If you want to know how to get abs then you’ve come to the right place. In this article, I will present a straight-forward, step-by-step guide.
But, BE WARNED—I will not sugar coat this for you. Most of the reason you don’t have abs yet, is because you’ve been lied to by other “experts.”
Everyone wants a six pack, but so few people have them—why? Because the fitness industry thrives off this desire, and markets to it daily.
The truth is that getting a six pack is going to take a lot of fucking work, but with the right advice and guidance, it’ll happen easier than you think.
This article will present a no-BS guide to getting abs. It’s not some stupid article written by some fat, overweight doctor who doesn’t even lift.
It’s written by an actual fitness expert who has a six pack himself. So, with that rant out of the way, let me teach you how to get one like I did.
If you want proof that I actually know how to get abs then just take a look at the image above. Those are pictures of me, taken after my workout.
As you can see, I not only talk the talk, but I walk the walk. So, with that in mind, how exactly does one get six pack abs? Well, it’s not that simple.
There’s no “one thing” that will give you a shredded core with chiseled muscles—it’s a combination of a lot of little things all added up.
This is one of the biggest fitness myths out there. Marketers promise you they have some special pill, exercise, workout, or diet, when in reality, the truth is that it takes time and effort.
Getting abs comes down to two distinct things:
That’s it. There’s no magic pill or secret exercise that will get you a six pack. It’s a lifestyle change where you eat healthy and lift weights regularly.
Now, can you use little tricks and tips to get jacked, and build your six pack faster? Of course—but the fundamentals will always be #1.
Before I talk about getting abs, I want to get something out of the way—you need to have the right mindset, otherwise you’ll give up too soon.
Understand that building muscle, losing belly fat, and getting a shredded physique will take time. It’s not going to happen overnight.
If you’re willing to put in the work, you will get the results—but don’t expect your six pack to magically appear after just 2 weeks.
On average, it will usually take 6-12 months of really hard work to start getting a high level physique (unless you’re using steroids).
The most important thing is to be consistent. Stick with your workouts, keep doing those crunches, watch your eating, and exercise regularly.
Remember that there are no “short cuts” to anything good in life.
First off, and most important in this entire list, is to have the right diet. If you want to get six pack abs, you should watch your eating like a hawk.
Aim to have 40-50 grams of protein per meal, and make sure you eat foods that are high in fiber to satiate your hunger (vegetables are best for this).
Personally, I prefer intermittent fasting as a lifestyle. You can use any diet you want though, as long as it helps you lose belly fat.
It doesn’t matter how much you lift—if you’re overweight, your ab muscles aren’t going to show. The key is simply dieting down to 8% body fat.
Your abs will begin to show around 12% body fat, but they’ll really start to pop around 8% body fat. Getting down that low is difficult, but given enough time and effort, anyone can do it.
When you’re trying to get a six pack, you want to seek out foods that are high in protein, high in fiber, and low in simple carbohydrates.
Eating foods that are high in protein will help you put on muscle mass and lose weight at the same time, so watching your diet is critical.
Aim to eat plenty of chicken breast, steak, pork loin, and fish, so that you get enough protein. Chicken breast in particular is a great source of protein.
In addition to this, seek out complex carbohydrates.
Here are a few foods that will help you lose weight:
All those foods are a great source of complex carbohydrates, which means they digest slowly (and don’t get turned into fat right away, like donuts).
In addition to this, you want to avoid foods that are high in simple carbs. So, basically anything that’s really sweet is going to make you gain weight.
Here are some foods that make you gain weight (avoid these):
Most of this is common sense, but you’d be surprised at how few people realize this. Simple carbohydrates turn into fat very quickly, so you want to eat complex carbohydrates instead.
These are also some of the worst testosterone killing foods, so you want to avoid simple carbohydrates like donuts and cookies at all costs.
If you want to get a six pack, you need to hit the gym—period. Ideally, you want a workout routine that has a lot of compound exercises in it.
Believe it or not, you can actually get abs from just doing a lot of compound exercises. Why? Because compound exercises like squats work your core.
They may not work your abdominal muscles directly, but compound exercises engage your core as “support muscles” to lift heavy weight.
One of the best workouts to help you get abs is called “Body of an Alpha” – it’s the routine I personally created, and use every day.
The routine is designed specifically to help you build a chiseled physique that turns heads on the beach, and that women drool over.
If you want to lose weight and get shredded faster, then working out 3-5x per week is your best friend. The more exercise, the better.
Not all workout routines are equal, however. Some are geared towards losing weight and others are geared towards building muscle faster.
If you’re trying to lose weight, aim to do more sets and less reps. If you’re trying to get the most bang for your buck, try the Starting Strength routine.
Once you get down to around 15% body fat, it’s time to start working your core directly. This will really make your abdominal muscles pop.
There’s many different ab workouts you can find online, both free and paid, but the fundamentals are basically the same—do exercises that work your abdominal muscles directly, so they grow.
I’m a big fan of combining weighted exercises with non-weighted ab exercises, so you train your abs for both endurance and strength.
The best ab workouts are often the simplest—you don’t need to over-complicate anything. Just 2-3 exercises for 2-3 sets each is enough.
Here are some good ab exercises you can do:
You can also add extra weight onto these exercises to train for strength more than endurance. For example, try holding a 5-pound weight behind your head while you do sit-ups.
Crunches are my bread and butter, because they’re such a simple exercise to perform. You can also do them anywhere for a quick workout.
You can easily get a six pack by following the advice above. Just get a good diet and a good workout routine, and you’ll have abs in no time.
That being said, there’s a lot of little tips and tricks that the fitness experts use to lose belly fat and get a shredded body in record time.
Here’s a few six pack tips I recommend:
Like I said, the fundamentals are 90% of what you should focus on—but if you have a great diet and workout routine, consider these tips.
One great way to shred belly fat faster is to simply get into running. This will burn calories, which your body pulls from fat cells as fuel.
Running is a great way to burn off belly fat, because it increases your metabolic rate, which means you burn more calories each day.
There’s many different types of cardio you can do:
All types of cardio help, but the best bang for your buck is HIIT, short for high intensity interval training. This is where you do sprints for a short interval, followed by walking for a longer interval.
Personally, I think it’s best to start with walking, just to get into the habit of doing cardio on the regular. Then, if you want, you can do more.
That being said, high intensity interval training is easily one of the best ways to get shredded, because it has so many benefits overall.
If you want to shred off that stubborn belly fat ASAP, then consider using the ECA stack, short for ephedrine, aspirin, and caffeine.
This powerhouse set of stimulants burns fat faster than you can naturally, so it will help you get those six pack abs you so desperately desire.
Keep in mind that the ECA stack isn’t for everyone, and there are some potential side effects—that being said, I had no problems while on it.
Using the ECA stack, you can probably get six pack abs about 15-20% faster than you would normally be able to, because it accelerates fat loss.
If you really want to take things to the next level, you can consider using SARMs, which are a new form of research chemical on the market.
SARMs, short for selective androgen receptor modulators, are extremely strong anabolic compounds. In fact, they’re often compared to steroids.
Using SARMs you can quite literally get abs 3x faster than you normally could—just look at the images above of me for proof of this.
You’ll still have to use a good workout routine and follow a great diet, but think of it as an added boost that will help you build muscle 3x faster.
Now, I know what you’re thinking… getting abs, working out, and eating right can be confusing. It’s awfully overwhelming sometimes, isn’t it?
Well, if you want to get abs as fast as possible, and get a chiseled body in the process, then look no forward than my “Body of an Alpha” blueprint.
It’s got everything you need to know about workout routines, training regimens, eating right, getting abs, building muscle, and losing fat.
When you purchase the “Body of an Alpha” exercise program today, here’s just a small taste of what you’ll get inside:
If you do decide to get the program, be sure to do it ASAP. I currently have it on sale and don’t know how much longer I’ll keep it at this price.
Overall, getting a six pack is a lot easier than you’d think. Just get down to around 15% body fat, follow a workout routine that’s got some compound lifts in it, and start doing my ab routine.
As you lose more and more fat, your abs will show more and more. By 12% they’ll be very noticeable, and by 8% they’ll be popping. I wouldn’t try to diet much below this, however, because it’s not the healthiest thing to do (although a lot of guys do it temporarily for photoshoots).
If you guys have any questions, comments, or concerns, be sure to let me know…and as always, I’ll see you next time!
Jon Anthony is a dating coach, fitness expert, and self-improvement guru. He dropped out of college to start Masculine Development in 2015, and has since been self-employed, helping men across the world achieve their best lives. You can best reach him on social media, or via email for questions.
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