Nothing is more aesthetically pleasing than a chiselled set of abs. Achieving a washboard stomach, however, is not always easy.
It typically requires a combination of clean eating, hard training and attention to detail. For others, it can be even trickier. Genetics are not always kind. Some individuals, myself included, are not blessed with the genes that would allow us to naturally rock a 6 pack. For these individuals, I have developed the ALLMAX Summer 6-Pack Plan.
So to begin, let’s examine how to train for 6-pack abs.
With the assumption that you have taken the time to develop inner core strength, the following training regimen should not be a problem. If you have no clue what I am talking about when I say inner core strength, you may need to proceed gradually to avoid any injuries.
If you’ve already spent the time preparing for a 6-pack, it’s time to think hypertrophy and lift heavy. Your abdominals react just like any other muscle in your body. So, if you want them to grow, you need to build them.
Choose one exercise from each group and perform the exercises in a circuit, after your regular weight training. Perform the circuit for 3 sets at least 3 times per week.
• Weighted Cable Crunch
• Weighted Stability Ball Crunch
• Decline Weighted Crunch
• Hanging Leg Raises
• Scissor Cycles (with weights)
• Cross Body Cable Chop
• Decline Weighted Twist
• Roman Chair Weighted Twist
Next, help reveal your abs by taking a load off (your mid-section) by concentrating on fat-burning cardio and high intensity training. Studies suggest that exercising above your lactic threshold (LT) at least three times per week is more beneficial to burning abdominal visceral fat when compared to training at a low to moderate level of intensity, or below your LT.
By ramping up your intensity, you will be increasing the secretion of lipolytic hormones, such as GH and epinephrine that help your body break down lipids predominantly in your mid-section. Supersetting, circuit training and cardio intervals are all good examples of high intensity workouts that will help you release these hormones into your body.
The 6-Pack Diet Plan
Begin by making leafy fresh vegetables and antioxidant rich berries a staple in your meal plan. These sources of energy are low calorie, high fiber and don’t taste as bad as we remember them as kids. They are able to fill you up, without filling you out.
Sip some Yerba Mate Green Tea. This potent extract has a richer antioxidant and polyphenol profile as well as stronger free radical strength than regular green tea. Consuming one cup in the morning before breakfast can help you burn more calories throughout the day. To keep your engine revving, you can supplement with ALLMAX Nutrition’s Yerba Mate Green Tea to help keep you focused, alert and burning calories all day long.
Be sure to include slow-digesting carbohydrates like whole grain breads and pasta, quinoa, oatmeal and rice. These foods are high in fiber and low in sugar. They aid in stabilizing your blood glucose levels, lowering your cholesterol and giving you the energy you need to kill your abs during a workout. Starting your day with a cup of oatmeal and chasing it with a lunch inclusive of sweet potato or brown rice are two ways to ensure your energy levels stay as stable as your blood sugar and metabolism.
Finally, increase your protein intake. Eating food rich in protein naturally boosts your body’s supply of leptin. This is the hormone responsible of telling your brain that you are full. Delicious protein shakes are not only a good way to recover after a workout, but also a great way to fend off sweet-tooth cravings and create a full feeling later in the day. Isoflex 90% pure whey protein isolate is available in numerous flavours and can help you reach your 6-pack dreams.
So that is the plan. Stay focused, stay determined and most of all stay positive. Rome wasn’t built in a day and your 6-pack won’t be either. But with this plan in hand, even for us genetically challenged training enthusiasts, you will be able to rock your swimsuit of choice come June.