How To Get Six Pack Abs

Many women complain that it’s a lot harder after you turn 30 to get what we call six pack abs.

First you need to determine where you are. If you have let’s say 28% body fat just know that your six pack abs won’t be visible until you get your body fat down. For women it is most likely in the lower teens.

What types of food do I need to be eating?

You should be eating lots of lean proteins like chicken, egg whites, and fish. Stay away from processed meats because they will affect your fat loss progress. Also, I teach women what I call 5 Star Foods, eating these foods will help in achieving your six pack abs. Foods are not all created equal so if you want the best results then you have to put the best fat-burning foods in your body. The breakdown of your foods is also important. Don’t make the mistake of eliminating all your complex carbohydrates either as it will impair your metabolism, but you will need to modify your intake. Every woman is different when putting this type of program together.

What types of exercise should I be doing?

I recommend fat-burning workouts. Doing workouts that are intense and lifting enough weight that is challenging is key.

What about cardio?

This is dependent on how much body fat you have. Some women will have to do more in order to get the results they want. Don’t make the mistake of just walking, this will not achieve those six pack abs. You need to do interval cardio to really get your body fat down and to start seeing those abs.

How long will it take depends on where you are. From there, you can put together a plan of action. Diet is crucial in sculpting those abs. Yes, you will have to be more disciplined in your eating. But, the good thing is that you can actually have a small treat every week while you begin your transformation.

You must be patient in the process and focus on your goal and don’t think just because you’re over 30 that you can’t accomplish this..because you can. The mind is actually the most important part in this process as it controls everything you do from exercising and eating exactly how you need to.

My whole focus in working with women is re-conditioning their mind to get the body they want. For example, I could give you the best six pack abs diet and exercise program but if you don’t have the right “brain software”, then you will fail to get the results you want so keep this in mind when you are setting your fitness goals.

Everyone wants to learn how to get six pack abs quickly. Many people are desperate to have six packs and because of this most of them proceeds to spend more money on abdominal machines and pills but still did not get any best results.

1. Why Aren’t The Pills And Exercise Machines Working?

Advertising companies of pills and abdominal machines are claiming that you could get a six pack as quickly as possible. But all of their claims are untrue since they all don’t work. They only drive people further away to the true fundamentals of abs training which are exercises and diet. These factors should also be done properly and correctly.

The most important thing in achieving six pack abs is not taking any pills but to lose the layer of fat in your stomach by eating and exercising the right way. If you are very dedicated in achieving it, you will be successful in a couple of weeks.

2. What Is The Right Way To Get Six Pack Abs?

The right way to get a six pack abs is having a right diet. This should be the first thing you should examine if you want to stop having extra fats around your stomach. You have to know what you are eating, whether it is healthy or not. This is because what you put into your mouth will be the one building up your body. And when you have already removed those fatty foods out from your diet, make sure to see immediately your fat loss results.

3. What Are The Right Exercises To Get Six Pack Abs?

Once you’re done fixing your diet, you will then have to get the right exercises. Interval training is an important exercise though compared to the cardio type wherein it involves longer hours of jogging on the treadmill. You should take intense exercise only for a few seconds then have interval training wherein you take a rest for a minute and then repeat again for about 10 minutes. This training is much more effective compared to the cardio type since it helps you more in raising your metabolism to burn out fat.

Now you know and learn the essentials of proper training and diet on how to get a six pack abs, start working today and in a few weeks you’ll see the results yourself!

To learn more on how to get six pack abs, check out Vince Delmonte’s Six Pack Abs Quest

An interview that will reveal some of the key secrets to losing stomach fat and getting six pack abs much faster…

CB: Mike, you have a site, The Truth About Six Pack Abs. So… what the heck is the truth?

MG: Well, from what I see on a daily basis, one of the most common fitness goals people have is to get a flatter stomach and if possible, achieve some sort of a “six pack abs” appearance to their stomach. Unfortunately, most people struggle for years without ever achieving this goal. Instead, I see so many people waste so much of their time on worthless abdominal exercises, and falling for every gimmick product that comes onto their TV screen promising them a 6-pack in only 2 minutes a day while sitting on their couch.

To be honest, seeing so many people over the years waste their hard earned money on all of these worthless ab gadgets, machines, ab belts, and bogus fat loss pills was really getting under my skin.

That’s why I developed my Truth about Six Pack Abs Program. Over the last couple years, this program I developed has gained popularity worldwide, and has now recently become the most popular abs program on the internet with tens of thousands of people in over 100 countries using my system.

So what’s the truth? The truth is that people are looking in the wrong direction to achieve this goal… abdominal exercises are NOT the answer to six pack abs! Sounds counterintuitive I know. In fact, ab-specific exercises are the LEAST important training aspect in getting a six pack.

Most people think there must be some magical “underground” abs exercise that is going to finally get them their six-pack after years of struggling.

The fact is, the real solution to seeing a visible six-pack is bringing your body fat percentage down to a low enough level to where the abs become visible. Most people already have them hiding under there and don’t know it. This is generally about 10% body fat or lower for men, and about 16-18% for women from my experience.

Heck, even my 7-year old nephew has a six pack… do you think he got that by doing “abs exercises”? No way! He has a six pack because his body fat percentage is extremely low since he’s so active running around playing all day at his age.

So the most important aspect to getting visible abs is actually a properly designed full body training program, combined with good nutrition that can be maintained for life (instead of a short-term gimmick diet).

CB: For a beginner, how much focus needs to be on abs? What other exercises would you give them for fat loss?

MG: For beginners, I generally start them off with the most basic bodyweight exercises such as bw squats, bw lunges, bw step-ups, pushups, inverted body rows, along with basic dumbbell exercises like overhead presses, rows, etc. We also work on body stabilizing exercises like planks and side planks and a few stability ball exercises to make sure they’ve learned to properly engage their entire “core” area in stablizing the body.

CB: What type of cardio/interval training do you use for fat loss?

MG: The programs I design are almost entirely based on high intensity resistance training instead of cardio. In fact, my resistance training workouts get people sweating and huffing and puffing much more than any boring cardio workout ever will.

The bottom line based on research as well as my personal experience… cardio is NOT necessary for fat loss! In fact, some of the leanest people I know NEVER do traditional cardio. Personally, I haven’t stepped foot on a treadmill, elliptical machine, or stationary bike in about 8 years and I maintain single digit body fat year round.

Now don’t get me wrong about the cardio thing… in reality, I actually work on exercises that are much tougher and more intense than traditional cardio… I prefer wind sprints, hill sprints, swimming sprints, speed rope jumping, etc to complement my resistance training… all of which are more anaerobic in nature than aerobic.

This type of training stimulates a vastly higher metabolic response in the body than steady pace cardio.

Of course, most people can’t just jump right into doing wind sprints without injury until they’ve gotten themselves into pretty good shape first. I use various resistance training methods and interval training for most people before they are ever ready to even attempt any type of sprinting.

CB: Tell us about your favorite bodyweight exercises and how you use them in a fat loss program.

MG: I like to combine bodyweight exercises and free weight exercises into what I call “tri-sets” or “quad-sets” (aka – mini circuits). Basically, I pick 3 or 4 exercises that don’t work the same body movements (non-competing) and combine them into high intensity mini-circuits for my clients.

A great example would be:

1. mountain climbers for 20-30 seconds
2. dumbbell squat & presses (combination squat then press overhead)
3. stability ball leg curl-ins
4. stability ball plank holds (a little harder than a floor plank)

This type of circuit can be done without much rest at all between exercises and we would repeat the circuit several times before moving to a new circuit. This creates a high intensity fat burning workout that works almost every muscle in the entire body.

The 2nd part of the abdominals interview will come shortly and we’ll cover the most important aspect… nutrition for fat loss!