by January 23rd, 2010. Filed under: Beginner-Workouts Muscle Gain.
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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
Brandon Carter
http://highlifeworkout.com/
http://BrandonCarter.com
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Duration : 0:2:0
Filed under: Beginner-Workouts Muscle Gain
January 23rd, 2010 at 6:19 pm
great workout, but …
great workout, but tell me about your diet please
January 23rd, 2010 at 6:19 pm
Amen
Amen
January 23rd, 2010 at 6:19 pm
Do ab exercises …
Do ab exercises regularly, and be active. Ride a bike, go swimming, jump rope, just play and be and be active to keep your body fat low. Eating healthy also contributes hugely!
January 23rd, 2010 at 6:19 pm
Okay first of all, …
Okay first of all, you don’t have to be a “body builder” to get a six pack. And secondly it isn’t bad for you at any age so long as you do it right and don’t push yourself too hard. The whole ‘Working out when you’re young will ruin your body’ myth needs to die!
January 23rd, 2010 at 6:19 pm
yeah great videos …
yeah great videos out there!!!!! please watch my videos to learn same stuff!!!
January 23rd, 2010 at 6:19 pm
Same Here Man Same …
Same Here Man Same Step I ride bmx aswell i can see the 4 pack six pack lightly
January 23rd, 2010 at 6:19 pm
@thefatburningdiet …
@thefatburningdiet thanks man i ordered that it looks amazing
January 23rd, 2010 at 6:19 pm
I got rock hard abs …
I got rock hard abs, and it was pretty simple
You can check out the guide I used at
TRUTHABOUTABS. CZ. CC
You wont regret it
January 23rd, 2010 at 6:19 pm
@ewbell09 so my bro …
@ewbell09 so my bro do
January 23rd, 2010 at 6:19 pm
@generationnext9000 …
@generationnext9000 ofcourse its hard just do it
January 23rd, 2010 at 6:19 pm
OMG this is hard …
OMG this is hard work really…
January 23rd, 2010 at 6:19 pm
im 12, ive got a …
im 12, ive got a clearly visible 4pack cant wait for 6pack all i do is sit-ups, press-ups, running and finaly ride my BMX
January 23rd, 2010 at 6:19 pm
hey bro can you do …
hey bro can you do a video
exclusively on obliques, its so hard to work on them..
January 23rd, 2010 at 6:19 pm
@leabuelo Yay i’m …
@leabuelo Yay i’m 183
January 23rd, 2010 at 6:19 pm
wait until you grow …
wait until you grow up at your max
January 23rd, 2010 at 6:19 pm
if youre about 180 …
if youre about 180 cm (5 feet 10″)
u can
January 23rd, 2010 at 6:19 pm
ill start doing …
:D
ill start doing this from today every day every week i will check if ill get in 3 weeks visible abs if soo not ill wil keep trying too get them i also do some normal push ups and i must say i see some difference on my shoulder and my upper arm soo thanx for the other videos
January 23rd, 2010 at 6:19 pm
yea,great age to …
,but star it with low
yea,great age to start
January 23rd, 2010 at 6:19 pm
@904folyfe i cant …
@904folyfe i cant see the problem then!!
thats what i do and i have a nice 6 pack!
January 23rd, 2010 at 6:19 pm
I’m 15
Can i … 
Can i start doing it now? 
I’m 15
January 23rd, 2010 at 6:19 pm
im 13 and i make 45 …
im 13 and i make 45 reps
January 23rd, 2010 at 6:19 pm
@69psyshroom what i …
@69psyshroom what i do now is 50 rest for 10 seconds til i hit 500 on a good day i try to do 1000
January 23rd, 2010 at 6:19 pm
u should workout …
u should workout your abs more
do 4 sets of 15-20 reps
and rest 45 secs to 1 minute max
that worked for me!!
January 23rd, 2010 at 6:19 pm
the only answer is …
the only answer is to lose fat even though you’ve heard it a million times, no matter how much muscle you build underneath your fat , you still wont have a six pack. It took me a while to get that through my head.
January 23rd, 2010 at 6:19 pm
8PACK FOR THE WIN!
8PACK FOR THE WIN!