Trainer tip: You know planks, right? It’s easy to go through the motions here. Don’t do it. “The key is to squeeze your entire body—quads, glutes, core, back, and fists—as tight as possible while taking diaphoretic breathes throughout the hold,” says Wealth. No matter how many times you’ve done it, this exercise is as difficult as you’re willing to make it.
Contrary to what popular culture portrays, one does not need to lift really heavy if muscle hypertrophy, aka “bigger muscles” or aesthetic gains are the primary goal (see bodybuilding vs powerlifting). One needs to ensure that a particular muscle is subjected to enough time under tension and training volume to ensure that muscle fibres are broken down and rebuilt stronger over time. This can be done by following a high-volume, moderately high rep range, moderate weight and low rest period lifting routine. I start off with 5 sets of a heavier compound lift eventually moving to isolation exercises. I started off with the popular ‘3 sets of 10’ for isolation exercises, then to 12 and now hit 4 sets with the rep ranges 15,12,10 and 8. Higher reps would mean a lighter weight and vice versa. My last set is almost invariably a dropset. I hit around 15 -18 working sets per muscle group per week.
A common belief in bodybuilding is that a beginner can make progress lifting rocks. This is not to offend the brutally huge strongmen you see on the MET-Rx World’s Strongest Men on ESPN who lift those 350-lb. Atlas Stones but is to emphasize the point that beginners can make progress on just about any program, using just about anything for resistance, even small Flinstone pebbles. But just because beginners can have success with minimal effort and nonspecific workouts, this doesn’t mean that their training protocol will also work for an experienced athlete, or for someone who wants to go even beyond a “slightly visible” 6-Pack!
Everywhere you turn, someone's promising the next secret to getting 6 pack abs. While there’s no way to get a 6 pack overnight, regular exercise and a healthy diet can help put you on the fast track. Develop an ab workout routine with a variety of exercises, such as crunches and planks. Your muscles need fuel, and you might need to burn fat in order to see results, so be sure to stick to a healthy, balanced diet.
Better news: By doing the types of routines here that strengthen from all angles and focus on function (how your body moves in real life) rather than flexion (crunches), you’ll look good and have a stronger core and less risk of lower back injury. “Not only will you see better gains faster, it’s also the quickest way to take inches off your waistline,” says Fitzgerald.
How to use this list: Clayton suggests doing each exercise below for 30 to 45 seconds before every run. “This will fire up your muscles so they’re active when you need them most,” Clayton says. Clayton even demonstrates them herself, so you can nail the perfect form. You will need a mat and a set of sliders. Two hand towels or paper plates will work. too.
If the basic plank is too easy, after 60 seconds, add a few arm and leg lifts to the next 60 seconds. Every 15 seconds, alternate lifting one arm out in front of you while maintaining your posture for 10 seconds and repeating on the other side, and then switch to the legs. Lift the toes 5-10 inches off the floor and hold it for 15 seconds, and repeat with the other leg.
No matter how strong your core is, you aren’t going to see a six-pack if your muscles are hiding behind a big layer of fat, says Jim White, R.D., owner of Jim White Fitness & Nutrition Studios in Virginia. “Each individual is going to be slightly different, but the ideal range of body fat in men is eight to 20 percent,” he says. Get below six percent and you could compromise your health.
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To do it: Start with feet in a wide stance, knees bent, arms up on guard. Keeping your lower body still, quickly lean your upper body to the right, then come back through the center and lean to the left. Repeat lean back to the right. Next, lower your upper body, from the right around to the left side, making a half circle with your torso. Return to start position. That’s one rep. (Tip: it helps to keep a steady rhythm with this move, think—or say aloud—1, 2, 3, weave to help you keep your tempo). Repeat 10 times total, alternating starting on the right and left sides.
Evening Snacks (5.00PM) —1 scoop whey protein, 5 almonds, 3 walnuts. If it’s cardio day I mix a spoonful of peanut butter with my protein shake for some extra fat that satiates my hunger. I also keep a couple of reasonably priced Sugar Free Protein Bars in my bag in the rare cases when my hunger gets really bad or if I couldn’t manage a proper meal. There are some really expensive ones out there and while I’ve indulged in a few of them, the ones I linked to give me the best bang for buck and are also incredibly tasty.
Instead of copying the experienced bodybuilders, newbies would be better off if they took advantage of a phenomenon called newbie gains (a.k.a. beginner gains). There’s a brief phase in strength training where building muscle and burning fat at the same time is a better strategy than bulking and cutting. It’s the beginner phase. Thanks to newbie gains, beginners will build muscle fast even in a state of caloric deficit, provided that they train and eat right.
Health fats is another valuable source in order to get lean muscles such as fish oils, raw nuts, olive oils and nut butters into your eating routine. These sources will keep your insulin levels stable, which is very salient if you will likely lose stomach fat and uncover well defined abs. I am not saying to go out there and eat a whole sack of Planters Cashews.
“For me, getting a six-pack was about paying attention to what I was eating and lifting heavy weights at CrossFit. I do have a semi-strict diet, and I loosely count macros (focusing on daily carbs, protein, and fat intake rather than blindly counting calories) to stay balanced and on track. It sounds like a lot of work, but it really isn’t. Eventually, it just became a part of my lifestyle, and it’s something I enjoy doing. I even started a custom meal-plan business based on macros because I had such great results!” —Tina Haupert, @carrotsncake