How To Get 6 Pack Abs For Beginners

How To Lower Your Body Fat Percentage

So as we all know getting ripped or getting a six pack can be achieved by lowering the body fat, but how is this done?

To lower your body fat you to be eating the right food, this is why diet and nutrition is so incredibly important, don't expect to see your abs when your sitting there with chips in your hand!

WHAT FOODS SHOULD YOU EAT TO GET ABS

You want to stick to lean meats and natural healthy fats...

• Chicken Breast
• Avocado
• Salmon
• Whey Protein (Not Needed To Much But Helps)
• Unsalted Nuts
• Prawns
• Cod
• Cold Potatoes
• Broccoli
• Asparagus
• Brown Rice

These are just a few examples of the foods you should be eating, fish especially, the natural oils in the fish have so many incredible health benefits as well as being high in protein.

SHOULD YOU CUT OUT CARBS

No! a lot of people make the mistake thinking to get abs you have to cut out all carbs, this is wrong, although this can work, if you don't do it right you could lose weight and muscle fast if you don't know what your doing, and if your going from lots of carbs to immediately no carbs you could end up ill or damaging yourself.

You should however lower the carbs, i recommend around 200g of carbs per day to go along with your training, and stick to slow moving carbs such as cold potatoes, brown rice and quinoa.

Although there is a specific diet called keto that implements a no carb rule, and the diet is incredibly useful for getting lean and has incredible health benefits. I would recommend talking to your closest nutritional doctor or trainer, but if you want to know more about the keto diet.

DOES CARDIO GET YOU ABS

Yes and no, there are people who do no cardio with abs and people who do cardio with abs, personally the best form of cardio to get them abs and fast, HIIT training, this is designed to get the heart rate pumping and to burn fat fast with explosive intense workouts and exercises.

How Many Calories Should I Consume To Get Abs

This question has always been up for debate, some say 1200 cal, 1500 cal, some even say 4000 cal, it honestly depend on how much your training or your daily scheduled.

If you only work or train for couple hours then go to an office then consuming 4000 cal will not get you abs, the average amount cal for a male is 2500 cal to maintain a healthy body, for a female its 2000 cal so to stat loosing fat you ant t burn more calories than your consuming.

To start losing body fat for a male I would recommend a diet of 1700- 8000 calories and for female around 1500 - 1600 calories per day.

Conclusion

If you are consuming the right amount of calories, drinking at least 4 litres of water per day, training your full body and core, and have the correct nutrition your going to get them abs its a guarantee.

IMPORTANT - You must cut out the crap, getting your body fat low is a hard task and a slippery one, you have to give up the sugar, alcohol and greasy  take outs.

Top Tip

Intermittent Fasting

What is intermittent fasting? Does it work ? Intermittent fasting is an eating pattern where you cycle between periods of eating and fasting, the most popular method is to start consuming calories 12.00 am and finish 20.00 pm, this allows your body to fast for 16 hours, your essentially burning fat.

what are the benefits of intermittent fasting ?

• WEIGHT AND BODY AT LOOSE
• HELPS THE BODY BURN FAT FAST
• LOWERS BLOOD AND INSULIN LEVELS
• GAIN MORE ENERGY