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Thank u mike,now i know how i train my abdomen and hopely i get a sixpack in few months. pls dont delete the videos, cause they're useful for me!
I'm glad my ab and core workout videos have been helpful for you! Unfortunately, unless you are already at 15% or less bodyfat, or you workout and diet like an absolute beast, it may be tough to get six pack abs in just a few months. As I've discussed in many blog posts and YouTube videos, getting a ripped midsection is a byproduct of building up the rectus abdominus muscles adequately (about 5-10%), and dieting/cardio/weight training with healthy living (90-95%). So abs are really made in the kitchen, and on your cardio equipment, and not on the ab machines or physioball like some people may think. So anyways, without knowing exactly where you are starting from, here is what I would recommend for getting your midsection ripped up in the shortest amount of time:
You need to train hard and often to get a six pack in a span of a few months. I would recommend weight training 4-5 times per week and cardio 4-5 times a week as well for optimal bodyfat loss while minimizing too much muscle mass reduction. I would recommend that you train abs (and lower back to keep your core musculature in proportion and avoid injury) 1-2 times per week, about 15 minutes each time, usually before cardio. Get in 15+ repetitions per set and just do several abdominal exercises mixed in with lower back exercises without rest until you reach failure. If you haven't reached failure by the end of 15 minutes, then you should just finish the muscles off with crunches and/or planks. Cardio workouts should include high intensity intervals of at least 30 seconds in length every 3-5 minutes, cardio sessions should last 30-45 minutes in length (or longer).
Also consume a high protein, moderate healthy fat, and low carbohydrate diet if you can manage. The carbs you do consume should be complex carbohydrates with a low glycemic index which provide you with a stable blood sugar and energy level throughout the day. Some excellent examples of this are oats, brown rice, sweet potatos, granola, and vegetables. Supplementing with Green Tea or Green Tea Extract, Omega-3 Fatty acids, CLA (Conjugated Linoleic Acids), B-Vitamins, Chromium, and/or caffeine can all help to expedite the fat loss and improve energy levels for your workouts. Unfortunately, none of them are magic bullets when it comes to fat loss and improving definition, there is no way around the hard work and dedication involved! If you really want that six pack, especially without having to wait a year or two, you'll need to hit the gym hard! Good luck and I wish you the best on your quest for the elusive 6 pack!
Michael J. Schiemer B.S. CSCS CPT
NSCA Certified Personal Trainer & Strength and Conditioning Coach
Owner of FRUGAL FITNESS and RESULTS Private Fitness Boston, MA
Author of The Frugal Diet and The Frugal Workout Books & eBooks
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