top 5 abs exercises to get a six pack fast workout 6 / How to Get Ripped Quik
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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.
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
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Thank you, and if you have any questions or comments, please e-mail them to me via Twitter at http://twitter.com/BCarterMusic
Go to http://BuildMuscleBurnFat.info/ my FREE workout plan Build Muscle and Burn Fat FAST AS HELL!
Brandon Carter
Duration : 0:2:7
[youtube MMlia6NOZWc]
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I dont want a 6 I …
I dont want a 6 I want a 10
@moe2744 You have …
@moe2744 You have absolutely no idea what your talking about.. the very fact that you referred protein as a drug just makes me sad..your abdominals are just muscles you dumb if you can increase the size of your biceps you can increase the size of your abs.
you know what anabolic steroids are? a boost of testosterone and you know what genes are? the their some kind of recipe how to make you. if you have great genes you get a lot of testosterone without steroids hence you can be big
@moe2744 I have …
@moe2744 I have never done any drugs except weed. you want to believe that i am on roids but because it makes you feel better about your inferiority. I am only 180 pounds at 6’2, nobody needs roids for that. If you follow the plan that i lay out (instead of talking shit) you will get the results your looking for… naturally
@imtonasty who …
@imtonasty who asked you hole…?
that man in the video he takes steroid no one can have a big 6 packs with these exercises i do more then those for 2 years and i have 6 packs but not big one’s like that big abs need steroid or protein.
hi dude i just …
hi dude i just wanted to ask a few questions,
im 14 and i am skinny and now ive decided i want to work out i allready go boxing and take muscle and size gainer supplement.
and i was wondering if i do this workout how long do you think itll take to get ripped.
@xb0xher0 it true.. …
@xb0xher0 it true… your stupid…
@imtonasty most …
@imtonasty most ignorant reply i’ve ever heard congratz!
@xb0xher0 if you …
@xb0xher0 if you have no belly fat you have a six pack retard
@moe2744 everyone …
@moe2744 everyone has small six packs you dumb you got to train them to make them big
These exercises are …
These exercises are legit, if you have no belly fat like in my case, i was able to get a two pack in just a day or two.
“luv2run31″ does …
“luv2run31″ does the one at 0:56 while folding a 50lb dumbell! Try it!
Love to see you do …
Love to see you do a couple of sets till your muscles fail. Bet that would be a LOT of reps but your abs would look amazing!
What does the 4th …
What does the 4th exercise workout? Obliques??
@clark13lfc The …
@clark13lfc The actual bar? Is a pull-up bar. The move i guess could be called a straight leg lift.
what do you call …
what do you call the bar thing at the start
nice workout !
nice workout !
@D07SaBah lol …
@D07SaBah lol thanks man.
@shababsta lie flat …
@shababsta lie flat on your back and legs straight on the floor, then lift your legs using your abs to a 90 degree position
Brandon has an …
Brandon has an incredible v-taper from wide shoulders to narrow waist – perfect symmetry!
GOOD!!!! Thanks:-)
GOOD!!!! Thanks:-)
i dont have a bar …
i dont have a bar at home. how should i do the leg raises?
Great job man! Keep …
Great job man! Keep those vids coming!
Nice
Nice
Ay nice thanks to u …
Ay nice thanks to u I’m geting the pack now it’s awesome but it takes dedication
@doommic
no …
@doommic
no exercise can target body fat on a specific part of your body. fat is burned off all together on the body. of course, fat on your belly and bottom usually go last, since that’s where the most gets stored (usually).