How to get a Six Pack FAST in 3 minutes
Check out my client Alex’s transformation where he put on a whole bunch of muscle
That shit doesn’t work. Hey guys what’s up so I’m sure you have seen the videos on YouTube titled how to get ABS in a week how to get abs in 3 minutes.
There’s even how to get abs in 2 minutes. But unfortunately, I hate to break it to you guys you can’t get abs in 2 minutes.
But you really can get abs fast and maintain your six pack year round just by following the hacks that I give you today consistently.
First off understand that you’ve been duped into thinking that you’re one magical six pack workout away from having abs.
There is no secret work out there that will magically get you Rock Solid abs after just a couple sets of situps and crunches.
That workout doesn’t exist. But there are real solutions and real workout approaches that will shorten the amount of time that it’s going to take you to see that six pack.
#1. The first hack is to use heavyweight for your abs. The whole purpose of doing an ab workout is not to burn the fat but instead to build the muscle.
I’m assuming that most of you already know that. So my question to you is if you know that the point is to build the ab muscles..
why are you doing 20 30 40 100 reps of crunches? Do you do 100 bicep curls to get nicer biceps? Probably not.
ABS works the same way as the other muscles in your body. If you want nicer as you have to start using Progressive overload in all your ab workouts.
This means that you’re going to grab a heavyweight and do your ab exercises for only about 8 to 10 reps.
Once you can do 10 reps without failing you have to grab a heavier weight. And that is going to become your new default weight.
So when you start your next workout since you already know you can do that heavier weight ……right after warming up jump, Straight to that weight.
Until of course it becomes easy to do that new weight for 10 reps at which point you move up again.
That is Progressive overload that is how we build any muscle in our body in the most effective way.
#2. The second hack is to train your abs more frequently heavyweight for your abs. ABS are muscles that can recover very fast when compared to other muscles in our body.
By increasing training frequency you can hit your abs more times during the week leading to more total volume for that muscle.
More volume means more growth and yes we want our ABS to grow in order for them to have any shape to them.
Otherwise, after you burn all that belly fat you’re going to end up with a flat stomach, not 6 Pack Abs.
Some people go overboard and they train their abs every day. Again this wouldn’t work for any other muscle in your body why would you do that with your abs?
You need time to recover that’s when your muscles grow so I recommend that you train your abs 3 days a week with weights.
#3. The next hack is to do more sets and exercises for your abs. A lot of people train their abs at the end of one of their other workouts…
and only give their abs a fraction of the attention that they give to the other muscles in their body like chest, shoulders, legs or biceps. Would you do a 10-minute chest workout…. again probably not.
So why are you doing a 10-minute ab workout at the end of one of your chest workouts especially when you know that the ABS can take a huge beating and recover very fast?
You should work your abs at least for 30 minutes if not a full hour. This will allow you to get more sets and exercises which ultimately once again allows you to increase total volume or total “work”.
When I’m really heavily focused on building my ab muscles ill go to the gym once for whatever body part im working like chest and back and then I’ll come back again later to do an hour-long ab workout.
Try to go for at least 5 different ab exercises, each for at least three sets of 10 reps with a heavy weight load.
You’ll know that it’s a heavyweight load when you do one set for 10 then the next one you can only get 9 and the next one you can only get 8. If you’re doing 10-10-10 you better up that weight it’s not heavy enough.
#4. Hack number four is to do exercises where you get a full stretch in your abs.
Stability balls are great for this. Stability ball crunches are one of the best ab exercises because you can extend past the point of neutral and really stretch those abs out.
Keep in mind even with stability ball crunches you can do it with a weight behind your head.
If you don’t have a stability ball find ways in which you can decline your upper body and get it lower than your lower body.
By doing this all your situp movements will become more effective. Another thing you can do to increase the range of motion is leg raises with your feet hanging off a bench.
You would hold a weight between your feet and try to almost touch the floor on your way down.You can even do this exercise with your feet hanging off the bed if you don’t have a bench.
Basically, find ways to go past the point of neutral to get a better stretch and breakdown more muscle fibers.
#5. Hack number 5 is to do supersets. So you start with a heavy weight training exercise for your abs for 10 reps.
And then you superset that exercise which just means that you do the next exercise right away with no break and that next exercise would be done just with your body weight.
So, for example, you could do weighted declined situps and then right away follow up with bodyweight crunches on the floor.
For your superset, you can go with a higher rep range since your probably going to be using just your body weight for that one, but I wouldn’t exceed 20 reps.
If you feel you can do more than 20 Reps for your superset then that means that your weight training exercise that you did right before the Superset wasn’t heavy enough.
Remember it’s important that you don’t take any break between your heavy weight training set and your bodyweight superset. After your body weight set that’s when you take a break.
#6. And finally last but not least hack number six is the most important and that’s diet.
Without a proper diet plan, you’re just going to continue accumulating fat around your midsection and you can forget about ever seeing those abs.
Diet alone is just as important as the other 5 hacks combined. Use the other 5 hacks to build up your ab muscles…
so you don’t wind up with just a flat stomach after your diet But understand that there’s no way around dieting when it comes to seeing your six pack.
By dieting for long enough you’re going to burn off any excess fat sitting on top of your abs.
That’s how you get the cuts to come in. you get them to come in by building up the ab muscles by using hacks one thru five causing your abs to bulk up and pop out and then you cut away any excess fat away.
Your diet should be high in protein because that will support muscle growth and because protein will help you burn fat due to the fact that it’s hardest of the micronutrients to digest.
And your diet should also be about 25% fewer calories than maintenance. To calculate your calories and macros you can visit my website
gravity transformation.com where I put together a really awesome fat loss calculator that is super accurate.
Your diet should also be consistent for at least 4 to 6 weeks and sometimes more depending on how much fat you have to lose.
I have a lot of videos on how you can set up a diet plan to burn the maximum amount of fat that I’ll include in the description below.
But if you do those six hacks consistently you’re going to see your abs popping out in no time.
I know that that’s a lot harder than just doing a magical three-minute ab workout but it actually works.
that’s it guy’s I really hope that you enjoyed these tips.
My passion for fitness began when I was 14 years old. I naturally fell in love with training and haven’t stopped since. At 18 years I acquired my first personal training certification from ACE after which I opened my first of 3 transformation studios in 2011. I love to share my knowledge through personal training, my online courses, and youtube channel now with over 3,000,000 subscribers! I can happily say that we've helped over 15,000 people get in great shape over the years. I'm always here for my customers so if you need help don't hesitate to send your questions to email@example.com