Six-Pack Abs: Questions, Quotes, And Workouts
Six-Pack Abs Series, Part 7
To wrap things up in our six-pack abs series, I thought it would be appropriate to answer some common questions I get nearly everyday about six-pack abs, provide you with a few great quotes, and finally leave you with three simple yet very effective workouts to start helping you get results today
Just in case you have missed any part in our series thus far, I recommend heading over to our Six-Pack Abs Section to check out what you have missed. Each article will walk you through step-by-step on how to get six-pack abs and show you exactly what you need to get started now!
Six-Pack Abs Frequently Asked Questions
1. I am doing all the right exercises and workouts but still am not losing fat, what’s the deal?
Diet is number one when it comes to getting six-pack abs. No matter how good your workout routine is or how great the exercises you are doing are, if your diet is not on point you will never get the results you are looking for.
I always say that 80% of the results you get will come from how you eat, and 80% is the minimum. You can get incredible results by diet alone! So start getting serious about how you eat if you want to get serious about getting six-pack abs!
Remember, it is the combination of nutrition and the correct workouts that will bring the best results!
2. Do I need a weight room or weights to get six-pack abs?
Absolutely not. Although it does help if you have access to weights and a weight room, there are plenty of great bodyweight exercises that you can do that will build incredible strength, help add lean muscle, and burn fat.
With that said, if you are really looking to boost your fat burning and build lean muscle, access to a weight room or weights is best! The best way to get stronger and add lean muscle is through a great weight-training program.
This does not mean you can’t get results if you don’t have weights. Some of the best exercises you can do to get six-pack abs involve using just your bodyweight.
One thing you must do in order to get six-pack abs is add strength and lean muscle to your body. The more muscle you have the less fat you will have. If you do not have access to weights you will really need to focus on finding ways to get your body stronger.
You can find some great bodyweight exercises to build strength in Part Four of our series!
3. How many times a week should I do ab workouts?
If you are eating correctly and doing the right kinds of exercises and workouts, you technically can get by doing zero “ab workouts” a week. All the exercises outlined in Best Exercises For Six-Pack Abs will help you burn the fat around you abs all while building up your ab muscles.
With that said, I would still encourage you to train your abs with ab specific exercises. I love a good core workout as much as the next person, so I recommend training them 2-3 times per week with at least a days rest in between.
Keep your ab workouts to a maximum of 10 minutes. I usually pick 3-4 different ab exercises and cycle through each of them twice for a total of 6-8 exercises.
4. I can feel I am gaining lots of strength and muscle but I am not losing fat, why?
This again comes back to diet. If you want to start losing the fat around you mid-section your diet must be great! It all starts with nutrition.
5. What supplements should I take to get six-pack abs?
You don’t need supplements! The truth is, 95% of the supplements out there are complete garbage. If you are eating right and engaging in the right exercises, there is no need for supplements to help you achieve your goals.
If you do want to take a supplement, there are three that I find that are helpful:
- Whey Protein Powder (for after workouts)
- Fish Oil
These three supplements will help with recovery and overall health but they should never be the focal point of getting six-pack abs. Your focus should be on nutrition and workouts!
6. How do you get your abs bigger?
For most people the problem they have when it comes to getting their abs to show is the layer of fat that is covering them up. Your first focus should be to elimnate the fat around your abs, then focus on building your abs.
The best way to build your abs to is train them like every other muscle. If you want your arms to get bigger, you lift heavy weights and train your arms. The same holds true for your abs. If you want your ab muscles to start popping, you must incorporate some weights to your ab routine.
And just like every other muscle, be sure to give your abs a day off to rest, recover, and grow. Your muscles do not grow in the gym, they grow when they are resting.
When trying to build your abs, the combination of heavy lifting, sprints, and proper nutrition is number one. Then incorporate some heavy (10-12 repetitions) ab exercises into your workouts!
7. Are there any times that I should avoid eating?
If you are eating the right foods, you should eat when you are hungry and until you are satisfied. You should never starve your body of the nutrients it desires. Focus on eating whole, natural foods and focus on eating lots of them.
If you eat the right foods, and eat when you are hungry and until you are satisfied your body will start to melt off fat and replace it with lean muscle!
8. When trying to lose weight, how often should I weigh myself?
There is no need to weigh yourself when trying to lose weight. How you feel is far more important than a number on a scale. If your eating whole nutritious foods, engaging in the right workouts, and feeling good, you will be able to tell that you are getting healthy, losing fat, and building lean muscle.
Next, you should go off of how you look. You will be able to tell just by looking if you are losing fat and putting on muscle. Many times a scale can be very misleading: If you are losing fat, but putting on muscle you may remain the same weight. The key here though is muscle takes up less space, so although you may weigh the same, you will look thinner!
Instead of worrying about weighing yourself and worrying about your weight, focus on how you are feeling and looking. If you are eating correctly and doing the right exercises, results will follow.
If you do feel the need to weigh yourself, do it once per week at the same time each week. For example, each Sunday weigh yourself in the morning at 8AM.
Six-Pack Abs Truths
Below I wanted to share some quotes and saying that have incredible truth to them. These simple yet powerful sayings are something to take to heart when trying to get six-pack abs:
- “Abs are made in the kitchen”
- “You cannot out train a bad diet”
- “Consistency is the key to getting healthy and getting fit fast”
- “Nutrition alone will get you ripped. But the combination of nutrition and workouts will get you ripped fast”
- “Tough times don’t last. Tough people do.”
Each of the quotes above speaks truth when it comes to getting six-pack abs. I want to quickly address the last quote: “Tough times don’t last. Tough people do.”
The process of getting six-pack abs is NOT easy! It takes incredible hard work and dedication and you must give it everything you’ve got. There will be some very tough times throughout the process, but I can promise you the rewards at the end are all worth it.
Focus on one day at a time and push through no matter what!
The outline is simple, but the process is definitely not easy! Know that you can and will do it; be confident in that!
Six-Pack Abs Workouts
Below are some of my favorite workouts when it comes to getting six-pack abs! Let’s take a look:
Six-Pack Abs Workout Number 1: Pull-ups, push-ups, and deadlifts
This is my favorite workout as of late and I challenge you to give it a try:
- Pull-Ups: 10 reps
- Push-Ups: 20 reps
- Deadlifts: 7 reps
Total time: 10 Minutes
You will complete each exercise back-to-back-to-back and complete as many rounds as you can in 10 minutes. One round is all three exercises!
Six-Pack Abs Workout Number 2: Sprints and Abs Finisher
Head out to a park, field, or track and measure off about 60-70 yards in distance and complete the workout below:
Total sprints: 10
You will complete 10 total sprints, each sprint being 60-70 yards. After each sprint walk back to the starting point and repeat. Once you have finished all 10 sprints, you will complete the ab workout below:
- Rock Climbers: 30 each leg
- Bicycles: 25 each leg
- Side Planks: 45 second’s each side
- Planks: 90 seconds
Repeat 2 times through
(Adjust the numbers above to fit your fitness level)
Six-Pack Abs Workout Number 3: Strength Training
Repeat the workout below with a challenging but comfortable weight:
- Deadlifts: 4 sets X 7 reps
- Squats: 4 sets X 7 reps
- Bench Press: 4 sets X 7 reps
- Overhead Press: 4 sets X 7 reps
- Bent Over Row: 4 sets X 7 reps
- Pull-Ups: 5 reps
- Push-Ups: 10 reps
Repeat as many times as you can in 8 minutes (rest as little as possible)
Throughout this six-pack abs series, I have given you a great starting point when trying to get six-pack abs. We went over exactly what you should not do, how you should eat for six-pack abs, exercises that will bring you the best results, and much more!
I challenge you to put this information into action and start sculpting the body of your dreams. If you still want more, be sure to check out the free gift and the BodyFit Program for even more results!
Questions or Comments?
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