How to Get Your 6 Pack

Hey! So, you want a six pack, well, I have some good news and some bad news. Which do you want first? .... I’ll assume good, being that you have come to right place! bad thing, being that it’s going to take some hard work guys and girls and doing sit-ups and crunches is simply not enough, you need a complete body workout, but if you stick to it, the reward is sooo worth it! Trust me! and I'm here to work through it with you!

I mean, who would say no to a six pack... hmm.. no one I know! or you know I'm sure! It looks great, you feel great, it will increase your confidence, chicks will no doubt love it and you more (sorry girls, but you know it’s true! Just like how we love a great ass on a girl you girls love a great 6 pack) and it’s also healthy!!

Right, what we waiting for! Let’s get this show on the road and get your body ripped!

I am sure this is a question that you are asking yourself! The truth is, there is no way to correctly judge how long it will take you. There are various factors which may influence your goal of chiseld abs! Such factors are, you body, if you are overweight, this will obviously take longer than if you are slim. The things you eat may influence any progress. How often you workout and for how long and how hard you push during your workouts is also a massive consideration that will influence the time factor!

I have a slim build. I do not eat badly, I have 3 regular meals a day and at least 3 snacks a day. I DO NOT take any supplements or protein shakes!

On that note....

Ah ha, the age old question, to supplement or not to supplement? Well, I do not recommend taking anything that contains creatine. Yes those lovely big bottles with a guy’s picture on the side that has a chiseled body may entice you to think about taking something to 'help' you get bigger and stronger! But really, seriously, it is not worth it!

When I go to gym, you can always spot the guy whose taking "something". Whether its creatine, hormones or steroids. Yes they may look really big and strong, but hell, they really do not look good! Their arms are too big for their bodies and their head looks too small, and all those veins popping out of everywhere, seriously, you do not want to look like that!

There is not enough information available to us because of lack of long term research done as to the long term effects of taking any of these things. There are two reasons we work out. Firstly, to look great! Secondly, to be healthy and ensure that when we are 70, we still have quality of life!

It is for this reason that I recommend you give my plan a try, it involves no "added extras", just hard work and effort and trust me, and we will get there! I am living proof!

The way your six pack will look depends on...well, rather let’s say it’s determined by your genetics! There is no way to change how your six pack looks. No one’s six pack looks the same, have a look on those men’s magazines, all the guys abs have something different about them, and that’s because of genetics. But on the Brad Pitt note, remember, in TV, there is a lot of air brushing and computer surgery done!

I will give you various workout routines to follow. The first routine will be relatively easy, the point is to introduce you slowly to the workouts so that we can build some stabilization muscles to ensure that you do not incur any injuries. Routine 1 will be easy and as we progress, so the intensity will and difficulty will increase. You should only move onto another workout once you are finding the current one you are on is too easy or when you do not find it difficult to do and are not tired after it.

I do not advise that you jump to a very hard routine to start off as there is a likely chance of your injury and we do not want that.

You need to be doing the routine once a day to start off with. I advise that you start off by doing it once a day for about 2 weeks. This will build your strength up and get your core strong so that you will not get injured but just get stronger and stronger!

The routines will follow the following structure:

First I will set out the actual work out to be followed by stating the type of exercise to do, how many reps and how many sets to do.

Reps: This refers to how many times you must do each exercise in each set

Set: This refers to a complete work out of one exercise

Example: You will do sit-ups: 3 sets of 15 reps. So you will do 15 sit-ups, then take a 20 second break and then do another 15 sit-ups, then another break and then the final 15 sit-ups.

I will then at the end of the routine, explain how to do the particular exercises that need explanation. If at any stage you are unsure of how to do a particular exercise, please feel free to contact me and I will gladly assist you.

• Crunches: 10 reps
• Push-ups: 10 reps
• skipping: 30 Seconds
• Repeat the above 3 times

How to do this Routine:

Start by doing 10 crunches, then, without a break, go straight on and do 10 push-ups, then, without a break do 30 seconds of skipping.

Reason for skipping:

In order to get a six pack you need to be doing some good cardio. By doing cardio you will ensure that you will get that cut and ripped look. Skipping is also a great all body work out, you use your arms, your legs, your core. In summary, its a great exercise!

Explanation of workout:

The crunches in this workout are regular crunches. Lay flat on your back, put your arms on your chest (not behind your head as this will cause excess strain to your neck) bend your knees and sit-up towards your knees, when you reach your knees, hold that position for 3 seconds and then back down. Do not lay your back on the floor again and stop just a couple of inches above the ground.

• Crunches: 15 reps
• Push-Ups: 15 reps
• Skipping: 1 min
• Crunches on an exercise ball: 15 reps

• Repeat the above 3 times

Explanation of workout:

The crunches on an exerise ball are really great for the reason that it forces you to use your core to stabalise yourself as you perform the exercise. Sit on the ball, ensure that it is inflated to the correct amount. Place your lower back on the ball with your feet firmly on the ground, lay back on the ball so that your back is flat on the ball, place your hands on your chest and sit-up and then repeat.

• Push-ups: 20 reps
• Crunches on the exercise ball: 20 reps
• Skipping: 2 min
• Squats: 10 reps

Explanation of workout:

The reason why there is a repetition of certain workouts is because these are core workouts which you should be doing everyday and which will only increase your strength.

As you can see, we will slowly increase the amount of reps as you get stronger and stronger. Again, I advise that you complete at least a full week of each Routine before moving onto a higher routine. The First few routines will be relatively easy so as to build up a base level of muscle and strength. As we progress, they will get harder and harder.

The squats are probably one of the best exercises you can do. It truly is an all body workout. You will work your legs, core, abs and lower back. To start off, stand in front of a mirror, place your feet apart about the distance of your shoulders, make sure that you are standing tall and straight. Now slowly start to bend your knees, it is of the utmost importance that you keep your back straight, stick your bum out and make sure that as you bend lower that your knees never go past your feet as you look down. This is prevented by pushing out your bum. Go as low down as you can, then stand straight back up, then repeat. These are difficult and you need to get the hang of them as they will continue to appear in the rest of your workouts.

If you find this squat to difficult to do, you may use the exercise ball to assist you. How: place the exercise ball against a wall, stand with your back towards the wall and place the ball on your bum and lower back. Ensure that you are standing straight, now slowly slide downwards, letting the wall guide you and keeping your back straight until you are in a seated position, then push yourself back up and repeat.

• Push-ups: 25 reps
• Crunches on the exercise ball: 25 reps
• Skipping: 2 min 30 sec
• Squats: 15 reps
• J's leg hold abs exercise: 10 seconds

Explanation of workout:

Now we are building some strength! The J's leg hold abs exercise is quiet difficult. 10 Seconds may not sound like a lot, but it is! Lay flat on the floor; put your hands at your sides. Raise your legs from your hips off the ground; only raise them about 10 inches off the ground. Ensure that you keep the rest of your body on the ground, and feel those abs burn!