Six PackYou want a lean six pack abs? For many people, getting six pack abs is a difficult process because it requires dedication and motivation. But six pack abs is not something that is not possible. Below is a complete guide to getting six pack abs for beginners.

What is a six pack abs?
Six pack stomach is a muscular shape that resembles a six-pack arrangement of boxes on the abdomen or abdominal. Six packs are considered to look good is having a clear definition or sharpness and symmetrical.

How to get six pack abs?
The process to get six pack abs is actually easier. First, brace your abdominal muscles and lose body fat. The concept is easy, but running it is not easy. This process requires dedication, determination, patience and plenty of time to get six pack abs. But the results will be commensurate with your struggle.

In establishing the program six pack, you need to consider four points:

1. Discipline diet, it means eating 5-6x a day, high protein, low carbohydrate and low fat. The goal is to increase the metabolism and sharpen our muscle mass.
2. A regular pattern of exercise, meaning exercise in a week flat menu for all parts of our muscles. For example we want to shape your abdominal muscles but will still need to exercise the legs. In addition, try to always put the big muscles (chest, back, shoulders, legs) a new small muscles (arm, abdomen and calf) when trained in 1 session.
3. Adequate rest pattern, which means we destroy muscle in training sessions and break repair our muscles become bigger and stronger. So that the quality and quantity of the high resting will help us reach the goal.
4. Supplements workable pattern, which means that we must choose the type of supplements that will help our program. For example in the Six Pack program, a supplement is needed is a protein (or could Amino Whey Protein) and fat-burning (Ultra Ripped Fast Acting Formula or Red Zone).

EATING

Nutrition plays an important role in the program six pack. You can only have one set of stomach muscles strong and bulky, but if the muscle is covered by a layer of fat, you will not be able to see it. For your meal into 5-6 smaller meals each day to boost metabolism. Stop eating foods that inhibit the development of muscle six pack like white rice, pasta, white bread, candy, ice cream, desserts, fast food, hydrogenated oils, sugar and high fructose corn syrup.

Eat foods that help achieve your program goals such as: oatmeal, olive oil, whole wheat bread (whole wheat bread), fruits, vegetables, nuts, egg whites, natural peanut butter, chicken breasts, fish, protein, tea green and water.

Be realistic, you may not get the ideal body within 1-2 days. Do revamping your diet gradually and regularly. In a program to get six pack abs, you want is a pretty healthy diet. If you eat too little then the muscles will shrink. Whereas when eating too much then the stomach will be covered by a layer of fat so that six pack abs you will not be visible.

Example diets
Breakfast

* 2 slices whole wheat bread / 3-4 tablespoons of oatmeal
* 1 point Daily Complete Formula
* 1 scoop Prostar whey / Iso Cool / Iso Sensa 93

Morning Snack

* 3 eggs Amino 2000 / 2002 / Extreme + 
 1 apple / orange / pear + 2 grain Ultra Ripped Fast Acting Formula

Lunch

* 100 grams chicken breast / fish / beef
* 50-80 grams of brown rice (position not yet ripe)
* 100 grams of vegetables
* 1 point Daily Complete Formula

Afternoon Snack

* 2 slices whole wheat bread / 2-3 tablespoons of oatmeal
* 3 eggs Amino 2000 / 2002 / Extreme

Before Exercise

* 2 eggs Ultra Ripped Fast Acting Formula + 2 grain Kre-Alkalyn / 4 grains of Beta K
* 1 banana

After Exercise

* 1 scoop Prostar whey / Iso Cool / Iso Sensa 93

Dinner

* 100 grams chicken breast / fish / beef
* 100 grams of vegetables

Towards Sleep

* 3 eggs Amino 2000 / 2002 / Extreme

Note:

* Foods that are an ideal low-fat, low carbohydrate and high protein. Fatty foods are fried, foods that have simple carbohydrates are white rice, white bread, sugar, cake, ice cream and biscuits, while carbohydrates can be consumed is a complex carbohydrate like brown rice, oatmeal, sweet potatoes, whole wheat bread. Protein foods are chicken, fish, beef, egg whites, tofu.
* Processing of meat should be cooked with boiled, baked, or baked not fried in oil origin, using fat-laden condiments or use sugar. Salt is allowed, but in very small amounts (salt diet is recommended).
* The portion of the menu above can be customized to your body size.
* The time to consume the menu above is not binding, can be adjusted for a workout in the morning. The important thing is try to eat 5-6x a day in small portions.
* ProStar Whey Protein can be replaced with other protein supplements such as Super Whey Amino 2000 / Super Whey Amino 2002 / Super Whey Amino Extreme.

SUPPLEMENTATION
Supplementation program that helps Six Pack is a protein with low calories and fat burners as well as some products that are helping the process of exercise and muscle building.
Here are suggestions that supplements can be used to support the program Six Pack:

Iso Sensation 93 / Iso Cool / Prostar Whey
Is a form of milk protein supplement with high protein content (80% – 93%) and levels of fat & carbs very low and some have zero grams.
The main function of protein intake to meet our body daily and helping the development of our muscle mass and recovery of damaged due to heavy exercise. For cowo will increase muscle mass and look bigger, while the girls will tighten the muscles so it looks solid.

Ultra Ripped Fast Acting Formula
Is a fat-burning supplements that are thermogenic capsule-shaped.
Its main function is to reduce levels of fat, increase energy during exercise, restrain appetite and help sharpen muscle mass.
Noteworthy of Ultra Ripped Fast Acting Formula is a supplement that contains caffeine high enough, so there is a contra indication to those who have acute stomach ulcers, hypertension and heart disease (not recommended to consume it).

Super Whey Amino 2000 / 2002 / Extreme
Is a protein supplement in tablet form. 1 item contains 1500 to 2000 mg of protein. Anyone have a good taste for easy consumption. Protein is rapidly absorbed and can be consumed on an empty stomach and at bedtime because the levels are very low calories.
Its main function is to act as our muscles to grow food. In addition, amino also helps the muscles to do a recovery time of rest.

L-Carnitine
Is a supplement that is lipotropic fat burner tablets and liquid form.
Its main function is to convert fat into energy in the body during exercise / activity. These supplements are safe for consumption by people who have stomach ulcers, hypertension and heart disease, so an option for those who can not consume Ultra Ripped Fast Acting Formula.

Daily Complete Formula
Multivitamin & multimineral supplement is a tablet form.
Its main function is to ensure adequate intake of vitamins and minerals that our body needs daily are certainly not fulfilled from the diet.
Protein intake that we consume daily will not all be absorbed if our organs are not optimal, need adequate vitamins and minerals that will help our body organs work more optimally.
These supplements are often overlooked but the body is needed especially in the diet and hard training. So, consider adding this supplement in your menu.

Fat & Carb Bloc Bloc
Supplements Six Pack companion in your program.
Carb Bloc is a supplement with White Kidney Bean Extract material that serves to bind to carbohydrate calories are not absorbed into the body through the foods we asup
Fat Bloc Chitosan is a supplement to the material or shell that serves to bind fat so that calories are not absorbed into the body through the foods we asup.

Kre-Alkalyn / Beta K
Creatine is a supplement that helps the development of muscle mass so it is more quickly formed. Capsule-shaped and easily consumed, and there are no restrictions for the Six Pack is a program or thicken muscle mass.

* Note: Not all supplements should be used in the example above diet. Choose the best combination for you.

EXERCISE
In the menu of practice, the most important is regular and equitable for all the muscle you have even if the aim is to form the Six Pack.
Try more or less in a practice session, the big muscles get 9-12 small set of core muscles and get core set 6-8. Then sort the big muscles first and smaller muscles, unless you train 5x a week then you can split-split as in the example below.
Another thing to note is that the exercise is enough rest 1-2 minutes between sets. It is important to keep pumping and muscles expand during exercise. Thus the total time spent in a weight training session 45-60 minutes in enough.

Examples of training pattern
MONDAY
Chest
Flat Barbell Press 4 sets x 10-12reps
Incline Barbell Press 3 sets x 10-12reps
Dumbbell Flies 4 sets x 10 – 12reps
Cable Crossover 3 sets of 10-12reps
Abdominal
Center Crunch 4 sets x 15-20reps
Cardio
Treadmill (brisk walking) 20-30 minutes

TUESDAY
BACK
Lat Pull Down 4 sets x 10-12reps
Seated Cable Row 4 sets x 10-12reps
Deadlift 4 sets x 10-12reps
Straight Arm Pull Down 3 sets x 10-12 reps
Abdominal
Lying Leg Raise 4 sets x 15-20reps
Cardio
Treadmill (brisk walking) 20-30 minutes

WEDNESDAY OFF

THURSDAY
SHOULDER
Overhead Barbell Press 4 sets x 10-12reps
Side Lateral Raise 3 sets x 10-12reps
Barbell Front Raise 3 sets x 10-12reps
Bent Over Lateral Raise 3 sets x 10-12reps
Barbell shrug 4 sets x 10-12res
Abdominal
Center Crunch 4 sets x 15-20reps
Cardio
Treadmill (brisk walking) 20-30 minutes

FRIDAY
LEGS
Squat 4 sets x 10-12reps
Leg Curl 4 sets x 10-12reps
Leg Extension 4 sets x 10-12reps
Standing Calf Raise 4 sets x 10-12reps
Abdominal
Side Crunch 4 sets x 15-20reps

SATURDAY
Triceps
Skull Crusher 4 sets x 10-12reps
Reverse Grip Press Down 3 sets x 10-12reps
Biceps
Concentration Curl 4 sets x 10-12reps
Hammer Curl 3 sets x 10-12reps
Abdominal
Lying Leg Raise 4 sets x 15-20reps
Cardio
Treadmill (brisk walking) 20-30min

WEEK OFF

Note:

* Schedule of training can be customized with your time.
* Keep at least 3 times a week weight training a week.
* The correct sequence is the weight training first and cardio exercise to optimize fat burning.
* Schedules and days of training can be adjusted with the time available.
* Failure is the last repetition maximum that can be lifted with good form.
* Note that a break between sets is 1 minute.
* Treadmill to get into fat-burning zone is a zig zag, ie 2 minute 1 minute brisk walk and run. Can also be done with the technique of continuous brisk walking for 20 minutes constantly.

Abdominal Exercise

Abdominal exercises abdominal muscles to create is to increase the burden on our training, so that the abdominal muscles will be stimulated to grow and thicker.

Variations good abdominal exercises using tools such as:

* Cable Crunch
* Decline Bench Crunch
* Hanging Knee Raise
* Hanging Leg Raise
* Standing Oblique Cable Crunch
* Ab Wheel
* Rope Crunch
* Swiss Ball Roll Out

Variations good abdominal exercises that do not use tools such as:

* Reverse Crunch
* Scissor Kick
* Curl Up
* Side Jackknife
* Straight-Leg Crunch
* Hip Thrust
* Crossover Crunch
* Leg Raise
* Twisting Crunch
* Seated Knee Up

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