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05-19-2014

How To Get a Six-Pack

You’ve always wanted a six pack but didn’t know where to start. Lifestyle Fitness Coach Carol Whitaker gives you a step by step roadmap to the abs of your dreams.

How To Get The Six-Pack Abs Of Your Dreams

By Carol Whitaker

Six-Pack Abs Are Attainable! (Yes, you’ve read this right!) And having a six-pack is awesome; I’ve had a six-pack for over 20 years! There’s nothing quite like it—it’s highly empowering. I’m often asked how I achieved my six-pack and maintained it for all these years.

It may seem like a lofty goal, but yes, it’s obtainable; all it takes is commitment, endurance, determination and dedication. You can have a tight, sexy mid-section too by following my Awesome Six-Pack Abs Workout that I’m sharing below.

Yes, getting a six pack takes work and definitely requires a lifestyle change; however, it’s very doable. You have to be realistic; you can’t workout like crazy, eat junk food and then expect to see results. That will only keep your desired six-pack hidden under a layer of fat.

Commit to Living a LivFit Lifestyle

Committing to living a LivFit Lifestyle is the first step in attaining a ripped six-pack. If you stay on track and focus on your goals daily, within a few short months you will have a killer washboard stomach. (If you don’t have a lot of weight to lose you can have a six-pack within 90 days, and if you have a lot to lose it will just take you a bit longer.)

It may not be easy, but it’s well worth the time and energy. You have to be patient because it takes time to burn the fat that is covering your midsection. And if you gain weight first in your midsection, that will be the last place you’ll lose it!

Be patient; you may achieve your goal before 90 days or it may take you a little longer. By reaching your goals and attaining your fitness dream you’ll have more self-confidence and will feel empowered.

 

 

You Can ABSolutely Do it!

Do You Have What It Takes?

It’s easy to say you want a six-pack but do you have what it takes? Do you have a burning desire for change? Are you willing to commit to changing your lifestyle? Are you ready to be in the best shape of your life?  If so, you have what it takes to reach your goal.

What are your family’s genetics? What are your parents’ and siblings’ figures like? Do they carry most of their weight in their abdominal area or their bottom half? What is your physique like now?

If you carry your weight mainly around the middle then it will take you a bit longer to see your beloved six-pack than those that carry their weight around the lower half. But don’t be discouraged. If you understand how the body burns fat you will be better equipped to obtain those ripped abs.

How to Begin

For starters, you can’t pinpoint or isolate the abs to burn fat. The entire body has to shed fat to see your beloved six-pack. We all have abdominal muscles; it’s just a matter of losing the fat stores that cover them. As you start to lose weight and strengthen your muscles, you will soon notice your abdominal muscles taking form—and that’s very exciting!

Regular exercise is critical to achieving your six-pack dream.  If you don’t make time to exercise 5 to 6 days a week for 45 to 60-minute sessions you’ll never find your desired six-pack.

You can alternate cardio and weight lifting days throughout the week, just make sure you exercise at least 5 to 6 days a week. I lift and do cardio Monday, Tuesday, Thursday, Friday and Saturday. Wednesday I only do cardio, and Sunday I rest. I train first thing each morning to ensure I get my workouts in before my busy day begins.

Eat Clean to Be Lean

Diet is 85% of the equation in achieving a six-pack goal. It’s critical to eat healthy, frequent, whole foods throughout the day. When you eat small meals every 3 to 4 hours you get to turbo charge your metabolism.

Eating clean and frequently will give you the needed energy to build muscle and burn fat faster. I can’t stress enough how important eating clean is. To achieve best results I recommend eating 5 small meals throughout the day.

Each meal should consist of a lean protein, a complex carb and fresh veggies. Include 1 tablespoon of good fats (olive oil, fish oils, walnuts, omegas supplement or flax seeds) twice daily. Use the size of your palm for proteins and complex carbs servings and eat as much veggies as your heart desires.

Have your complex carbs during the first part of the day and fibrous carbs the second half of the day. Try to have your last meal between 6 and 7 p.m. And be sure to drink at least a gallon or more of purified water daily to keep your metabolism burning and to remove toxins.

You have to eat clean if you truly want a six-pack. That means eliminate bad sugars, bad fats, processed foods, white flour and sodium from your diet. If you eat bad fats you will get fat! Stay away from cheese, fatty meats, butter, etc.

If eating clean seems confusing to you remember the saying, “If God didn’t make it, don’t eat it.” By eating whole foods your body will be fueled with the proper energy and nutrients it will need to efficiently build a hard, shapely physique and burn fat to unveil your desired six-pack.

HIIT to the Rescue!

Next you will need to do high intensity interval training (HIIT) at least 2 days a week for 20 to 30 minutes along with lifting weights at least 3 days a week.

When you strength train you get to use your core muscles to stabilize your body, which will strengthen your abdominal muscles, so keep your core tight throughout all exercises. Doing core training such as yoga and Pilates is also an excellent choice to strengthen your midsection.

Performing exercises that focuses on the abdominal muscles is absolutely necessary. You can train abs before or after cardio or in the evenings before dinner. Do not train your abs every day; they need recovery time too just like your other muscles.

Check out my Awesome Six-Pack Abs Workout below. Complete 3 sets of 25 to 50 reps for each exercise, doing one exercise and moving on to the next with minimum rest in between until you complete 3 sets. Be sure to complete each exercise with good form—quality and quantity.

Awesome Six-Pack Abs Workout

Crunches—With your legs up in the air at a 90-degree angle lift your shoulders up, keeping your chin off your chest, place hands gently behind your head.

Twist Crunches—Reach with your elbow across your body to the opposite knee keeping your knees in the air at a 90-degree angle. Do these slow and controlled.

Mason Twist—With your legs and torso up in the air, clasp your hands in front of your abs and touch the floor quickly on either side of your body while stabilizing your core.

Three-Up Crunches—Do 3 small crunches in a row holding each little crunch for 3 to 5 seconds as you go up.

Bicycles—Lay on your back, raise your pelvis up and do bicycles with your legs, 25 forward and 25 backward.

V-Ups—Lay on your back raise your legs and torso at a 90-degree angle, hold for 30 to 60 seconds and release back down to beginning position.

Superman—Lay on your stomach, at the same time, lift your legs and arms straight out as high as you can for 30 to 60 seconds.

Planks—Lay on your stomach on the floor, lift your body up on arms with your forearms and hands flat on the floor, hold for 30 to 60 seconds.

Always stretch after you train and drink plenty of water before and after. Also drink a Core Power high protein shake and have a piece of fruit after all training to ensure your muscles have the nutrients and protein to repair quickly.

Commit to Excellence

Commit to following this program if you want to see your six-pack abs—and aim for excellence. Do yourself a favor and resolve to get in the best shape of your life starting today! Stop procrastinating and take focused action daily.

If you stay true to yourself, eat clean, and do my Awesome Six-Pack Abs Workout regularly, you will have fantastic results just as I have.

Have fun creating the abs of your dreams!

About the Author:

Carol Whitaker is the author of Ridiculously Happy! The Secret to Manifesting the Life & Body of Your Dreams. Carol is a highly sought after Transformation Expert and Lifestyle Fitness Coach, and is well-known for the amazing transformations she creates in her clients’ lives. Carol is a motivational speaker and is passionate about inspiring men and women to live the life of their dreams. Carol is an ongoing featured expert on national media and online websites. Carol is a happily married mother of three. Connect with Carol on Facebook to receive her health and happiness tips or join her on Twitter. Visit CarolWhitaker.com for tools and secrets to discover how to live a ridiculously happy and fit life.

 

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