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Feb 19, 2017

How do I get six pack easily.

A high quality six pack is the result of dedication to nutrition and complete fitness.
You can get a well-defined abdominal muscles by dieting to reduce your body fat and exercising to build up the underlying muscles.
Depending on how fat you are and how disciplined you are willing to be with your
diet this may take anywhere from a few months to a year or more.
To get six pack abs in your body,you need to follow to things at the same time:

1.Big Abs Muscles
2.8-10% body Fat

If your body fat percentage is less than 30%,It will take you less then 7 month to build six pack abs provided that you train hard and follow your diet.

Training to Build Big Ab Muscles

Building big ab muscles is the most difficult part of getting six pack abs.

Don’t listen to people who claim that you already have six pack abs under your belly fat.

If you didn’t train your ab muscles, you don’t have six pack abs under your belly fat.

Ab muscles are still muscles. Assuming that you accidentally built six pack abs without training your abs is silly.

Training is harder than losing weight. It’s tough. By training, I don’t mean working out. I mean real training.
Pushing your body to its limits. This is exactly what you have to do if you want to build six pack abs.

Training is more of a mind game than a muscle game. Your brain will always give up before your body.
 You need mental toughness to push through.

When you are training hard, your brain will come up with millions of reasons why you don’t actually need to do this.

If you decide to quit, you are done.

When I was training for my six pack abs, my brain tried to trick me into quitting too.

“Why do you need this anyway? Look at everybody else. Nobody around you has six pack abs but they are doing fine. Come on just quit and let’s have a beer”

“The people who have six pack abs are on drugs. You can’t do it naturally. Stop dreaming and get real. Come on lets just quit and forget about it!”

“OK OK, enough. You already got in shape. You look good enough now. There’s no reason to continue. Do you think you will be a fitness model?!”

“If you do one more push-up we are both going to die. You are putting your life in danger for your silly dreams!!!”

“Last night you slept for only 4 hours, just skip training today and let’s do it tomorrow!”

But I didn’t quit. Not once. I was no lesser than men who had six pack abs and I would get it. And I got what I wanted.

You need to train hard.  There are no ifs, and or buts about it.

If you learn how to do the exercises and train hard, you can build big ab muscles within 2.5-6.5 months depending
 on your athletic history (provided that you are not obese).

2. 8-10% body Fat

I will re-commanded that to first you maintain to 10-12% because of 8-10% is so hard to take first time.
I am going to assume that you are a young male and 10-12% is healthy. (If you are female, I strongly recommend you consult your doctor because that's not
usually enough fat for the average 18-25 year old woman.)

The best way to lose weight and then gain it right back is to go on a diet. More and more nutritionists are strongly
 recommending against dieting unless you are battling an illness.

Especially if you have cravings that you have a hard time controlling,
 you may have a candida yeast overgrowth in your gut. Approximately 80% of Americans have it and some believe that if you are
overweight at all, you definitely have an imbalance. This will affect your brain health (Google gut brain connection) and can
contribute to the cravings among other things.

I would incorporate Keir (raw, fermented milk, sorta like buttermilk only better, packed with macrobiotics) into your diet to
maintain balance in your digestive system.

Coconut oil is also very good for healthy weight loss and will give you amazing skin. I recommend Tropical Traditions as the
most effective. Just make sure it's organic and the less processing the better. (Louana brand is basically glorified Crisco, don't bother.)

I like to make a breakfast smoothie with kefir, a tbs. of coconut oil, Shackle protein and a little peanut butter, maybe some
fresh spinach for extra nutrition.

Whatever you do, make it permanent. Change your diet to the way you should eat for the rest of your life, not just while you're
trying to lose weight. You want to change your lifestyle, not just your meals for a few weeks. 

Last of all i will give some quick tips that's you have must follow

1. Eat clean
2. Sleep well
3. Consume less carbs
4. Some form of workout/ cardio at least 3 times a week
5. Some core/ abs specific exercises around twice a week
6. Don't eat anything 1-2 hrs before bed (and try doing abs exercises on empty stomach after you wake up)
7. Design a meal plan and stick to it
8. Talk to guys who have same goal and/ or who have abs
9. Don't rely on supplements and fat burners
10. Mentally push yourself that you can achieve it.