so Let’s start by getting obvious out of the way in order to see your abs I’m sure most of you already know that you’ll have to reduce your body fat percentage to a low enough level.
Some people say that your body fat has to be below 12 percent others say that it has to be below 10 percent
but the truth is that the exact number varies from Individual to individual because different people will hold more or less body fat around different parts of their body.
Regardless, since we can’t spot reduce one of the major goals has to be to reduce overall body fat.
To do this you’ll have to follow a diet plan that puts you into a caloric deficit that you can actually stick to every day.
When I say create a caloric deficit with your diet, most people immediately want to know which diet plan is best to burn the most body fat in the shortest amount of time.
And this is a very fair question, but it’s not the right question to ask. It’s a fair question because there are so many different diet approaches to choose from.
There’s low carb dieting, low-fat dieting, fasting, paleo, vegetarian, Atkins, keto, the dash diet, the Mediterranean diet, the blood type diet, and the list can go on and on.
There’s definitely a lot to choose from, but it’s not the right question to ask because to get six pack abs you have to be able to diet consistently over TIME.
That’s right it’s gonna take time to see your abs, so the number one question you should ask is which diet will I be able to stick to every day.
And it turns out there was a study done on over 600 people that observed the changes in weight loss over the course of a year.
The 600 people were divided between 2 groups low carb and low fat, almost everything else remained identical.
At the end of the study, researchers found that some people in each group lost a lot of weight, others lost a little bit of weight, and some even gained weight.
But the amazing thing was that both charts matched almost identically, and the reason why was one thing…adherence.
Some people in the low carb group were able to easily give up carbs for a year and others cheated for the majority of the year because they couldn’t stick to only eating mostly high protein and high-fat foods.
The same thing happened in the low-fat group. The point is as long as you can find a diet plan that you can stick to you’ll be very successful with reducing your body fat,
so it’s not about finding the best one, it’s about finding the one that works for you.
The best way to do this is to find a way of eating that doesn’t feel like dieting at all. So every day you’ll want to start by picking your favorite whole real single-ingredient foods.
Single-ingredient foods will naturally fill you up and make it easy to create a caloric deficit,
but it’s very important to pick foods that you actually enjoy eating if you want to be able to stick to eating them consistently.
Next, you’ll want to decide how often to eat. Again the right way is the way you can actually stick to.
Do you do better with small consistent meals throughout the day or will you be able to adhere to a fasting protocol better where you eat only one two or three times a day?
By eating only single-ingredient foods daily and choosing what times of the days to eat them based on your personal preferences
you’ll slowly change your relationship to food which is the major key to successfully be able to stick to a long term diet.
The next thing you’ll want to do daily is weight training. And I don’t mean that I want you to work your abs with weights every day.
Working your abs every day doesn’t give them a chance to recover, get stronger, and grow.
But by weight training on days that you’re not directly working your abs, you can help build the surrounding muscles that give your 6 pack a complete appearance.
What I mean is that when you see someone with a really nicely defined 6 pack its not just one abdominal muscle that’s showing.
You have the rectus abdominus which is the outer layer six pack looking muscle,
but you also have the transverse abodominus, your internal and external obliques, and your serratus.
The development of all of these muscles is crucial to have a complete looking 6 pack.
So I want you to specifically concentrate on working your ab muscles with ab specific exercises with weights only two to three days a week.
Exercises like declined situps, hanging leg raises, and oblique v ups will hit most of your core muscles.
However, the other days of the week while you’re working other muscles in your bodies such as your chest, your back, and your legs,
I want you to incorporate weighted exercises that also focus on building up your serratus.
You can do this with exercises like pullovers, barbell rows, dumbbell chest presses, and deadlifts.
By working with weights every day and obviously throwing in an occasional day off you can build up both your ab muscles as well as your serratus faster and you’ll wind up with a very complete looking 6 pack.
The next thing you’ll want to do every day is stretch your abs, and this is especially important to do on the days that you actually work your abs with weights.
The reason is that all the muscles in your body are surrounded by something known as fascia.
It’s pretty much a bag of tough connective tissue that wraps around every one of your muscles to help keep the muscle in its proper place.
However, because fascia is so tough, it doesn’t allow the muscle room to expand, and the connective tissue around your muscle is essentially constricting the muscle within.
So you can find yourself working your abs all the time, but they won’t grow. By stretching daily you can actually stretch your fascia and give your muscles more room to grow.
Now the most effective time to stretch your abs is after your weighted ab workout because that’s when the muscle is going to be pumped and full.
So It’ll even feel tighter when you stretch it directly after your ab workout, but you should also stretch it on other days to help this process along.
One of the best ab stretches is the reverse cobra stretch,
where you would lie flat on your stomach plant your hands under your chest and curve your back up towards the ceiling.
Hold this stretch for 20 to 30 seconds before relaxing back to the ground for a couple seconds.
You can repeat this stretch and hold pattern 3 to 4 times to really get a deep stretch. Since we’re trying to build and grow the ab muscles
the next thing you’re going to want to do daily is to eat enough protein.
To make it simple you should aim for about one gram of protein per pound of bodyweight while trying to build up your abs.
Protein and the Amino acids that makeup protein are the building blocks to your muscles.
Protein is also great at filling your stomach up making your diet easier and more sustainable.
There are also other things you can do every day to make your diet more sustainable.
The number one thing is to eat more vegetables.
And I know that may sound like nothing new, but a lot of people don’t eat their veggies at all.
And that’s very unfortunate because vegetables are very filling and have a very low amount of calories at the same time.
This is a perfect combination to help you burn more body fat. By having vegetables with or before your main meals you can drastically lower your hunger levels and wind up consuming fewer calories without even having to think about it.
Now I understand that a lot of you are very busy and you don’t have time to cook your own vegetables,
but there are easy alternatives like frozen vegetables that can help you solve this problem.
Speaking of which, that’s another thing you should do every day if you’re serious about getting abs…prep your own food.
Even though it might seem harmless to order some healthy options at some restaurant you have no idea what it is that they’re putting into your food.
Many times restaurants will add a ton of extra ingredients such as oil, breading, and sugar to enhance the taste of your meal.
To lower your body fat percentage low enough to see your abs you want to make sure that you’re in complete control of what’s going into your body,
so unless you know for a fact that the meal you’re getting is cooked right I highly recommend you cook your meals that you plan to eat every day on your own.
Let’s move on to cardio. Cardio can help you burn some extra calories which will help you speed up your fat loss,
but who in the world wants to do cardio every day…definitely not me. Well, at least not traditional steady-state cardio.
Instead after your weight training workouts, you can throw in a daily 15-minute high-intensity interval training circuit.
You would combine multiple exercises back to back with no break in between allowing you to burn calories much faster and for longer after you’re done.
For the best HIIT workouts, you can combine aerobic exercises like burpees and squat jumps with weighted exercises like lunges and clean and presses.
You would do one exercise for a certain amount of time like 30 to 60 seconds before moving on to the next with no break.
Only take a short one minute break at the end of the entire circuit before repeating it again for a total of 15 minutes.
The last thing you’re gonna want to do daily and I can’t stress the importance of this enough is get enough sleep.
Seriously it’s been shown in studies that a lack of sleep leads you to experience less energy for exercise,
less impulse control when it comes to making decisions on what to eat, and it messes with important fat loss hormones.
Hormones like cortisol, which is are your stress hormone, ghrelin which is your hunger hormone and leptin which is the hormone that sends signals when your full,
these hormones don’t work the same when you’re sleep deprived causing you to feel hungrier throughout the day.
Researchers found that when dieters cut back on sleep over a 14-day period, the amount of fat they lost dropped by 55 percent, even though their calories stayed the same. Point is getting enough sleep.
That’s it guys I really hope this video has helped you out if you enjoyed it make sure you subscribe to my channel for more free content.
And if you’re really truly committed to building six pack abs while burning fat, but your still a little confused on exactly how to do it step by step,
visit my website and try my 6-week challenge, where on average my clients are losing 20 pounds or 5 percent of their body fat in just 42 days.
It comes with a customized diet plan that changes almost every week, it also comes with a weekly workout plan which for a limited time includes my six-pack ab workout program and an accountability coach that gets assigned to you to make sure that you follow through on your part.
The best part is that as long as you complete the challenge without cheating and without quitting you can have all the challenge material for free.
To find out more visit my website by clicking the link……or you can visit it directly at gravitytransformation.com