6 Habits to Chisel a Solid 6-Pack
ronadams52
Posts: 176 Member
Several of my clients have mid sections that would be the envy of others their age range and gender but they still may not be exactly where they want to be. Hitting the abs varied, hard and frequently is very important but there are other considerations just as important.
6 Habits to Chisel a Solid 6-Pack
By Bill Hartman, P.T., C.S.C.S.
If you can't see your abs, don't assume it's because you're missing out on a magical abdominal exercise or secret supplement. Blame your mindset.
You see, losing belly flab is a boring process. It requires time, hard work, and most important, dedication. Take the right steps every single day, and you'll ultimately carve out your six-pack. But if you stray from your plan even a few times a week—which most men do—you'll probably never see your abs.
The solution: six simple habits, which I teach to my clients to help them strip away their lard for good. Think of these habits as daily goals designed to keep you on the fast track to a fit-looking physique. Individually they're not all that surprising, but together they become a powerful tool.
The effectiveness of this tool is even supported by science. At the University of Iowa, researchers determined that people are more likely to stick with their fat-loss plans when they concentrate on specific actions instead of the desired result. So rather than focusing on abs that show, follow my daily list of nutrition, exercise, and lifestyle strategies for achieving that rippled midsection.
The result: automatic abs.
Wake Up to Water
Imagine not drinking all day at work—no coffee, no water, no diet soda. At the end of an 8-hour shift, you'd be pretty parched. This is precisely why you should start rehydrating immediately after a full night’s slumber. From now on, drink at least 16 ounces of chilled H2O as soon as you rise in the morning. German scientists recently found that doing this boosts metabolism by 24 percent for 90 minutes afterward. (A smaller amount of water had no effect.) What's more, a previous study determined that muscle cells grow faster when they're well hydrated. A general rule of thumb: Guzzle at least a gallon of water over the course of a day.
Eat Breakfast Every Day
A University of Massachusetts study showed that men who skip their morning meal are 4 1/2 times more likely to have bulging bellies than those who don't. So within an hour of waking, have a meal or proteins shake with at least 250 calories. British researchers found that breakfast size was inversely related to waist size. That is, the larger the morning meal, the leaner the midsection. But keep the meal's size within reason: A 1,480-calorie smoked-sausage scramble at Denny's is really two breakfasts, so cap your intake at 500 calories. For a quick way to fuel up first thing, I like this recipe: Prepare a package of instant oatmeal and mix in a scoop of whey protein powder and 1/2 cup of blueberries.
As You Eat, Review Your Goals ....
Don't worry; I'm not going all Tony Robbins on you. (I don't have enough teeth.) But it's important that you stay aware of your mission. University of Iowa scientists found that people who monitored their diet and exercise goals most frequently were more likely to achieve them than were goal setters who rarely reviewed their objectives.
. . . And Then Pack Your Lunch
My personal Igloo cooler just celebrated its 19th anniversary. I started carrying it with me every day back in college. Of course, it often housed a six-pack of beer—until I decided to compete in the Purdue bodybuilding championship. (Second place, by the way.) Once I knew I'd have to don a banana hammock in public (the world's best motivator), I began to take the contents of my cooler seriously. And so should you. In fact, this habit should be as much a part of your morning ritual as showering. Here's what I recommend packing into your cooler.
• An apple (to eat as a morning snack)
• Two slices of cheese (to eat with the apple)
• A 500- to 600-calorie portion of leftovers (for your lunch)
• A premixed protein shake or a pint of milk (for your afternoon snack)
By using this approach, you'll keep your body well fed and satisfied throughout the day without overeating. You'll also provide your body with the nutrients it needs for your workout, no matter what time you exercise. Just as important, you'll be much less likely to be tempted by the office candy bowl. In fact, my personal rule is simple: I don't eat anything that's not in the cooler.
Exercise the Right Way (Dependent on a person’s fitness level)
Everyone has abs, even if people can't always see them because they're hidden under a layer of flab. That means you don't need to do endless crunches to carve out a six-pack. Instead, you should spend most of your gym time burning off blubber.
The most effective strategy is a one-two approach of weight-lifting and high-intensity interval training. According to a recent University of Southern Maine study, half an hour of pumping iron burns as many calories as running at a 6-minute-per-mile pace for the same duration. (And it has the added benefit of helping you build muscle.) What's more, unlike aerobic exercise, lifting has been shown to boost metabolism for as long as 39 hours after the last repetition. Similar findings have been noted for intervals, which are short, all-out sprints interspersed with periods of rest.
For the best results, do a total-body weight-training workout 3 days a week, resting at least a day between sessions. Then do an interval-training session on the days in between.
Skip the Late Shows
You need sleep to unveil your six-pack. That's because lack of shut-eye may disrupt the hormones that control your ability to burn fat. For instance, University of Chicago scientists recently found that just 3 nights of poor sleep may cause your muscle cells to become resistant to the hormone insulin. Over time, this leads to fat storage around your belly.
To achieve a better night's sleep, review your goals again 15 minutes before bedtime. And while you're at it, write down your plans for the next day's work schedule, as well as any personal chores you need to accomplish. This can help prevent you from lying awake worrying about tomorrow ("I have to remember to e-mail Johnson"), which can cut into quality snooze time.
Ronald J Adams
Certified Personal Fitness Trainer
6 Habits to Chisel a Solid 6-Pack
By Bill Hartman, P.T., C.S.C.S.
If you can't see your abs, don't assume it's because you're missing out on a magical abdominal exercise or secret supplement. Blame your mindset.
You see, losing belly flab is a boring process. It requires time, hard work, and most important, dedication. Take the right steps every single day, and you'll ultimately carve out your six-pack. But if you stray from your plan even a few times a week—which most men do—you'll probably never see your abs.
The solution: six simple habits, which I teach to my clients to help them strip away their lard for good. Think of these habits as daily goals designed to keep you on the fast track to a fit-looking physique. Individually they're not all that surprising, but together they become a powerful tool.
The effectiveness of this tool is even supported by science. At the University of Iowa, researchers determined that people are more likely to stick with their fat-loss plans when they concentrate on specific actions instead of the desired result. So rather than focusing on abs that show, follow my daily list of nutrition, exercise, and lifestyle strategies for achieving that rippled midsection.
The result: automatic abs.
Wake Up to Water
Imagine not drinking all day at work—no coffee, no water, no diet soda. At the end of an 8-hour shift, you'd be pretty parched. This is precisely why you should start rehydrating immediately after a full night’s slumber. From now on, drink at least 16 ounces of chilled H2O as soon as you rise in the morning. German scientists recently found that doing this boosts metabolism by 24 percent for 90 minutes afterward. (A smaller amount of water had no effect.) What's more, a previous study determined that muscle cells grow faster when they're well hydrated. A general rule of thumb: Guzzle at least a gallon of water over the course of a day.
Eat Breakfast Every Day
A University of Massachusetts study showed that men who skip their morning meal are 4 1/2 times more likely to have bulging bellies than those who don't. So within an hour of waking, have a meal or proteins shake with at least 250 calories. British researchers found that breakfast size was inversely related to waist size. That is, the larger the morning meal, the leaner the midsection. But keep the meal's size within reason: A 1,480-calorie smoked-sausage scramble at Denny's is really two breakfasts, so cap your intake at 500 calories. For a quick way to fuel up first thing, I like this recipe: Prepare a package of instant oatmeal and mix in a scoop of whey protein powder and 1/2 cup of blueberries.
As You Eat, Review Your Goals ....
Don't worry; I'm not going all Tony Robbins on you. (I don't have enough teeth.) But it's important that you stay aware of your mission. University of Iowa scientists found that people who monitored their diet and exercise goals most frequently were more likely to achieve them than were goal setters who rarely reviewed their objectives.
. . . And Then Pack Your Lunch
My personal Igloo cooler just celebrated its 19th anniversary. I started carrying it with me every day back in college. Of course, it often housed a six-pack of beer—until I decided to compete in the Purdue bodybuilding championship. (Second place, by the way.) Once I knew I'd have to don a banana hammock in public (the world's best motivator), I began to take the contents of my cooler seriously. And so should you. In fact, this habit should be as much a part of your morning ritual as showering. Here's what I recommend packing into your cooler.
• An apple (to eat as a morning snack)
• Two slices of cheese (to eat with the apple)
• A 500- to 600-calorie portion of leftovers (for your lunch)
• A premixed protein shake or a pint of milk (for your afternoon snack)
By using this approach, you'll keep your body well fed and satisfied throughout the day without overeating. You'll also provide your body with the nutrients it needs for your workout, no matter what time you exercise. Just as important, you'll be much less likely to be tempted by the office candy bowl. In fact, my personal rule is simple: I don't eat anything that's not in the cooler.
Exercise the Right Way (Dependent on a person’s fitness level)
Everyone has abs, even if people can't always see them because they're hidden under a layer of flab. That means you don't need to do endless crunches to carve out a six-pack. Instead, you should spend most of your gym time burning off blubber.
The most effective strategy is a one-two approach of weight-lifting and high-intensity interval training. According to a recent University of Southern Maine study, half an hour of pumping iron burns as many calories as running at a 6-minute-per-mile pace for the same duration. (And it has the added benefit of helping you build muscle.) What's more, unlike aerobic exercise, lifting has been shown to boost metabolism for as long as 39 hours after the last repetition. Similar findings have been noted for intervals, which are short, all-out sprints interspersed with periods of rest.
For the best results, do a total-body weight-training workout 3 days a week, resting at least a day between sessions. Then do an interval-training session on the days in between.
Skip the Late Shows
You need sleep to unveil your six-pack. That's because lack of shut-eye may disrupt the hormones that control your ability to burn fat. For instance, University of Chicago scientists recently found that just 3 nights of poor sleep may cause your muscle cells to become resistant to the hormone insulin. Over time, this leads to fat storage around your belly.
To achieve a better night's sleep, review your goals again 15 minutes before bedtime. And while you're at it, write down your plans for the next day's work schedule, as well as any personal chores you need to accomplish. This can help prevent you from lying awake worrying about tomorrow ("I have to remember to e-mail Johnson"), which can cut into quality snooze time.
Ronald J Adams
Certified Personal Fitness Trainer
0
Replies
-
Would this strategy work for women as well?0
-
Lots of stupid crap in that article0
-
Lots of stupid crap in that article
Some of the details are stupid, but if you just skim it, the advice is actually not bad. Drinking water, packing your lunch, and getting sleep are things we should all do. I don't think I need a gallon of water a day, but I definitely find that two quarts of water are better than one, and one is better than none. Once I get past three quarts, it's all just pee. I do find that I am thirsty right out of bed too. If I don't drink a few ounces of water right when I wake up, I get nosebleeds. I think that my mucous membranes dry up in the night with all the breathing, and then in the morning I get all crusty faced and drinking water and inhaling steam from the shower clears it up.
Although, I don't know how any of this will affect my abs. From what I understand, I can have awesome abs all day long, but if the fat on my belly covers them up, no one will know they are there.0 -
Lots of stupid crap in that article
a lot bro in that article... some good points (sleep and water is important, but breakfast is a personal preference)
getting a 6-pack = low body fat = moderate and consistent calorie deficit + consistent, challenging lifting + adequate protein0 -
Bump, Great info, Thanks0
-
Lots of stupid crap in that article
Haha, agreed.0 -
Getting a six pack is simple. Reduce your body fat until the muscle shows through. There's no special trick to it. And unfortunately, some people (a relatively small percentage) are just genetically predisposed to carry their essential fat in their abdomen and will never have a six pack.
It's all diet, not magic.0 -
I want to know if it would work for women too.0
-
It's basically a junk article, it won't work for anybody. Like I already said, there's no secret, magic way to get a six pack.
It's all diet, reducing body fat.0 -
Interesting...lots of genes contribute to this as well0
-
Thanks for the info.0
-
Water and sleep are the keys to a solid 6 pack? Guess I have been wasting my time running and doing crunches lol....good intent on the article, terrible delivery.0
-
I knew this topic would open up a Pandora’s Box and I will try to clarify a few negative comments.
First, on my behalf I have been training males and females aged 15 to 86 since 1988. Of these I have trained several men and women who have competed in Tri-State Body Building shows. As examples they placed first in the Illinois Iron Man Bodybuilding competition and 2nd and 5th in the Midwest All Natural Body Building competition. Secondly, I generally review articles prior to posting for overall content and the info in this article was taken from a very reputable source so I would not be too concerned about those who may disagree. Who knows what their credentials are but I do know the authors.
I would reiterate the article by saying -
I do believe that breakfast is the most important meal. It gets your metabolism super charged to begin your day.
Abdominal crunches strengthen muscle but do not remove fat.
For beginner and intermediate level clients I generally prescribe varied weight training 3 days a week with cardio 3 - 5 days a week. Body builders and power lifters are usually in the gym 6 days a week for 1 - 2 hours.
On the comment about water consider this -
"Just How Important Is Drinking Water to Your Health?"
Water is often overlooked and its importance cannot be overstated. Water is the most important nutrient in our body.
The health benefits of water are just too numerous to go without mention. Drinking water for general good health and especially for our purpose, building muscle is a very important topic and shouldn't be neglected.
Water is the most critical nutrient for health, growth, and development. Water is also the most abundant nutrient in the body, not to mention the most important.
Although water does not provide energy in the same way carbohydrates and fat do, it plays a very important role in energy transformation.
Water is the medium in which all energy reactions take place. Therefore, you need to drink a lot of water for health, stamina, fuel, and building muscle.
On the comment on rest -
Muscle Recovery Factors
I'm not going to begin to tell you how much rest and sleep you need for maximum muscle gains; only you can know that. But here are some signs that you're NOT getting enough!
Over-training is the terms used when a weight trainer stops making gains and might even lose some gains. It occurs when the muscles either don't have enough time to recover, or when the muscles are subjected to too much stress. Both of these events can cause over-training.
Subject your body to too much High Intensity Training (HIT) and you're likely to see negative returns for your bodybuilding investment. Or, don't leave enough time in between sessions for your muscles to not only recover but to grow, and you'll see prior gains wiped out.
In fact, you might be closer to an injury than you might think.
Classical Signs of Over-training
•Ringing or itching in the ears.
•Lack of energy. You feel "drained" all the time.
•Persistent muscle and/or joint soreness.
•Insomnia or restless sleep
•Inability to concentrate.
•Headaches, irritability, and/or depression.
•Reduced appetite for food and/or training.
Obviously, if you "just don't feel like working out today," then you've got to ask yourself some probing questions to determine if you're over-training or just lazy.
Lastly, yes these concepts work for both men and women. I have trained several women with very visual 6 packs. The key here is having a very low body fat percentage.0 -
Thanks for clarifying. I was actually wondering this week how I would know if I over train.0
-
I like the clarification that you have given. I really believe that people don't understand a lot about the idea that they could be working to hard. Most people would believe that if they are tired and sore after there working out and instantly believe that that means they did a proper workout.
And i completely agree with the water and eating breakfast in the morning being completely important! I always eat breakfast first thing in the morning and always at the least get 8 cups of water in throughout the day. Breakfast always gives me that first little boast in the morning to keep me going all day!
I will probably refer back to this article a lot for tips and ideas!
0 -
I thought the article was pretty good myself. It outlines a few simple strategies which can assist a person in reaching their goals.
Of course if it was stated you MUST eat breakfast or your MUST do HIIT to get a sick pack then I would have a few things to say.0 -
Lots of stupid crap in that article
I have to agree with this one. Three days a week of full-body strength training. Seems to me like you would be breaking down the muscle but not giving it enough time for repair.0 -
I think I was expecting the post to say what kind of activities/exercises to do to get a 6 pack. I felt all the points where quite general and basic...0
-
Water and sleep are the keys to a solid 6 pack? Guess I have been wasting my time running and doing crunches lol....good intent on the article, terrible delivery.
Well, you've definitely been wasting your time doing crunches at least. All they'll do is push your belly fat farther out.0 -
I think I was expecting the post to say what kind of activities/exercises to do to get a 6 pack. I felt all the points where quite general and basic...
That's the whole point of the article. There is no abdominal or core exercise routine that will magically give you a six pack. The only way is to improve your body composition, which is generally done via the methods the author mentioned. I thought the food choices recomendations were way too specific. However, the parts on packing your lunch, having healthy snacks to prevent cravings, and not eating anything at work other than what you brought with you, are all good advice.0 -
:huh:Lots of stupid crap in that article
I have to agree with this one. Three days a week of full-body strength training. Seems to me like you would be breaking down the muscle but not giving it enough time for repair.
It worked for Arnold Schwarzenegger.
As for the original article, in hindsight, I was wrong to call it junk. It's more common sense, with a little bit of misinformation thrown in.
For instance, breakfast, has been shown in scientific studies to have no real effect on metabolism. Eating constantly doesn't help your metabolism either, in fact, it may hurt it. Here's the thing, when you eat, your body uses energy to turn on the digestive system and digest food. It makes sense a bit, to think that, if you keep eating, your digestive system will keep running, and you will burn more energy by default. The problem is, it sounds good on paper, but doesn't actually happen that way in practice (same with people who tell you to eat a certain way with macros to take advantage of the "thermogenic boost.") See, when your digestive system starts up, your body doesn't magically create energy to use it. It diverts power from other systems to your digestive system. Then when you stop digesting food, your body diverts that energy back to other body systems.
That's the real key to why people feel sleepy after eating a large meal. It's not tryptophan, it's not EVIL TATER, it's the fact that a large concentration of your energy is diverted to digesting food, so the rest of your body has less energy to power itself. It's like overloading an electrical system, if one circuit takes all the power, the rest of the lights go out.
This is why some people train while fasted. Your digestive system is shut down, and you have a little more energy to use on your training.0 -
For instance, breakfast, has been shown in scientific studies to have no real effect on metabolism.
True, but if breakfast affects satiety instead, does it matter? We know that skipping breakfast is associated with obesity. Of course it could be do to confounders: people who skip meals may just not be as health conscious. But I doubt that's the full story. In my personal experience, it's much easier to eat healthy the rest of the day when I eat a high protein breakfast then when I skip breakfast.0 -
I've lost 50 pounds skipping breakfast (and lunch) twice a week, using intermittent fasting. Satiety is a different story than "you must eat breakfast to lose weight."
And there are confounders in those studies you're talking about, because no controlled study that's been done, has shown any difference in overall weight loss or health for people that ate breakfast, or skipped breakfast. A food survey study is not the same, and can't really draw useful conclusions.
If I eat 5000 calories a day while skipping breakfast, am I gaining weight because I'm skipping breakfast, or because I'm eating 5000 calories? Breakfast has nothing to do with it.0 -
Can anyone (especially the people on here with the 6 pack already!!) suggest good exercises to get that 6 pack??0
-
Squats, deadlifts. <-- These work for everything.
Seriously, as has been posted many times in this thread, there are NO specific exercises that will give you a six pack. A six pack is a matter of having low enough body fat for your abdominal muscles to show. It's all about diet, not about exercise.0 -
Just wanted to add an article from the Mayo Clinic Dietary Staff Department about some benefits of eating breakfast.......
Weight loss and breakfast
With Mayo Clinic nutritionist
Katherine Zeratsky, R.D., L.D.
Question
Breakfast: How does it help weight control?
Why does eating a healthy breakfast help control weight?
Answer
From Katherine Zeratsky, R.D., L.D.
Here are some of the ways that regularly eating a healthy breakfast may help you lose excess weight and maintain your weight loss:
• Reduced hunger. Eating breakfast may reduce your hunger later in the day, which may make it easier to avoid overeating. When you skip breakfast, you may feel ravenous later and be tempted to reach for a quick fix — such as vending machine candy or doughnuts at the office. In addition, the prolonged fasting that occurs when you skip breakfast can increase your body's insulin response, which in turn increases fat storage and weight gain. In fact, skipping breakfast actually increases your risk of obesity.
• Healthy choices. Eating breakfast may get you on track to make healthy choices all day. When you eat breakfast, you tend to eat a healthier overall diet, one that is more nutritious and lower in fat. When you skip breakfast, you're more likely to skip fruits and vegetables the rest of the day, too.
• More energy. Eating breakfast may give you energy, increasing your physical activity during the day. A healthy breakfast refuels your body and replenishes the glycogen stores that supply your muscles with immediate energy. Skipping breakfast is associated with decreased physical activity.
So, if you skip breakfast — whether you're trying to save time or cut calories — you may want to reconsider, especially if you're trying to control your weight.
More encouragement comes from....
ADA spokeswoman Noralyn Mills, RD, believes if we feed the body at regular intervals we send a signal to the body that it doesn't have to store calories and when we skip meals, we affect the metabolism negatively. "But this can be accomplished with three regular meals a day for many of us," she notes.
And how about example setting.................
If you and your kids regularly skip breakfast in the interest of saving time or getting a few more minutes of sleep, remember that eating a wholesome, nutritious morning meal will improve your overall performance. By recharging your brain and your body, you'll be more efficient in just about everything you do.0 -
Good article and follow up!0
-
Lots of stupid crap in that article
agreed.
but good Broscience 101 intro.0
This discussion has been closed.
Categories
- All Categories
- 1.4M Health, Wellness and Goals
- 393.4K Introduce Yourself
- 43.8K Getting Started
- 260.2K Health and Weight Loss
- 175.9K Food and Nutrition
- 47.4K Recipes
- 232.5K Fitness and Exercise
- 426 Sleep, Mindfulness and Overall Wellness
- 6.5K Goal: Maintaining Weight
- 8.5K Goal: Gaining Weight and Body Building
- 153K Motivation and Support
- 8K Challenges
- 1.3K Debate Club
- 96.3K Chit-Chat
- 2.5K Fun and Games
- 3.7K MyFitnessPal Information
- 24 News and Announcements
- 1.1K Feature Suggestions and Ideas
- 2.6K MyFitnessPal Tech Support Questions