Six Pack Secrets

The Elusive Six Pack

Ever seen someone with a wicked six pack who did not look like they were superfit and super-checked-out?  I didn't think so.  Fat guys with huge arms - big deal.  Slim guy with a six pack - different story.

What is the Six Pack?

Six pack is the outline of Rectus Abdominis, otherwise known as your abs.  Technically, everyone has a six pack.  The problem is that you just can't see most people's six pack because its hidden under a layer of body fat.


Nice Six Pack Jack



What's Hiding Your Six Pack?

Six Pack Success

There are three things you need to know about bringing out the washboard.

Nutrition
Eat a clean nutritious diet.  Cut the crap out right away.  Totally.  No excuses.


Six Pack Concealer

 

 

 

Fill-up on good clean food.  Eat a healthy blend of slow burning complex carbs like oatmeal and wholesome protein like salmon.

 

 

 

 

 

 

 

Ab Exercises

You need to actually do some ab work.  Not 500 reps but maybe 50-75 reps in total...3 days per week.  Here are a few good ones:

 

Dumbbell Crunch

The Dumbbell crunch is a wicked ab exercise.  Hold a dumbbell at each shoulder.  Crunch upwards and press the dumbells at the same time.  Just try for 20 reps.

 

Low Plank

 

The Low Plank is another really good ab exercise.  See how long you can hold it.

 

 

Kettlebell Swing

 

 

The full-blast barbarian kettlebell swing is a great ab exercise and rocks-out some great cardio too.  Get that puppy swinging straight overhead.  Go as hard as you can for 20-30 reps.

 

Cardio

A lot of people think that you need to really crank the cardio to get the six pack.  Its not as bad as you think but its not as easy as you hope either.  Don't go for lame cardio.  If you're not really straining you're maybe wasting your time.

 

 

 

Drink Your Face Off

Water, that is

 

Not beer

 

Beer will absolutely destroy your six pack.  So will any other form of alcohol.



Tom

Hate Me Now - Thank Me Later

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Prepare for March Break Now

Start Thinking About Packing a Six Pack Now

Now's the time to start thinking about March Break.  I'm a trainer and I don't want you coming to me all fat and desperate in early February, complaining that you need to lose 25 lbs in a month.  Profitable for me but painful for you.

Six Months to Success

Summer's over.  You strolled the beaches with your tanned, tight bod.  Let's keep it that way for the next few months.  The heavy sweaters and long pants of fall and winter are not the time to hit the pizza and beer.  Students - all the fun times and beer and wings with your buddies will add up to major grief for you in Florida next spring if you're not careful now.  Career folks - Christmas calories count just like the rest.

The Plan

Weigh yourself today.  Track your weight weekly over the next six months so that you know exactly what's going on with your body.  Be very careful with your total daily caloric intake.  Stay active.  Walk, run, workout - whatever.  Plan to get serious about training in early December.  I know that's relaxed party season but trust me - it'll pay off in March.

Starting in December, we'll crank-up the training slowly so that you peak when you hit the beach in February or March.  Start thinking about this now - there's only one March Break for you each year - you don't want to blow it.

More on March Break prep training in a later post.

Tom

Hate Me Now - Thank Me Later.