Keys to getting a six pack (New Video)

Keys to getting a six pack:
You can have the greatest, most muscular set of abs in the world, but if they are blanketed by a layer of body fat, who cares. In order to rid yourself of the extra body fat around your midsection, you need to incorporate effective cardio sessions into your fitness plan. You cannot spot-reduce the midsection by doing extra ab exercises like crunches or sit-ups. You first must burn off the body fat through proper cardio to properly define the area.

Abdominal training by itself will not do much. Cardio needs to be intense enough to do the trick. Three to four sessions a week of intense jogging, running, the Stairmaster, the elliptical, jumping rope, or biking should be enough to get the process in gear. Swimming, hiking, and taking aerobics classes are beneficial as well. Nothing beats jogging or running. It is the most intense, efficient, and effective method of burning calories. If running outside hurts your joints, try running inside on a treadmill or outside on a dirt path. It definitely is easier on the body. I do HIIT cardio like in the video below

Again, you NEED three to four intense cardio sessions a week to help create a calorie deficit and help rid the body of the fat that covers your abs.

Proper Nutrition:

Do not sabotage your results in the gym by giving yourself a passport to pig out. Ridding the body of fat once and for all is accomplished by proper nutrition more so than incorporating cardio. At the end of the day, if you have consumed more calories than you have expended, you add body fat. So you need to burn more calories than you consume.

Nutrition is important because you can reduce the amount of calories you take in, therefore greatly having an effect on the amount which you have to expend through cardio. Eat five to six small, well-balanced meals spaced apart about every three to four hours. Try to keep something healthy on hand.

If not, when you become real hungry, you will opt for something that isn’t as good for you. When you become overly hungry, all rational thinking goes out the window.

But it is important to get something in you. Not eating on time or at all is almost as bad as eating too much. Keep protein intake high (approximately 50% of daily calories), carbs moderate (40%), and fats minimal (10%).

Muscle fiber is made of tightly-wound protein molecules that is damaged during a workout, so you need more protein than the sedentary person to help that muscle tissue repair. Carbohydrates have an important role in the body, but do not base your meals on them. Try to avoid simple sugars like cane sugar, honey, fruit juices, syrups, and even a lot of fruit.

Drink at least a gallon of clean water each day as well. It will help in nutrient absorption and digestion and will help flush toxins from the body.

Bottom line, make sure you are supplying your body with well-balanced, healthy food every three to four hours.

Weight training The Abdominals:

Here is where most people go wrong in their attempt to develop their abs. I often ask those I train, “Would you train your biceps with sets of 50 reps with no weight?” Of course, they say “no.” How about your chest, 50 reps with no weight? Another no. I then ask, “Then why would you do that with your abs?”

Here’s an important key. If you want proper ab development, you need to add resistance (weight) to your ab exercises. Abs are muscles just like biceps, triceps, pecs, glutes, whatever. You need resistance to properly strengthen and build them. The same goes for abdominals

If your abs are strong, your still going to have to have low body fat for your six pack to show! Make sure you follow a good diet (like the one in my workout plan). I will also help  to try a good fat burner like TEA REXX, it is what I use to help me stay ripped.


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31 thoughts on “Keys to getting a six pack (New Video)

  1. thanks for making this brilliant training program(s) BTW in the new video for abs when using the weight do you have you legs in the floor or do you keep them above ground?
    and thanks you have made my six-pack at-least 3X more visible xD

    greetings from casper falandysz (to bad I dont have a thing in the roof to make the first exercise, will to tables close to each other be okay? or is it best if lifting with arms above shoulders? )

  2. hey brandon!
    i just love ur HIIT cardio workouts!
    i just have a confusion: wat do u mean by three to four intense cardio session, does that mean days or different cardio workouts?

  3. First of all, I want to thank you for all of those tips(I had no experience in training at all), i gained 15 pounds of muscle. but i still have a lot of chest fat. is there anything that i can do about this. plz help

  4. hello brandon and thank you. Over the past 6 months you have provided me with the motivation and knowledge to get in the best shape of my life. I am not an athlete but work at a gym as a lifeguard. There is no better feeling for me than going to the gym to workout and finding myself as fit as my grades jocks. In 6 months i have added 15 pounds of muscle and developed a 6 pack. no personal trainers. no nothing. your videos, diet, protein, and commitment. Now i have a question. I have been doing a lot of low-rep bulking exercises instead of high rep “toning” ones…Can i get a tone and sculpted body by continuing with low-med reps and just dropping my body fat even lower? i have read that high reps don’t tone muscle and lowering bodyfat is the only thing that will result in that cut look you have and im trying to obtain. much thanks

  5. Hey Brandon, can you PLEASE give more info on the topic of chest / nipple area fat? As much as you have to give!!!! I’m in Really good shape, but it won’t go away!!

  6. Hey Brandon I’m 16 and I’m just starting to lift weigths now and I’m kinda getting jacked but I really want develop a six pack before august I’m in shape and eatin healthy food I just want to impress lots of girls lol but I also want it for me to I was wondering do you think you can give any advice to develop a nice six pack

  7. Yo Im 15 and I have about two weeks till summer and iv been doing some of your ab things every other day and one the days that I’m not doing muscle workouts, after school I run. What’s the best workouts for me to do at home before summer? Thanks

  8. Hii Brandon,

    How can i loose belly fat fast? Can you give me advice on how to loose belly fat or do you have a video on how to loose belly fat? I want to impress all the chicks!

  9. Hi brandon,
    Is it good,or bad,if i do this cardio,like every day?actually i had followed this cardio for two weeks and i just lost my side belly fat.seriously!!and i do it every day….errr..??

  10. Ey Brandon,
    started doing that fat burner exercises, (high knees, up downs)
    wondering how frequent and the duration i should do this to really try to bring out my abs. im fairly fit now, not overweight just wanna get the abs happening,

  11. Hey brandon i have a 6 pack but my arms and chest are all whimpy…im afraid if i eat more to gain wait i might lose my six pack… any advice? dude this is serious help me man


  12. I believe that avoiding highly processed foods is a first step so that you can lose weight. They will taste good, but ready-made foods contain very little vitamins and minerals, making you take more just to have enough strength to get with the day. If you\\\\\\\\\\\\\\\’re constantly feeding on these foods, converting to whole grain products and other complex carbohydrates will help you have more strength while feeding on less. Interesting blog post.

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