The 6-pack fix
Oct 31 2013
So, the more truthful statement would be that a six-pack is created mainly in the kitchen. This means no to fried foods, no sugar or processed foods. Complex carbohydrates are given advantage over simple carbohydrates. Even the amount of fruit intake should be controlled. Green leafy vegetables are the best choice and protein should be eaten in abundance which means you pretty much eat it in every meal. You need to build up to at least 1.5 gm per kilo of your body weight i.e. if you are 70 kgs you need to consume 105 of protein per day.
Therefore, meals should be spread into small portions: every 3 to 4 hours, and one needs to drink around 3 to 4 litres of water a day with a few cups of green tea and a glass of coconut water. Alcohol should be avoided. This kind of nutrition is also known as eating clean as the food is processed as little as possible and oils and heavy spices are generally avoided or used minimally.
Now that we know all about the food, let us talk about the exercising programme. It should be a combination of cardio, resistance, and flexibility. Cardiovascular exercises should be done 5 days a week, and the best way to go about it is to go high interval training which means doing high intensity cardio for short spurts of time interspersed with periods of rest half the duration of the high intensity interval. So if you go all out for 20 or 30 seconds your resting period would be 10 to 15 seconds. The duration of cardio should be 20 to 30 minutes; the other option for cardio would be a loaded workout also for 20 to 30 minutes where you are increasing the intensity minute by minute in 4 minute cycles.
Resistance training means basically working with weights. Make sure the weights you are using are medium to heavy and are targeting all major muscle groups, abdominals included. Abdominal muscles should also be worked with weights — they are muscles and they will respond like any other muscles. Weight training should be done two times a week; functional training should also be done two times.
Functional training works in the functional manner and it uses actions like pushing, pulling, lifting — all movements used in day to day life. This can be done with or without an added weighted object. This could be for example a sack or bag of flour which you pick up and lift or push and pull. Functional training is amazing in developing a lean and chiseled look in your core area.
The third part of your training should be working on your flexibility which can be through Pilates or yoga. When you put all of these elements together and give yourself a timeline of 10 to 12 weeks you will see for yourself the mystery of the six-pack unraveling in front of your eyes and you being the proud owner of one.