The Six Pack
The gym enthusiasts say Interval Training, a form of high intensity training designed to get maximal calorific expenditure in a much shorter time. That person you always see pounding away on the Treadmill at maximum speed for a few short minutes before moving onto another machine to do the same; this is what they are doing. In fact, most high energy classes such as Spinning are built around this mode of training.
The truth is, we need a combination of these types of training to achieve the goal of losing body fat. As everyone is different there is no one universal mode of training that will suit everyone. The general line of progression for most people will be to start at a continuous steady pace and then progress up to Interval Training. One thing is for sure, make your cardiovascular workouts concise with a performance goal in mind. More detailed explanations of both types of training will be posted soon in a seperate article.
Your cardiovascular training is just a fraction of the bigger picture. In fact, so is your entire workout routine. What about the rest of the 20 plus hours of the day when you’re not working out? Is it ok to just revert back to a combination of unhealthy meals, snacks and take-aways just because you went to the gym for 2 hours today? Remember that next time you’re bragging to your friends about your super-human 2 hour gym session. Without a healthy balanced diet, all you’re doing is happily telling your friends how many hours you wasted. And it’s not just time you’re wasting – what about the money you pay for membership? What about those super cool new running shoes you bought? Or the latest in-fashion gymwear? All a waste without a good diet.
Ok so now you want to know, “Sandip, what should I be eating?” First, let me tell you what you shouldn’t be eating if you want to lose body fat. Anything which is along the lines of crisps, chocolates, sweets and fizzy drinks needs to be cut out. But you all ready knew that. Next, Carbohydrates, or Carbs as they are known amongst those that consider them the enemy. I’ll say this once and once only people; Carbohydrates are not the enemy. We need Carbohydrates in our diet for energy and Brain function. Don’t believe me? Try going a day without them and see how irritable you become. In fact, Sylvester Stallone was once quoted as saying he couldn’t remember personal details like his own phone number and height while on a low calorie, no Carbohydrate diet! What’s the use in putting all that effort into looking good, if the next time you’re in a club and someone asks for your number you have to say,”sorry I don’t know, but look (lift your top up) I have a six-pack!” Ok it might actually work with some people, but you know what I mean.
Carbohydrates need to make up at least half of our daily calories. Complex Carbs (good Carbs) are essential because they provide a steady release of energy for us to use throughout the day. Keeping blood glucose levels stable ensures your body can concentrate on burning fat. Eat these earlier in the day and start to phase them out as the day goes on. Good choices are porridge oats, brown rice, vegetables, brown bread and wholemeal foods. You just have to control 2 things; the portion size and the timing. Cut the bad Carbs such as white rice, white bread, sugary products and pasta made with white flour. These foods have a low nutritional value and are easily converted to fat.
Breakfast is essential if you want to lose fat. Your body has gone hours without food and those of you who just zoom straight to work without breakfast are risking slowing your metabolism down. If your metabolism slows down, your body is more likely to store fat; remember the blood glucose levels? Without breakfast, these levels go right down and by lunchtime you’re starving so you grab a packet of crisps, a cheese sandwich, a can of coke and probably a bar of chocolate. That’s just your body’s way of telling you “I need sugar NOW and if I don’t get it, the next thing you eat, I’m gonna store it straight on your ass.” So guess where all that food’s going! So a Carb-packed breakfast, followed by smaller frequent meals throughout the day will ensure your metabolism is functioning at the optimum level to help reduce your body fat.
Protein rich foods are essential to help preserve muscle tissue while dieting. Remember, with a calorie restriction the last thing you want to do is force your body to use muscle tissue as fuel – which is what will happen if there is not enough protein in your diet. The result will be a “saggy” look to your muscles, especially visible behind the arms, the back, hips and legs. Adequate protein will ensure the weight that you lose is predominantly fat and not muscle. Good sources of protein are egg whites, chicken, fish, lentils, chick peas, quorn, tofu and soya beans.
So get your breakfast on, eat smaller more frequent meals made up of good nutritional foods, cut the bad foods (and drinks) and keep exercising smart.
This is just some of the information you need for a good diet; remember more blogs to come focussing on specific details!
So the core may not actually be the whole body, but the whole body has an influence on the core in one way or another.
Performing the traditional ab crunch seems pretty useless now, doesn’t it? When are you going to have to lie down on the floor and move through the range of the ab crunch during your daily life? Never! I’m not saying there’s no point in the exercise – just trying to justify why you shouldn’t make it the main part of your routine. Instead learn exercises where you are required to use a variety of muscles in a variety of planes. Learn rotational exercises such as the Woodchop and even throwing exercises using a medicine ball.
Resistance training is a must. Every time you move a dumbbell or any external resistance, your core will work in one way or another. The more complex the exercise the more work required by the core. Performing a Snatch requires more muscles, more involvement from the core and more energy than a bicep curl. Learn Compound resistance exercises like the squat, clean and press and bent over rows. You can immediately increase the abdominals’ involvement in any resistance exercise by simply pulling your stomach in tight when performing your repetitions.
Wait I can hear the response now, “But Sandip, I don’t want to look like Arnold Schwarzenegger.” Strength training is a broad subject and is not just restricted to Hypertrophy training (increasing muscular size). A well structured strength training plan will increase bone density, help fight Osteoporosis and keep your joints strong. These are just the structural benefits; you’ll also look better, more toned and slimmer. Most of all, you will have a well balanced and developed core which will give you that washboard stomach once your body fat decreases.
When you started reading this you wanted the six-pack; you now know what to do to get it!
July 19th, 2010 
Author:
Sandip | 28 Comments »
July 23rd, 2010 at 10:38 am
helpful tips, ill try these tonight and comment back on how successful they are
July 23rd, 2010 at 1:02 pm
This can be a very amazing posting, I was trying to find this info. Just so you know I came across your website when I had been researching for blogs like mine, so please check out out my site sometime and leave me a comment to allow me know what you think.
July 24th, 2010 at 11:37 am
Thanks for writing such nice post. Many people just don’t realize that they only need posts like this to have a great shape
July 25th, 2010 at 11:01 am
Gratulations man, radio go2 talked about your blog on 12 pm. Header was your blog post
Personal Trainer London | Personal Training London | Sandip Ghattaora» Blog Archive
» The Six Pack. Nice work. so long
August 6th, 2010 at 9:39 am
hello,
I want to get 6 pack abs and have been looking at the different advice out there.
I wondered if any of you guys have gone through any of the programs and if you could recommend any, and also how long does it take to get that 6 pack look?
Also an tips would be greatly appreciated!
Thanks
Emily
August 16th, 2010 at 9:56 am
Thanks everyone, remember to try it out and keep me posted on your results!
Good luck
August 31st, 2010 at 3:55 pm
I really liked this post. You write about this topic very well. I really like your blog and I will definetly bookmark it! Keep up the interesting posts!
September 3rd, 2010 at 1:03 am
I haven’t looked back since I started using kettlebells in my workout routine. It’s now my favorite type of fitness activity. Anyone who is on the fence about kettlebell training – take it from me, it works!
If you get a chance, check out my latest post and tell me what you think, thanks a lot!
September 4th, 2010 at 9:37 am
I like to think that we’re on the verge of seeing a revolution in society’s attitudes towards exercise.
Your ideas are spot on, so keep up the good work.
September 11th, 2010 at 4:27 am
I agree with your Blog and I will be back to check it more in the future so please keep up your work. I love your content
September 15th, 2010 at 10:03 am
This is an interesting post. I must say I enjoyed reading it. Keep up the good work.
September 16th, 2010 at 1:12 am
Post is good, but I just don’t agree with you, haha~
September 20th, 2010 at 7:34 pm
Thanks, the fitness industry’s full of useful and sometimes contradictory info. Some professionals share beliefs, others oppose and disagree. It’s important to have your own opinions and philosophies based on facts and personal experience.
The dynamics of the industry make it more interesting and diverse. Whether it’s bodybuilding or professional running, it’s vital you give a 100% to your exercise. Individuality in components such as genetics, body fat, metabolic typing, metabolic rate, ethnicity and more means everyone is unique. Just like this uniqueness, so is fitness – there’s so much to choose from; Boxing, Bodybuilding, Athletics, Yoga, Tai Chi…the list goes on and on. What’s most important is you choose what makes you tick – what you can enjoy, commit to and get results from, and give it your all. Good luck.
September 22nd, 2010 at 12:26 pm
will this get me abs like the pro football players. I mean the skilled players
October 4th, 2010 at 9:40 pm
Pretty nice post. I just stumbled upon your site and wanted to say that I have really enjoyed browsing your blog posts. In any case I’ll be subscribing to your feed and I hope you write again soon!
October 8th, 2010 at 9:16 am
Freakin nice blog.
October 10th, 2010 at 11:08 am
It really does work. Remember, everyone develops their own methods through experience, results, study and practice. Like Arnie said: “Getting in a car and trying to race 1/4 mile for me is strange.” Not everyone understands or agrees with others’ methodology but results speak for themselves.
October 14th, 2010 at 2:12 pm
I just subscribed to your RSS feed, not sure if I did it precisely though? Good article by the way.
October 16th, 2010 at 2:32 pm
How quick can someone expect to lose weight?
October 17th, 2010 at 4:00 pm
Just wanna commentabout this article, after reading whole of this it make me to have new goal about one important event, hope I can read more great news again from you so I subscribe your website.
October 17th, 2010 at 6:33 pm
Thanks for sharing, i enjoyed reading it.
October 18th, 2010 at 2:07 am
Dreamin. I love blogging. You all express your feelings the right way, because they are your feeling, focus on your blog it is great.
October 18th, 2010 at 5:58 am
Hey how are you doing? I just wanted to stop by and say that it’s been a pleasure reading your blog. I have bookmarked your website so that I can come back & read more in the future as well. plz do keep up the quality writing
October 18th, 2010 at 12:20 pm
I agree with your thoughts here and I really love your blog! I’ve bookmarked it so that I can come back & read more in the future.
October 24th, 2010 at 4:18 am
Okay article. I just became aware of your blog and desired to say I have really enjoyed reading your opinions. Any way I’ll be subscribing in your feed and Lets hope you post again soon.
October 28th, 2010 at 7:48 am
Hey, I searched for this blog on Bing and just wanted to say many thanks for the exceptional study. I would have to agree with it, thank you again!
October 31st, 2010 at 2:39 am
ЎHola!
Todo dinбmica y muy positiva!
Kicker
December 27th, 2010 at 2:10 pm
Excellent read, I just passed this onto a colleague who was doing a little research on that. And he actually bought me lunch because I found it for him smile So let me rephrase that: Thanks for lunch!