The Secret 7 Steps to Six Pack Abs
Everyone knows that there is no magic diet pill that will give you six pack abs overnight. But, there is a large majority of those same folks that think the only true path to a six pack is obsessive dieting, spending all day in the gym and have about ZERO social life. All the info commercials and hype are just that, hype and no real value. Some of these arguments do actually carry “weight”, pardon the pun. As a certified personal trainer, I do see people in the gym everyday wasting 90-95% of their time. They are simply misinformed about both their physical training and their diet and nutrition.
The following seven steps aren’t the “shortcuts” to a six pack, but apply these principles will have a HUGE synergistic result. I can guarantee it. The information you are about to review will put you in the upper percentile of the “gym-rats” in the know. Your metabolism will boost off the charts and these steps will totally maximize each moment you train your body.
Shortcuts to Six Pack Abs
The Secret 7 Steps to Six Pack Abs
Step 1: Stop Wasting Your Time With Useless Exercises
I constantly see peeps in the gym spending hours performing exercises that do nearly nothing for their abs and body toning. The true offenders are the peeps that are on cardio machines doing this long, slow, but perhaps steady pace. Why do they do it? Well, because they see everyone else doing it or they read it somewhere or saw it on television. But, no one has really shown them how to maximize their time effectively to boost metabolism. There’s tons of research out there that proves that cardio is extremely ineffective for weight loss and body toning. Don’t do something just because everyone else is doing it! How often do you see an above average guy or girl on the treadmill? And, if you do, how are they using it?
Say NO to Circuit Training
The next big time waster I see a lot is peeps doing the rounds on each of the machines in the gym. Now, this was likely taught to them by a gym employee. That being said, you would think it would be a valid and logical path to body toning and help towards your progression of your six pack abs, but think again. This is another big time waster if your goal is a six pack and rapid weight loss. These guys aren’t as bad as the other cardio peeps, but they could be making much more effective use of their exercise time training more with free weights and used machines quite sparingly, if they use them at all.
But, Pj, free weights are hard!
Well, sure they might seem hard if you’ve never used them! If you’ve always used machines in the past, weight training with free weights is going to be a new and different world for you. But, persevere and it will pay off huge! Machine training does very little to actually help you develop any real strength and muscle tissue. With free weights your muscles are truly stressed controlling and stabilizing the the weights. No pulleys – No cables – No cheating! In a very short time, you will adjust to the free weight training system and it will be just as easy as the machines were. (And, for you guys, they may not be as impressive a huge stack of plates on the machine, but your mirror will tell the tale later!)
Step 2: Be Brief and Be Consistent
Another big body toning myth is that you have to spend endless hours in the gym. I remember when I first started out, thinking the more I trained, the faster would be my progression to a “washboard” midsection. The major populous seems to feel that peeps with a six pack spend their entire lives in the gym. Marathon workouts are doing you more damage than good. Firstly, doing more repetitions and set after set after set does not equal more muscle development. People generally over estimate the amount of time required for muscle tissue repair – and this is when muscle develops, in the repair stage. 30-45 minute training sessions are optimal.
Secondly, staying in the gyms for hours on end totally depletes your energy and intensity. It’s totally counterproductive and will not allow you to be consistent. Your body simply can’t keep up with this over time. It’s not healthy.
Lastly, there is a ton of research out there to support the psychological reasons why brief training sessions are better. You are much more likely to remain consistent and not drop into skipping workouts or dread going to the gym at all. Briefer workouts will get you into the front door and that’s 90% of your training right there.
Step 3: Boost Your Metabolism to Shed Fat and SEE your Abs
If you go long periods without eating, your body begins to go into “starvation mode” and actually wants to store fat to use as fuel later. So many people think fewer calories is the key to losing weight – another big myth. I consume a ton of food day in and day out and way more calories than anyone I know. But, I eat healthy foods and several meals within the normal 24 hr day. This keeps my metabolism up and turns the body into a fuel burning furnace.
The more lean mass your body carries the higher will be your metabolism. When you gain more muscle fibrous tissue (mass) your metabolism naturally will increase. This means you will lose weight even when you’re taking in plenty of calories. This is precisely why a male needs to consume more calories than a female.
Step 4: Planning Meals is a MAJOR Key to Six Pack Abs
Let’s face it….We live in a “fast-food society”. We want it quick and we want it now. The media drills it into us. So, you must be prepared and plan your meals. Don’t wait until the last minute. Make a shopping list and get healthy foods to build your meals in advance. You won’t have to cook everyday, unless you’re into that. But, have a weekly meal plan. Cook some up and store them in the fridge. Most people can’t seem to grasp this concept and fail in nutrition and result back to yo-yo dieting. Again, it can be a difficult transition at first, but you will learn to eat healthy and purge yourself of the fatty and high-sugar foods and the cravings WILL subside.
This is a huge psychological factor in body toning and achieving the six pack abs you desire. Of course, what to eat and how to maintain proper nutrition is another ball-game in itself, but that’s not the purpose of this article. I’m simply pointing out another key factor towards an outstanding set of abs.
Step 5: Discipline and Focus
Attaining the six pack abs that many dream of really is a simple matter of knowledge and focus. In Mike Chang’s Shortcuts to Six Pack Abs, he provides the basic 12 steps of proper exercise and nutrition. This is a life-changing progression I assure you. But, don’t jump ahead, and try to do everything at once. You will fast-track yourself into doubt and depression. Learn two key elements and ensure you have a solid grasp on them, before proceeding. It’s the “walk before you run” theory as with many other things in life. Mike lays out an easy blueprint for body toning and the quickest way to your desired six pack abs. His method is tried and true and prevents you from information overload, confusion and if followed as indicated, ensures your success.
Step 6: Multi-Phased Fitness Planning
Yes, I know that’s a mouthful and makes this step sound complex. But, let me break it down for you. Another key to developing six pack abs is to follow a multi-phased approach that will focus on one goal during that time. Although possible, it is extremely difficult (and quite rare) for even professional bodybuilders to both gain muscle mass and shed body fat during the same period. If you’re attempting to put on the mass or make major gains in your strength, the chances are high that you won’t notice if you’re becoming leaner.
It’s simply too difficult to do both, so concentrate on one thing at a time. Again, this is covered much more fully in Mike’s Shortcuts to Six Pack Abs total package. He will show you how to cycle both goals effectively, if muscle size and strength are also in your vision of your perfect physique….(both females and males alike.) Mike’s phased approach is hugely successful due to the psychological AND physiological aspects of each phase. You will only have to worry about each step you are on and main focus. Again, planning is key!
Step 7: Learn From an Expert
I have been a personal trainer and bodybuilder for nearly two decades. Some of my clients have gone on to professional competition (yea, that was me too at one point.) But, as with anything else, there is “always someone that knows more.” While I have certain expertise in several aspects of body toning, Mike Chang is an expert on abdominal development. I teach in the gym (as does he) but, Mike has put together the best program available. What he teaches is a totally different field of expertise and he is well-researched in the fastest and most effective way to shed the pounds and melt your bodyfat and achieve your six pack abs goal.