Being a Personal Trainer in London (Shoreditch & Mayfair) i’ve been asked a lot of times how to get a six pack. This is a very simple and general guide to get started.
First off, I want to mention that, for most people, getting six pack abs is not an easy task. It requires dedication, but it is possible! Below is a general 2-step guide that, if followed religiously for 3 months, will produce results.
Step 1: Nutrition
This is the single most important part of the puzzle, hands down. You can have the most impressive set of abs, but if they’re covered with a layer of fat, you won’t see them! The first stage sorting out your nutrition is to clean up your diet. And stop eating the food that is preventing results: white bread, loads of pasta, soda, candy, fast food, hydrogenated oils, sugars and fructose corn syrup, Corn-flakes and the majority of breakfast cereals.
Instead, replace them with foods that will help you reach your goal: oatmeal, olive oil, a few fruits, vegetables, nuts, eggs, natural peanut butter, chicken, fish, protein and water. Be realistic- you’ll slip here and there, but make a conscious effort to radically improve your eating habits because getting a six pack will be impossible if you don’t.
Step 2: Exercise
Aim to workout 3- 5 times a week. Running, biking, swimming, yoga, football….whichever activity you don’t mind doing so that you’ll stick with it. Aim for 30-45 minutes, a minimum of 2 times a week.
Weight training is important because 3 pounds of added muscle burns as many calories as a 1 mile jog…and this is while you’re just sitting around! Plus it will sculpt your body to a desired shape. Aim for 45-60 minutes, a minimum of 2 times a week. If you’re confused as to what exercises to do just drop me an email.
Tip 1: Change your workout routine every 6 weeks to keep your body adapting and changing.
Tip 2: Consider hire a Personal Trainer. You’ll get much more out of your time and the right support to achieve your goals.
Step 3: Rest
Make sure you sleep at least 8 hours a night. If your body don’t rest and recover well you will be doing more harm when exercising than good. Cortisol and inflammation will prevent weight lost and muscle gain so you need to make sure that proper sleeping pattern are putted into place.
Well, there you have it. Follow the above for 3 months religiously, and while results will vary from person to person, you will experience improvement.
It will take dedication on your part, but imagine the feeling you’ll get when you look in the mirror and like what you see.