Q: What do bodybuilders, non-bodybuilders, astronauts, garbagemen, supermodels, carbaholics, and every other group in the world have in common?
A: They all want a well chiseled midsection – a six pack of abs.
However, many people believe that ab development is just like any other muscle group. You train them now and then, and by sheer willpower alone, they’re pop out one day in all their glorious sexiness. This, obviously, is not the case. Developing a great midsection is a combination of training, diet, cardio, and avoidance of all those little bad things that keep those abs hiding. Here are six steps to a six pack.
1. First off, train them. Many people complain about their unsightly midsections. But when you ask them what kind of training they do for them, they shrug. You have to train a muscle to make it grow. Train the abs 3 to 5 times per week, using 8 to 12 sets.
2. Do your cardio. It doesn’t matter if you have a set of world-class abs, if you can’t see them because they’re covered in fat. If you do no cardio, start slow. Four brisk walks of 30 to 45 minutes per week. This will raise your metabolism and allow your midsection to start taking shape.
3. Watch what you eat. This goes hand in hand with #2 above. Fewer calories mean your body burns body fat for fuel. One warning – Don’t go overboard and starve yourself, or your metabolism will drop and you’ll actually GAIN weight. Ideally, you’ll want to eat six to eight small meals each day. Emphasize protein, fruit, and vegetables.
4. Water & Green Tea. Aside from being probably the two healthiest beverages, they work to prevent any drops in metabolism which are brought on by so many other causes in our lives.
5. Consume low insulin, high protein foods. Get your healthy fats. Replace all processed carbs with healthy fats. For example, skip the 200 calories of pretzels and get those same 200 calories from almonds instead.
6. Avoid alcohol. Aside from adding calories quickly, it also drops testosterone levels. In a sport where testosterone is everything, alcohol is a no-no.