“How to get six pack abs quick?” I’ve been asked this question many times before. There was even a time when I asked others the same thing. This is where the Progression Principle comes to play.
The Progression Principle
In John Alvino’s e-book, “How to Get Ripped Abs,” he defines progression principle as ‘a gradual increase of pressure you need to add to your body each time you workout.’ At first, you might think it’s just one of those fad fitness concepts. So, you stick to what you know (or what feels familiar); you end up doing almost the same reps and sets every time you workout.
That’s not how you get six pack abs quick, believe me.
John Alvino’s concept to consistent progression is an eye-opener. To get ripped, you need to be consistent AND push your training to the next level. Athletes and fitness gurus would strongly agree with this, I’d imagine.
When you consistently do the same things all over again, you find yourself at a plateau; you neither progress nor regress. It would be very difficult to achieve easy six pack abs that way.
When it comes to an effective workout for six pack abs, we need to challenge ourselves to perform better every time. It’s just like what John Alvino said in his e-book, there are a variety of ways to increase our drive for every exercise we do:
Increase resistance. You can very well increase the weight of your load or change the angle of your bodyweight exercise.
Increase the number of reps. Gradually add on to exercise reps as time goes by. Not only will you feel your muscles are working hard, but you will also see results in no time.
Density of the workout. How to get six pack abs quick with this technique? Let’s say you used to run 5 Km in 3 hours. Try finishing the same distance in 2.5 hours or less. This is also an effective technique for fat-loss conditioning.
Quality of workout. A high-quality workout is very important in bodybuilding. Keep your routine fast-paced, but remember to do each exercise correctly.
If you’re having a tough time performing certain training techniques, think of ways on how you can apply some variations of each technique.
Do you remember the first time you heard about the possibility of getting EIGHT pack abs?
The first time I heard about “8 pack abs” I instantly thought it was just a myth. I mean, a six pack is already quite a challenge to get AND maintain.
I thought 8 pack abs were simply IMPOSSIBLE.
What do you think?
The Genetic Factor
Okay, you’re probably wondering, can you get 8 pack abs?
The answer: maybe!
With determination, the right diet, the right exercise and yes…the right GENETICS!
The truth is that this is one of those cases where your genetics can make it easier or near impossible.
It has to do with the structure of your abdominal muscles- specifically the part that “creates” the 8-pack. You see, the extra two-pack that sets and 8-pack apart from a 6-pack is at the bottom of the abs. And this is generally the hardest area to lose belly fat.
But also, for most of us, this part of the abs just does not have the deep “line” in between the abs muscle that you see from the 6 packs above. This is the “line” that creates the separation between “packs”. If it’s not deep enough, if might be near impossible to get 8 pack abs.
So, what does this all mean to you? Your genetics can be a major factor in how easy it is for you to get an 8-pack.
Here are 5 powerful, belly fat-stripping exercises that can give you every chance to getting 8-pack abs:
Interval Training Cardio
In addition to burning of your excess body fat, in a moment, you’ll find out the top abs exercises for building an awesome 8-pack.
Let’s focus on that last bit: Ab Exercise.
It’s something a lot of people dread because they consider it as work. If you think about it, it does require a lot of work. But keeping your eye on the prize only makes the journey worthwhile.
You have to start somewhere, right?
These 4 ab exercises are the most basic drills you can do to get 8 pack abs:
Weighted Sit Ups
Full Body Crunches
Weighted Sit Ups
Lay down on the floor, bend your knees slightly, and plant your feet firmly on the ground. Place the weight over your chest and secure it with both hands. Lift your shoulders off the floor slowly without moving the lower half of your body. Remember to keep those abdominal muscles tight. Once you’re at an angle, hold that position for as long as you can, then lower your shoulders back to the floor slowly.
This one’s my favorite out of the bunch. Simply lie down on the floor, bring your knees up alternately, as if you were biking in the air. Meanwhile, with your hands behind your ears, touch your right elbow to your left knee as it goes up, and then do the same with the other side.
Full Body Crunches
This one’s a real challenge, but I feel that it’s doing a lot for my abs. I suggest you start doing it, too!
While still lying on the floor, rest your hands over your chest, and bend your knees once again. Raise your shoulders up as you would in a regular crunch.
Here comes the tricky part: while doing the crunches, try lifting your legs at the same time. Your target is to form a sort of horse shoe shape with your body every time you go in for that crunch. Hold that position while keeping your abs tight, and then go back to your original position.
This is very similar to the upper body crunch, but instead of just focusing on the number of reps you do, you will be paying more attention to contracting your lower ab muscles and maintaining your form. Slowly raise your knees upward toward you head then resume your original position.
That’s it! Wouldn’t it be amazing if you applied this exercise and fat-burning strategy (along with a solid eating strategy) today! This along with persistence will go a long way towards helping you achieve the “legendary” 8-pack abs!
Everyone wants to know how to have a flat stomach. Some have an idea how to go about it, but are easily discouraged because of two things: financial constraints and not having the luxury of time.
How much do gym memberships cost nowadays? It’s been a while since I even entered one, but I’m pretty sure they don’t come cheap. Not to mention the “extras” they’re going to charge you; locker room fees, personal trainer fees…the list probably doesn’t end there.
Question is: do you need a prestigious gym membership to get a flat tummy? I think not. If you want to find out how to have a flat stomach, you can easily do so without spending your hard-earned money on gym membership.
If you have a few hundred dollars lying around and can actually afford to pay for gym membership, by all means, go for it! There are plenty of advantages to being an active gym member. Even though you can get a lot from it, gym membership is not required.
Instead, work on your abs in the privacy of your own home. It can be quite a liberating experience, I tell you.
Haven’t showered? That’s fine. The car’s still in the shop? It’s cool because you won’t even have to step out on the driveway. Need to watch the kids? Pop in their favorite video and send the babysitter on their way. Got nothing new to wear? No one’s going to care!
How to have a flat stomach without breaking the bank? Stay where you are and enjoy the comforts of your own home.
As it is, our busy schedules prevent us from doing leisurely activities and exciting new things. Work, school, family affairs, and even REST can eat up a lot of hours. No wonder many consider exercise as a dispensable pastime.
That shouldn’t be the case. Truly, CONSISTENCY paired with hard work will surely show you how to have a flat stomach.
Work up a sweat first thing in the morning, in the middle of the day, or even late into the night; there’s no pressure. For as long as you do your exercise routine regularly, it really doesn’t matter what time of day you choose to work out. Just make sure that you’re comfortable and it doesn’t disrupt your daily routine.
If anything, consistently working out at a particular time of day can be very habit-forming. Before you even realize it, you won’t even need to make an effort plotting your work out schedule; it’ll just be as natural as…going to the bathroom.
So you see, exercising and working for six pack abs don’t have to cost you much. Save on time and money but put in the same, if not more, effort into you fitness program, no matter where you are, no matter what time of day. Who knows, other people could turn to YOU and ask how to have a flat stomach.
Do you have your own cost effective flat stomach tips you’d like to share? Feel free to do so below.
Recently, I was talking with a good friend of mine,Tara, who was planning a trip to Hawaii. Her trip was in a couple months and she was completely stressed because she did not know how to improve her female abs before the trip.
You see, two years ago she had a child and was struggling to get rid of what she called her “muffin-top, mommy pooch”. A layer of stubborn belly fat that spilled out over the top of her jeans.
The biggest problem was that she was a VERY busy career mom with very little time for herself; and didn’t have time for complicated diet and exercise programs. Are you beginning to see her dilemma?
If you’re like many women, you’re juggling being a mom, a wife, having a career, being a daughter and/or maybe a sister. And you’re being pulled from multiple directions. So at the end of the day, how much time do you have left to really take care of yourself?
In the next 2 minutes, you’ll learn the 5 tricks I showed my friend to get great female abs that fits into the busiest lifestyles:
Tip#1: Be Determined to Take Time to Work on Your Female Abs
Now, I want you to think about the above sentence over and over. Just imagine for a moment giving yourself 15-30 solid minutes towards taking care of yourself and your flat tummy goal.
As we began talking about how Tara might reach her female abs goal in two months, I realized that carving out the few minutes it takes was her biggest challenge. With all her commitments, she’d forgotten her commitment to HERSELF.
Can you see yourself in Tara?
Now, as you continue to read my words, make a commitment to yourself that you are important enough to have time for just YOU- and not feel guilty about it. In fact, you probably already know that when you’re happy and taken care of, everyone else is happy.
Obviously, this can be easier said than done.
Here’s a secret: make time for yourself at the very start of the day. I’ve seen this very effective trick work over and over again. Using this secret guarantees that you’ll carve out the time to work on your female abs.
Tip#2: Reduce Your Stress
Okay, you’re probably wondering, “what do I do with the time I just committed to?” Relax!
Scientific fact: Too much stress leads to an overproduction of the hormone cortisol. Too much excess cortisol directly leads to excess belly fat.
What this all means is that your stress is making your stomach collect more belly fat. Not Good!
The two very effective ways to fight this are meditation and…get ready for it: dark chocolate!
Meditation is a proven stress-buster and according to the Journal of Proteome Research, dark chocolate contains antioxidants that reduce the “stress hormone”, cortisol.
See, this female abs thing doesn’t have to be all work and no play :)
The trick is to choose organic, dark chocolate made from 70, 80 or even 90% cacao (means fewer “bad ingredients”, like refined sugar) and limit your serving size to only 1 to 1-1/2 ounces. Too much of a good thing is still bad….
Tip#3: Make Simple But Effective Changes to What and How You Eat
Okay, let me confess something: this isn’t just about making time to relax and eat chocolate! You already know that it takes changing what and how you eat.
Stop! No dramatic diets please. Many studies have already proven that hardcore diets just do not work long-term. In fact, for most people, dieting actually makes pack on more fat in the long run.
I don’t want this to be you. See yourself mastering these 3 proven eating strategies for female abs:
Eat 6 or smaller meals rather than 1-3 big meals to increase your metabolism and make fat-burning automatic
Drink lots and lots of water
Eat real foods that are unprocessed- e.g. oatmeal, fruits vegetables, lean meats and fish (just doing this will make a huge difference on your waist!)
Eat consciously. When you eat, do nothing else. Stop eating when you no longer feel hungry.
Because, my friend Tara was so busy, I give her a copy of The Diet Solution Program. It came with a “Quick Start Guide” that allowed her to start getting results right away with a proven fat-burning eating strategy.
At first she was resistant because of the word “diet” in the name but I assured her that I hate “diets” too. The Diet Solution Program is not the name I would’ve chosen but the program is great! And Tara loves it because she loves food as much as I do and wanted a program that wasn’t frustratingly restrictive.
If you’re really committed to getting sexy, female abs and are anything like my friend Tara, you’ll get really excited once you see this free video…
Tip#4: The Real Secret to Long-Term Fat-Burning
Any expert will agree that while a good eating strategy is important, some kind of effective fat-burning is essential. It takes both a good eating strategy and training if you want great female abs.
But before you hop on that treadmill, know this: cardio is not the best way to burn fat!
You’ll be surprised to discover that muscle-building is actually better at burning fat which means you’ll see a nice, lean midsection faster!
“But I don’t want to look like a bodybuilder!” is what my friend said when I first suggested that she add muscle-building to her game plan.
Fortunately, women really don’t usually have to worry about over-building their muscles. Unless you do extreme bodybuilding, or take professional bulking supplements or steroids, you will never get the “Mr. Universe” type physique.
Certain areas of the body are more resistant to definition than others. Studies on exercise results between men and women show that men and women metabolize differently. While doctors are not completely sure why this happens, they suspect that the difference is hormonal.
According to fitness and nutrition expert, Mike Geary from the Truth About Six Pack Abs, the biggest mistake women make when trying to get female abs is only focusing on diet and cardio. The right kind of muscle-building actually gives far better results than cardio, long-term!
To prove this to Tara, I let her borrow my copy of Truth About Six Pack Abs where Mike give you a detailed, holistic plan to get nice abs for both women and men.
Tip#5: Build Your Abs!
After you have cleared away the fat, you still have to build your abdominal muscles to get that sexy, toned abs look. This takes time and training. No supplement and no miracle exercise program can do what consistency will produce.
Many people find that exercises like sit-ups create more back strain than results. The ideal ab exercises isolate the entire abdominal region, without putting unnecessary strain on your back.
Using a machine can speed up the effect, combined with floor exercises, like the bicycle and double crunch.
It takes time and effort to get those female abs to come out, but diet, exercise and persistence are the key factors.