HOW TO GET A SIX-PACK
Whether you are a competitive bodybuilder, athlete or weekend warrior we all pursue the elusive six-pack. After all, a defined six-pack is the recognition that all those hours in the gym and eating clean are paying off. But how do you get a six-pack? Whatever the reason, through a little bit of hard work, a six-pack is in reach. Read on for the ultimate TPW™ guide on how to get a six pack.
It is often said that six-packs are made in the kitchen. Afterall, it's no good slaving away in the gym if a poor diet is holding you back and keeping the elusive six-pack abs hidden under a layer of fat. When planning your diet to get a six pack, the key thing is to eat 'clean'. This involves manipulating diet and these and fine tuning depending on the individual. While dieting to get a six-pack, keep protein intake high so that your body has plenty of nutrients to work with to sculpt that six-pack from. Avoid processed snacks and instead try snacking on nuts and seeds.
To achieve a six-pack and reveal your abs, time your carbohydrate intake around your training. In order to keep our bodies in 'fat burning mode', we must minimise the insulin spikes (and subsequent fat storage) caused by carbohydrate consumption by controlling daily carbohydrate intake. However, after resistance training our muscles are highly sensitive to insulin, providing a perfect environment in which carbs ingested will be used to replenish glycogen stores and stimulate muscle protein synthesis instead of triggering fat storage. When dieting for a six-pack, restrict your carbs to those with a low glycaemic index as these help to regulate your blood-sugar levels, which will counteract feelings of hunger and stop your body storing large reserves of fat.
To get a six-pack, variety in your training is key. Varying your exercises will keep your muscles stimulated so make sure you include a mix of cardio work and direct abdominal training in your plan. Running and cycling are both great ways of burning fat and lowering your body fat to allow your six-pack abs to become visible. Next, train your abdominal muscles directly. Train with moderate weight through a variety of exercises and the bigger the abdominal muscles the more it will show when body fat is low. Here's our guide to the top exercises to get a six pack:
- Cardio - Semi-fasted and High Intensity Interval Training both research backed to help you burn fat
- 'The Plank' - Classic core stability achieves around 20% greater abdominal activation than the standard crunch
- Crunches - The classic 'sit-up' variation move for targeting your upper abs should be a training routine staple
- Overhead Squats - Compound exercise with a high metabolic output and calorie burning ability
Here at THE PROTEIN WORKS™, we get asked time and time again what are the key supplements to achieve a SIX PACK. With this in mind, the team have put together a SIX PACK SUPPLEMENT ESSENTIALS GUIDE to help you get that six pack you've been training hard for. Check it out below:
The FOUR essential supplements for a Six-Pack...
We've got your SIX PACK goals covered with these FOUR essentials for your supplement cupboard.
4. SUPER GREENS
Not found what you're looking for? Fear not, here at THE PROTEIN WORKS™ we have hundreds of products to support any training goal. To take a look through probably the most innovative range in sports nutrition, click here.