The core is a very important part of the body. A strong and lean abdominal area allows the body to hold its posture, stand upright, sit without slouching and many other vital functions. Not only this, but having a well developed midsection along with very low body fat means that you get to show off the holy grail of health and fitness; that elusive 6 pack!
So, what is the fastest way to get abs?…
How can you get rock hard abs that turns heads whilst keeping your sanity intact? Getting abs is not rocket science and the principles are generally simple and straight forward. Don’t confuse simple with easy though! Achieving those 6 pack abs is going to take consistency, hard work, persistence and determination.
Yes, Some people may have more of a genetic predisposition to burn fat and build muscle than others, but anyone can still get their dream physique with the right training program mindset.
Read on to learn our top tips and secrets for developing that midsection you have always wanted…
The first thing that you need to consider is that no supplement or shake will instantly get you the results you are after. These shakes, supplements and gadgets may help to an extent, but only if your overall nutrition and training progam is on point.
So What Are You Supposed to Do?
Large corporations in the health and fitness industry constantly take advantage of the thousands of people who endure failed attempts at developing six pack abs. Over hyped advertisements and promises of overnight transformations flood the market on a consistent basis! Millions of people every year are lured in by the idea of easy and fast results.
If we are honest with ourselves though, we all know that hard work and simple principles are involved when it comes to getting in shape. It’s no secret.
So, what you are supposed to do when you have tried everything but failed?
Later in this article I am going to go into more depth about the specific tips and techniques that can help you get in the best shape of your life.
Before we go into that though, I want to share with you my personal ‘secret weapon’ when it comes to getting that toned body you have been looking for. It is called the Spec Force Abs, the six week guide to the ultimate toned core. The handbook contains everything you need to know to develop those toned and flat abs that everyone one wants but very few ever get!
All you need to do is follow the guide, take action on the diet and workout tips tricks that are enclosed in this powerful program. The Spec Force Abs Guide will get you results a lot faster than if you were to try to figure it all out on your own.
Whether you are a man or woman, the handbook contains actionable information that will apply to you. It will allow women to get those flat, bikini worthy sexy abs, while helping men to get ripped and shredded masculine 6 pack abs. The SpecForce Abs program can and will help you get the fastest results in no time.
With that being said, let’s get into more detail about how we can start burning fat and building muscle in order to reveal that Adonis physique that is hidden within us all!
How to Get Strong Abs Quickly?
I am not going to tell you about some ‘secret’ supplement or some strange ab gadget. I am going to give you tons of real world advice to help you strengthen your core. So, fasten your seat belts and get the killer 6 pack with just these amazing tips:
The Six Pack Diet
The most important tool that is often overlooked by trainers is the diet which will play a very important role in either increasing or ruining your chances of getting those flat and toned abs. The truth is, most people have a half decent set of abs on them. The problem is that for most people, they have too much fat over the top of the abdominal muscle meaning that the muscle tone never gets a chance to see the light of day!
This means that to achieve those six pack abs, we need to burn off that fat so that the abs can show through. The right food choices are really important, and in fact your diet will be responsible for about 90 percent of the results you will or will not see.
Therefore, it is really important to pay attention to your diet with solid focused nutrition to achieve your goals. So what are some foods that can kick start your ab strengthening process and which should you avoid?
Don’t panic! I am going to take you by the hand and guide you through what to eat, when to eat it, and how much to eat.
Go For the Good Carbs
It is often said that the way to a man’s heart is through his stomach; but the way to a man’s abs is through the kitchen. More specifically, what is cooked in the kitchen! Now you may think that you are eating clean and in such a way that will nourish those abs. However, you could be making some key mistakes without realising that may be holding you back from achieving your goals.
The most common error I see in people’s diets is eating the wrong type of carbohydrates. You see, not all carbs are equal.
Carbohydrates can make up almost 60% of your meal. Yet when it comes to your quest for those six pack abs, this may not be such a good idea. It has been known for a long time that carbs come in many forms, some are good and some are not so good. So, you have to educate yourself about what’s good and what’s not.
For six pack abs, the simple trick is that you need to avoid white carbs all together, severely reduce starchy and wheat carbs in general, and of course you need to almost completely remove sugar from your diet. Apart from the occasional treat of course. This is because refined and complex carbs such as the ones mentioned above spike the fat storage hormone called insulin in your body. This then puts your body into ‘fat storage mode’. So… if not all carbs are created equal, which ones can we eat.
Well we can eat some ‘brown’ carbs such as brown rice, and wholewheat bread as this doesn’t spike insulin quite as much as white processed carbs. However, you still need to be careful. Moderation is the key.
The form of carbohydrates that we can eat plenty of is the natural occurring carbs found in veggies. The fact is that vegetables are very high in fibre too. What fibre does is it dampens the body’s insulin response to the carbs in the food. This means that you can eat plenty of your healthy greens so that you can get all your vitamins and minerals and still burn the fat.
I know I may be starting to sound like your mom, but you must make sure you eat all your veggies. You can eat as much greens as you like and they are good for you; but you need to remember to cut back on those fries, potato chips and bread at the same time. Those type of complex and refined carbs will not help you at all when it comes to losing fat and getting lean due to their insulin spiking qualities.
Get Plenty of Protein
Protein is the main building block of muscle. It is an amino acid and it is required in order to repair and build muscle tissue. Your diet must contain a good amount of protein, especially after a workout so that you can continue to build strength and muscle.It is estimated that people who ate almost 35 grams of proteins for breakfast saw noticeable changes in their strength and physique.
To build muscle effectively most experts agree that you should aim to consume about 2.2 grams of protein for every 1kg of body weight per day.
Some popular healthy protein sources are;
- Eggs (especially egg whites)
- Greek Yogurt
Cut Down on Processed Foods
With the hectic and exhausting routines of life, more and more people are turning towards processed and junk foods that not only add excess and empty calories, but that also lack the healthy nutrients that are necessary for you to build muscle, burn fat and maintain a healthy body. It really is necessary to cut out such foods as much as you can. Try to keep 80% of your diet healthy and clean, and allocate the remaining 20% for treats. Stick to this rule and you will have a good dietary foundation to build upon.
Drink Plenty of Water
Whether you want to build a body of a Greek god or not, water is an essential component of daily sustainability. Research shows that people who drink at least 8 glasses of water per day have a stronger immune system, withstand diseases better and generally enjoy better overall health.
Water can also help boost the metabolism and flush out toxins from the body whilst helping to reduce the sensation of hunger, all which will help you lose fat and keep healthy. If you are partial to the odd carbonated drink, or alcoholic tipple, then you might want to try to cut down on these and just keep them as treats now and again.
Consume Healthy Fats
It is often believed that all fats are evil, but this is not true. Dietary fats that contain monounsaturated and polyunsaturated fats are good for you. These fat sources include olive oils, fish oils, mixed nuts like peanuts, walnuts, cashew nuts etc. these fats are necessary for brain function and maintaining the body’s hormonal balance, so cutting down completely on fat is not at all a wise choice. Just make sure you are eating the natural healthy fats and you can’t go wrong.
Adding fat to your diet is beneficial for you, especially when you make sure that around 20%-30% of your daily caloric intake comes from healthy fats. Doing this will benefit your health in many ways, contrary to what most people would lead you to believe.
To learn more about how much fat you should be consuming, you can check out our friend Rita’s article at her website HERE.
Try intermittent fasting for supercharged results
Here is where most trainers get it ALL wrong! This, believe it or not could actually be the biggest thing holding you back from getting that toned physique you really want.
The vast majority of personal trainers in the fitness industry would lead you to believe that in order to boost your metabolism and burn more fat, you need to be eating 6 times a day at regular intervals. This has actually been proven to be totally false and can actually hinder your progress!
Every time you eat, you spike that hormone we mentioned earlier called insulin. Insulin tells your body to store fat and you simply can not burn fat whilst insulin levels are raised. Every time you eat one of those 6 meals a day at 3 hour intervals, you are literally telling your body to store fat. You are not giving yourself enough time to burn off the calories from the last meal you ate.
Most people think that skipping breakfast is bad for you which will cause your metabolism to slow down and also make you want to overeat later on in the day. In actual fact the opposite is true. If you do eat breakfast, then you spike blood sugar and insulin levels which causes you to start storing fat. Then, as the blood sugar and insulin drops rapidly, you begin to get hungry once again and so you end up eating even more food!
If you think about it, when you sleep during the night your body is burning its own fat for fuel because you have not been eating for 8-12 hours or so. So why not when you wake up, just abstain from breakfast and allow your body to continue to burn fat?
We recommend you try intermittent fasting instead of the traditional frequent balanced meals method. The track record of long term success with fasting is much higher than standard diets. As already mentioned, just skip breakfast and start your eating window at lunch time instead. Then, as you get used to the protocol, gradually increase your fasting window and decrease your feeding window. This can be done by not just skipping breakfast, but lunch as well. Eventually you can keep your eating window to 4-6 hours a day and fast the rest of the time. This way you will get much better results in a shorter time frame.
Doing this will allow you to not only burn fat, but you will also reap many of the other amazing health benefits associated with intermittent fasting
In fact, we wrote an hugely detailed and in depth article about the health benefits of intermittent fasting You can check out the article HERE!
The Six Pack Workout
Needless to say, exercise is a very important factor when it comes to developing those six pack. There are a number of exercises that are very effective at strengthening and toning the abdominal region. Such exercises can really speed up your progress if you use them regularly in conjunction with a clean, healthy diet and an intermittent fasting program.
So, what kinds of exercises can you do to kick start the development of your abs?
Exercise Your Core Muscles
Once you have fixed your diet in order to get your fat percentage down to low enough levels to allow your abs to show, you can focus on abdominal-specific exercises in order to develop the muscle tone and to develop the rippling 6 pack effect.
The good news is that you don’t need fancy gym equipment and weird expensive gadgets in order to work your six pack. You can perform ab specific exercises in the comfort and privacy of your your home.
In order to learn how to exercise your abs at home, I suggest you read our blog post which goes into a lot of depth and detail about such a workout. Read the post right HERE on TheMuscleExpert.com, and start your home workout program to get that toned physique. No fancy equipment or costly gym memberships required!
Start Weight Training
The benefits of weight training when it comes to getting into peak shape is phenomenal. If I could only recommend one single form of exercise for you to partake in while you are on your body sculpting journey, it would be weight training!
This is because when you lift heavy weights, you not only build more muscle mass but you use a large proportion of your body to perform explosive exercise. This in turn boosts your metabolism for a long period of time even after the workout has finished.
The key to focus on when you develop a weight training program is focusing on compound exercises. These are exercises that use multiple joints in the execution of the exercises and also use very large muscle groups. These types of exercises provide the biggest punch when it comes to body composition change and development.
Such examples of compound exercises are;
- Bench Press
- Shoulder Press
- Lateral Pull downs/Chin Ups
- Press Ups
- Dead Lifts
Blast Fat with Cardio
If you really want to achieve your fat loss and 6 pack goals, you much include some form of cardio exercise in your program. I am a firm believer that there are three main components when it comes to getting the physique your desire.
- Diet and Nutrition
- Strength Training
- Cardio Training
We have already covered the first two points earlier on in this article and they are both very important. However, cardio training is just as important IF done correctly.
Unfortunately, most people are doing cardiovascular training in the least effective way when it comes to trying to burn fat. Many people will go to the gym and run for 30-60 minutes at a steady state thinking that just because they have spent a long period of time running (insert other cardio exercise as appropriate) that they are going to burn through the fat.
The secret to effective cardio for fat burning is all about intensity, not duration. In a similar way to strength training, if you perform cardo exercise correctly, then you can benefit from the fat burning effect for hours after the workout is complete. However, if you barely break a sweat whilst running steadily for 1 hour, then you will only really burn calories as a result of that workout during the workout itself, not after.
I am sure you have heard of HIIT cardio right? This stands for High Intensity Interval Training, and it refers to the act of performing short bursts of very high intensity and then taking a short rest to recover before performing the high intensity burst of activity again.
A great example of HIIT exercise is running sprints. For this example, you would run for say 45 seconds as fast as you can at 100% effort. Then you would rest and just walk for say 60 seconds before doing another 45 second sprint. If you were to do this, then believe it or not, you would actually have more fat burning success in a 15-20-minute cardio session than a 60-minute steady state run!
I highly recommend you try HIT for yourself to discover its powerful fat burning effects.
Change it Up Regularly
A tip here that you should keep in mind is to keep your body constantly adapting to new workouts. Don’t always keep doing the same things as your body will get used to them and stop improving. Kick those exercises up a notch in order to get better and faster results. Maybe add more weight, up the number of reps you do per set, or even change to new exercises in order to keep the body guessing.
Each time you exercise, try to target different muscle groups. The above-mentioned exercises are great for each and every muscle in the body and for burning fat, but you should always be researching new exercises and routines so that you can keep your workouts fresh. This will help prevent you from getting bored with your exercise program, and it will also keep the body guessing and adapting as already mentioned.
Skip the Late Shows
The other important thing to keep in mind is that the amount and quality of your sleep is really important when it comes to general health and fitness.
You might have heard that night owls are more susceptible to building fat. This is because lack of rest and disrupts the hormones that play an important role in regulating fat, metabolism and muscle growth.
It is well known that the important muscle growth hormone testosterone is produced in large amounts while you are sleeping. Therefore, if you are not getting enough quality sleep each and every night, then you are seriously decreasing your ability to build muscle, burn fat and generally feel healthy and awesome!
So, in order to achieve your ab goals, sleep at least 8 to 9 hours a night. You can set your routine accordingly in order to get better and calmer sleep at night.
The most commonly asked question I get from people trying to obtain that six pack and get into top shape is how long will it take?
In response to them I normally respond with;
“How Long Is a Piece of String?”
Unfortunately, there is no concrete answer when it comes to determining how long it will take to transform your physique. Of course, there are a number of factors that are individual to each person when it comes to fitness. Genetics, your current starting point and the amount of time and effort you put in will all determine the amount of time it will take.
Regardless of these varying factors, it is important to note that the ab building process takes time. You will have to combine patience with time and effort if you are truly serious about getting in shape.
If you want to learn more about time frame to see results and to how you can speed the process up, then I suggest you read OUR BLOG POST which goes into more detail about this.
Add Some Supplements
Supplements are not essential for success if you follow an effective diet and workout plan. However, if you want to lose that belly fat and build lean muscle, some supplements can help speed up the process and make things a little easier, especially if you lead a hectic lifestyle and you struggle to keep your diet 100% spot on 100% of the time.
There are, however things that you need to be aware of when looking for a new supplement. Sadly, there are some companies selling pills and powders that are either not up to a high standard, or even worse some companies spike their products with banned substances to ‘cheat’ their way to getting results for their customers. This can actually be very dangerous and potentially harmful to your body in the long run.
Also, some of the advertising in the supplement and nutrition industry would to lead you to believe that you do not need to exercise or diet in order to get that toned body you desire. Sadly, this is not the case! Supplements can certainly help make the process a bit easier, but they will not do the work for you, no matter how much you pay for the supplement.
Try to focus on real, scientifically proven supplements such as Vitamin D, Vitamin E, L- Glutamine, BCAAs, Whey and Casein Protein, L- Arginine etc.