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14 Mar 2015 - 03:08:59 pm

How I Got A Six Pack & 11.5% Body Fat In Just 12 Weeks

Having a six pack these days is one way of showing off a high level of fitness. The goal is always worthwhile though - six pack aside, you'll feel your energy levels and quality of life improve massively when you start getting healthy. Although my diet has a lot of protein (because I lift weights 4 days a week), it's actually mostly veggies - about 1/2 of my plate during every meal and snack. It's chocked full of information and direct insights from someone who has been there, done that" — and in this case, it's achieving that elusive six pack. I've been working out roughly three days a week in the morning, and usually go straight to the gym after waking up (no eating), and then after that I have a smoothie with protein added.




Firstly, creating a 6 pack is much more likely when you adhere to a consistent regime week after week. Unfortunately, nearly all of the mentioned processed foods are high in these, so it essential to get rid of process foods. If you eat more times on a day your body knows that more food is coming, so it speeds the level of metabolism up and burns more calories. If you follow a healthy diet and do cardio, you do not need to train your ab muscles more than 3-4 times a week. From my experience, the get a six pack in 3 minutes best method to get rid of fat and lose weight is to combine cardio with bodyweight or weight workouts. For those who want to get a flat stomach the best way is to combine abdominal workouts with cardio exercises.


The other thing is we also compared replacing one…like replacing 20 minutes per day of weights instead of 20 minutes per day of aerobic activity, and we saw a very strong association, a favourable one with waist circumference change.


As with food, you want to be consuming as few carbs as possible to get the most lean look possible. Working on your sixpack regularly will not only help you get that runway model look, it will also strengthen your core, boost your confidence and burn belly fat fast. It will also get you more strength when you do workout on the bench, do deadlifts or squats. If you do less, then it's good to combine with aerobic activities as well to get the most benefit.


Women can have a much higher body fat percentage than men and still have visible abs. Women with a body fat of 15% can have a great looking mid-section - lower than that is moving into the realm of female bodybuilding. If a body stores fat more evenly, the person can get away with a slightly higher fat percentage as the build up around the abs would be lower. Which is why it's quite common to see skinny guys with an abdominal bulge yet no six pack. If you are looking at yourself every day in the mirror you aren't likely to notice any significant changes which can result in a loss of motivation. Get a body fat monitor and keep track of it. Measuring your weight alone with a set of scales is not good enough.

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