just under 220lbs. Im in the gym at least 3 days a week for 2-3 hrs. I do three sets 50+kg (machine wont go any higher) resisted pulley crunches on my knees at the begining and end of each workout and its honestly starting to get easy. but im not seeing much of a result. I also swim and run every day so i know im fit. What am i doing wrong? Joey Posted on: Tue, 12/11/2012 - 13:02 You can do all the ab workouts in the world, but if your body fat % is not low enough you won't see your abs. If you want to see your abs, you'll need to focus more on your diet - "abs are made in the kitchen, not in the gym". Of course, it really helps to build up your abs in the first place. Sherry Osborn Posted on: Wed, 08/01/2012 - 21:39 Strengthen your abdominal core muscles and lose your body fat. The concept may sound simple, but putting it into action can be quite challenging. It will take dedication, time and patience to get a six pack; but in the end, the effort is well worth it. To get six pack abs you need to do two things: lose fat and build muscle . You get this by dieting and exercising daily. You can have the most toned and muscular abs, but it will not show if there is a layer of fat over them. This article will discuss ways in which you can accomplish both of these goals. Wessam Posted on: Mon, 05/14/2012 - 06:43 hi steve im just wanted to be sure of something, in stage one , do i do the number 1 work out till number 3 all in the same day or do i do each work out on different days. thank you Steven Posted on: Tue, 05/15/2012 - 12:50 No, those are merely sample workouts. Roland Joseph Posted on: Sun, 05/13/2012 - 09:35 Though you might like this read! Manny Posted on: Mon, 03/12/2012 - 21:30 Outstanding article. Very complete. I am 23 years old weight 146 . Go to gym for 2 hours day 5 days week. Do cardio 3 times week for 10 min HITT. Eat evry 2 hours. 3 big meals of about 60-100 carbs and 3 small meals from 10-30 carbs depending on intake days. Fat intake varies on my high and med carb intake days. I usually have 3 days of high carb consumptio from around 350 carbs day and med intake of about 200-250 carb per day. My fat intake on high carb decreases to around 30 g day and increases to about 80-100 on med carb days. I am shreded but looking to gain muscle mass. Also, protein intake around 30-50 grams per meal. Am i on right track? Should i eat before bed? If so, what would be recomendable? Calorie intake is around 3000-3500 more or less. Thanks for any help Steven Posted on: Tue, 03/20/2012 - 12:18 Looks like a solid approach. Eating before bed...try a casein shake and perhaps a handful of almonds. Nothing too heavy. Michael Posted on: Sat, 12/03/2011 - 12:28 This article was an amazing read! The info is endless and needed, and it's gives you the reasons to do or not to do certain excercises! Perfect for me. otis Posted on: Wed, 07/13/2011 - 17:48 hey i've been on stage one and know feel ready for stage two, only problem is i mainly workout at home and have limited equipment would there be any replacement exercise anyone can recommend for "hanging v-style leg raise" since i've got everything else covered??? much appreciated andreas Posted on: Tue, 06/21/2011 - 05:55 hello Steve, I've been training from september,i am on a high protein diet program, i accomplished a 12.6% body fat, 79kg(previously i had 16% b f and 83.5 kg-1.79 m). i do full body workoutsand and abs 3 times a week and cardio+aerobic exercises including weigts(circuits) for fat loss 3 times a week. i don t know what i do wrong, i still have a belly, pls help .....!! Gil Posted on: Sat, 06/11/2011 - 21:29 Love this article! Been training my abs with your help of course and very proud of the results. I incorporated flexing my abs at the end of my workouts. Thanks! shane Posted on: Sun, 02/27/2011 - 12:03 great article thanks , should the second stage workouts be performed on the same day or different days ? thanks again steve Steven Posted on: Mon, 02/28/2011 - 08:47 Different days. generally with at least a day of rest between workouts. Mel Posted on: Sat, 02/26/2011 - 16:35 Low Intensity cardio over an extended period (greater than twenty minutes) leads to lipolysis (fat breakdown). It is essential to train within your aerobic range because fat is broken down for energy metabolism in a process called oxidative metabolism which requires oxygen. Ideally this should be done after a weights session. This is because most of the free plasma glucose will have been taken into the muscle cells during weight training. You are therefore encouraging your body use alternative energy stores (ie fat). Johnny P Posted on: Tue, 02/15/2011 - 15:05 Hi Steve, I know that this article states that you should eat correctly to burn off the fat to obtain a nice six pack but in my situation I'm 5'8, 145 Pounds ( i have to work out just to keep my weight up)and I eat whatever is in sight. I have a really small body frame and I have like 5 percent body fat. I want to know if I should still follow a strict diet to accomplish my goal of getting a nice 6 pack. Please let me know. Thanks, JOhnny. Steven Posted on: Thu, 02/17/2011 - 13:20 Hi Johnny, At 5 percent bodyfat you would already have an amazing six pack. Most likely if you do not have a six pack currently, your bodyfat is higher than 12-14%. A six pack is primarily diet, so if you want one, yes, you will have to diet correctly. But as stated in the article, if you are not training hard with weights, you will lose muscle in the process. Mario Posted on: Sat, 02/12/2011 - 19:45 Hi Steve. My abs are hard but not showing! I dont have much belly fat but my belly looks bloated, maybe its the food im eating? Thanks Steven Posted on: Mon, 02/14/2011 - 10:33 Hi Mario, Yes, to reveal your abs you need a proper cutting diet. Check out some of the resources listed in the article. Ricardo Posted on: Tue, 02/08/2011 - 09:40 Hey Steve, my name is ricardo i was into a UP/LO split routine for a while, i managed to put a couple lbs and a nice 6pk, i could say i was a beginner then, now im looking to put on more muscle and definition what can i do, i play soccer at least twice a week for 2 hrs, my job is not very active im sitting down all day long and i have a fast metabolism 5'9'' 180lbs (weight before split routine was 138lbs) i burn too many calories and i cant go up in mas and definition, pls HELP, thank u very much Steven Posted on: Wed, 02/09/2011 - 08:20 Hi Ricardo, To add muscle you will need to learn to out eat your metabolism. Foods like whole milk, almonds and healthy fats can help you add calories without filling you up excessively. Here is an article that can help: Ricardo Posted on: Wed, 02/09/2011 - 11:19 Thank u very much Steve, that link was really helpful, pure knowledge u r SR. thanks !!!! gsr101 Posted on: Thu, 02/03/2011 - 19:58 please make more articles like this for other body parts, very informative and helpful. thank you. jackfish Posted on: Wed, 02/02/2011 - 23:19 Very good article. Informative and it has lots of information I've been looking for. Sometimes we need to know the 'whys' in things. Thanks Julez Posted on: Wed, 02/02/2011 - 14:34 Great article. Very informative.

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