Six Pack ExercisesKeeping You Up to Date with the Hottest Six Pack Exercises

Everyone wants a six pack these days, and that’s understandable. It is a symbol of power and sex appeal, but are you willing to sweat to achieve that goal? If you are, I’ll give you a six pack workout that will peel away that obtrusive fat and carve out muscles of iron across your midsection.

Before we begin, I’m going to give you some tips that can increase the efficiency of your workout by over 300% (actually, I have no idea about the metrics, but it makes a huge difference and numbers give credibility…just do it). The best six pack workouts are done at anaerobic threshold. Your heart should be pounding out of your chest and you should be gasping for air, but push yourself as hard as you can for as long as you can. Take very short breaks and get right back to it. This strips away fat, as it is high-intensity work, and after any anaerobic work there is Excess Post-Exercise Oxygen Consumption (EPOC), which causes a metabolic bump or what I like to call an afterburn. This sort of exercise also helps create a more anabolic environment. In time it will make it so you can workout for longer periods of time at the same intensity. If you’re interested in the jargon it is also called an increase in the intramuscular buffering capacity. This six pack workout is done in the same style as sprinting-you go all until you need to stop, take a short rest, and then do it again.

Do each exercise and immediately go to the next. Your aim is for about 20 reps (or however many you can do in one set) of each exercise before moving on and 3 revolutions of the entire workout. The only weighted exercise will be for the abs as that’s the only place you’re looking to build muscle, the rest are chosen for no reason other than that they are highly metabolically demanding. Do everything explosively on the concentric phase and take at least twice as long on the eccentric phase. Feel free to substitute, add, or rearrange exercises if you feel they work better for you. Enjoy.

1. Pushups [for advanced variation, push off the floor and clap before you land(don’t lock elbows for landing)]
2. Mountain-Climbers
3. Burpees
4. Dragonflies (if you can’t do these, don’t feel bad, they are insane)
5. Weighted Crunches (weight on chest or behind head)
6. Airbikes
7. Lying Side Oblique Crunches
8. Pull-ups (You wouldn’t hate me if I didn’t throw these in)
9. Shoulder Pushups
10. Prisoner Squats

If you’re looking for a six pack workout more tailored to you, our friends over at Truth About Abs will take good care of you.

Technorati Tags: Afterburn, Anabolic Environment, Anaerobic Threshold, Efficiency, Exercise Abs, Exercises, High Intensity, Intramuscular, Metrics, Midsection, Muscles, Oxygen Consumption, Revolutions, Sex Appeal, Short Breaks, Six Pack Workout, Workouts

So you want a six pack and want to know what six pack exercises you should do? Well first, let’s break six pack exercises into three subcategories: those done in the kitchen, those done for building muscle, and those done for losing fat. Two things define your six pack: strong core muscles and low body fat percentage. That’s three categories because to achieve a low body fat percentage you must create a calorie deficit over time, which is done in two ways.

A good set of abs are baked in the kitchen*. The six pack exercises for the kitchen include lifting your fork less and your glass of water more. Yes, I can hear it now, “Oh God, if this guy is really telling me to eat less and exercise more I’m leaving.” That’s the basic premise, but there are some things you can do to make it easier. One is drinking a ton of water, and I mean a TON! If your urine lacks color, you’re on the right track. This cleans out your system and makes you less hungry so you don’t have to try to eat less, you just will automatically. Another big one is calorie timing. You want to eat about every three hours if possible. This allows you to rev your metabolism and maintain an anabolic environment in your body, assuming you’re taking in enough protein at each meal.

Six pack exercises for fat loss can be basically any activity you like doing that gets your heart rate up. If you want to hit the anaerobic threshold when working out, it will create a better environment in your body to grow muscle; you also get the “afterburn effect” of burning extra calories all day. HIIT or turbulence training is best for this. If you prefer your traditional cardio, then by all means do it, as long as you’re doing something. The key is to make whatever you’re doing exciting/interesting enough so that you’ll keep up with it. Vary your six pack exercises daily if need be.

Six pack exercises for muscle gain are made up primarily of your abdominal workouts. In order to build muscle you want to be doing activities where you can only perform 8-12 reps. The abs can handle a bit more than that and still grow, but if you’re looking to get a defined six pack, hundreds of sit-ups are not your goal. Put a weight on your chest or behind your head to add resistance, aim for three sets of whichever six pack exercises you choose. To start one exercise for each muscle group (upper abs, lower abs, obliques) is enough.

Don’t worry about every little detail, if you have the basic ideas down, odds are you know enough to get your six pack. Just start doing something today that you didn’t do yesterday and you’re one step closer to your goal. Remember, in the words of Mike Litman, “You don’t have to get it right, you just have to get it going.” If you really need a fitness god to give you step by step advice, visit our friends at Truth About Abs, they’ll treat you right.

*=Nutritional information centered around those who need to lose body fat.  If you need to gain muscle primarily, aim for about a 500 daily caloric surplus with a large portion of your diet coming from protein.

Technorati Tags: Abdominal Workouts, Anabolic Environment, Anaerobic Threshold, Body Fat Percentage, Break, Building Muscle, Calorie Deficit, Calories, Cardio, Core Muscles, Exercises, Heart Rate, Hiit, Metabolism, Muscle Gain, Protein, Six Pack Exercises, Turbulence Training, Water