Thanks for visiting Build Six Pack, I hope you’ll find this website a valuable resource in your quest to rock hard abs or at least fat burning strategies. Please read the following words as you will learn nice things on burning fat the healthy way and how to get six pack abs.
First, let me tell you that burning fat and getting a six pack abs is POSSIBLE. You can be young or old, a woman or a man, have a low fitness level, you can do it. Whatever diet, appetite suppressant pill or magic X3000 electronic belt you’ve tried, you can lose weight, and I mean fat. Losing fat and keeping muscle mass. But first, you’ll have to get rid of any so called miracle pills that may be dangerous for your health, and any fancy gadgets that simply doesn’t work, because they can’t work. Your body works in a certain manner that no gadgets that you plug on your stomach can understand.
Let me tell you I’ve studies a lot of fat burning programs, I’ve read countless articles on how to burn fat, I’ve watched videos (you too?) of many experts, or whatever they call themsleves. I know what works. And actually there are no real secrets once you know what works too. And I’m going to tell you what you need to do in simple terms, you will see it’s very logical. Let’s start right now!
Not all experts or fitness gurus talk crap, there are also many great teachers who know the truth and gladly share their knowledge. Well here’s how to get six pack abs : you need to burn fat. Easy I know, but maybe some of you thought you still have to do thousands of abs exercises such as crunches and situps. That’s a lie ! These will indeed develop and build your abs muscles, just like biceps exercises would. However, what about that layer of fat ? Still here ! Congrats, you now have bigger abs, under your fat, a bigger stomach area, not sure it looks better.
Though abs exercises are still necessary to get a strong core, they don’t burn fat. Even with thousands of crunches, your body doesn’t feel the high intensity. This means it doesn’t need much energy to cope with the efforts and recover. Because this is key : have your body demanding a high supply of energy and you’ll burn fat.
Why ? Well because the fuel, the energy, is fat itself !
Have intense workouts, full body workouts and you’ll burn this fuel all day long, even longer.
Every experts agrees with this, and if you think about it, it’s quite easy to understand. Intense activity requires a lot of energy. The energy we get is from calories contained in the food we eat, but it’s stored as fat if we don’t make any use of those. Calories don’t mean fat. Calories mean energy source. You just need to expend this fuel store.
If you wanted to build muscle, you would need to eat more, in quantity. It’s more calories, and preferably more proteins. Indeed your body can’t build muscle tissue if you don’t give it something for this purpose. You must eat. In the case of burning fat, nutrition would still be about the same in the sense that proteins are a priority, to keep muscle mass. But you should reduce your calorie intake, eat smaller meals. Don’t worry, you can do this progressively. You can even start by keeping the same calorie intake, by exercising you will already spend more calories than you without any exercise at all. More on nutrition later.
High Intensity Workouts
Now the exercise part is another stuff. As mentioned earlier, abs are small muscles. Your chest, legs and back however are your biggest muscle groups. So guess what ? Training them intensively would trigger a big metabolic response : your body needs more energy, and yes, fat burning mode is activated !
Now training hard, with intense workouts doesn’t mean overtraining. This is dangerous and you don’t want that. That being said, you should train all your body, and a total body workout can certinly be done with chest exercises (bench press), legs exercises (squat) and back exercises (deadlift). These three exercises are fundamentals, and they also have many variations that you can use to get an intense workout. The idea is to have your whole body feel the intensity, so use heavy weight (that you can still lift) and make a workout with those.
You can of course train your other body parts. Certainly you will want to have great arms, or shoulders, or… abs. Well you can train 3 days a week, with a workout combining exercises for a big muscle group and exercises for a smaller muscle group.
Now you’ve heard about cardio training right ? It’s simply stuff like :
- running,
- jogging,
- cycling,
- treadmill and other activities…
…that you perform at an average pace and you burn fat. Well that’s nice, but that’s NOT the best way to burn fat. Doing this you will burn fat during the time you do the said activity, usually for 30 to 60 mintutes. Then, your body recover quite fast from this… and doesn’t burn much more fat after that. However there is something called interval training.
And more precisely High Intensity Interval Training (HIIT). HIIT is easy to understand : intense effort, rest, intense effort, rest. It’s a kind of cardio, on steroids. Though you’ll never need any steroid, stay away from this, don’t touch, ever ! It burns fat much faster, and for a much longer period of time. Studies have shown it burns 9 times more fat than normal cardio, and it will do so for up to 36 to 48 hours. And you only need to perform this for 20 minutes. Now that is a great difference right ? And a cool one, or hot one whatever you prefer.
An example you can take is this one :
Sprint for 30 seconds, walk for 90 seconds. Repeat 10 to 20 times, you’ll see this is super challenging.
You can climb stairs in the effort phase for more intensity, you can also do this on your bike (not the stairs, the sprints 
). Adjust this to your fitness level and your preference. Here you’re asking your body a lot of energy, because once you have produced a great effort, you must and need to rest, but then you start again, and again. Your metabolism will skyrocket, your body will think you’re crazy and better burn the energy required to continue playing.
Okay you already know more than many people. I can tell you a lot of other persons are still looking for abs exercises, which will not burn fat thus not revealing their great abs. Apply the principles you discovered here and you’re on your way to get the perfect six pack. There are tons of workouts you can do with simple equipment. Now I have to add more on nutrition.
Nutrition (…again)
Well, remember I said fat is your energy source ? It’s not the only one, afterall, you’re still going to eat everyday right ? I’m not going to tell you how much quantity of what food you need to eat every day. I genuinely think YOU already know what to eat. If you’ve not been living under a rock for the last 30 years, and I bet you don’t since you have an internet connexion, you know junk foods, fatty foods, sugar drinks and sodas, alcohol, excess salt, processed and refined foods are not the healthiest foods on the planet.
On the other hand, raw and unprocessed foods, fresh fruits and vegetables (all the greens you want), water, fish, lean meat such as turkey or chicken are a lot better. Now I’m not going to tell you to remove everything there is in your fridge but to start gradually to add more of the best food inside of it, and then in your stomach too.
Also, regarding quantity there are two principles I want to share with you. You can exercise and still eat the same quantity and you will start to burn fat. I’ve already said that, I know, but you can fraction this quantity so you eat more frequently. Instead of having 3 big meals a day (one meal every 4 or 5 hours, breakfast, lunch, dinner), you will now have 6 meals every day, one meal every 2 or 3 hours.
Eating this way has an impact on your metabolism. It will elevate your metabolism a bit, so you even burn fat. Simply by eating more frequently. But the real reason is because this will train your body to burn fat throughout the day. You see, your body now doesn’t have to wait 4 or 5 hours to receive a new supply of energy, contained in a meal. That’s a long time to wait, and it usually stored the calories into fat. Eat more frequently and your body will know its next energy supply will come soon, so no need to store as much calories as before, it can burn those naturally. This may be the only magic trick revealed on this page, but it’s actually more like science.
The second principle, after frequency, is reducing the calorie intake. Yes, I also already said that, but now the reasons. Though you will burn fat with exercises, store less calories with more frequent meals, you may at some point hit a plateau and find yourself stuck. The common reaction is : let’s train harder, lift heavier weights, reduce rest time between sets. That’s a smart decision, and this works. However if it doesn’t work, or if you want faster results, you can also reduce the calorie intake. Now again, no need to tell you how much calories you should take and then reduce. You will know this yourself, everyone is unique and I don’t know what quantity you need to eat to stay at your current weight. Just eat normally and feel full with great, fresh, unprocessed foods and water. Then reduce the quantity progressively.
Well that’s the end of this little report. I hope you got some motivation to burn some fat and get your six pack. If you still have questions and need more enlighting, I can only suggest the ultimate six pack abs program, which is cheap and tells you everything you need to know on the best fat burning strategies, no joke, no fluff, just real and proven techniques, exercises and nutrition to burn fat.
Now get the mindset of accomplishing your six pack abs quest, and start taking action. Little good actions will always produce positive results when performed constantly. Certainly much more than no action at all. If you liked what you read here and need a complete guide on how to build your six pack abs, click below :
