Do you want a six pack abs without fat? For many people, getting six pack abs

is a difficult process because it requires high dedication and motivation. But a

six pack abs is not impossible. Below is a complete guide to get six pack abs

for beginners.

What is a six pack abs?

Six pack abs is a muscular shape that resembles the arrangement of six-pack

the box in the abdomen or abdominal. Six pack that looks good is which has clear

definition or sharpness and symmetrical.

How to get six pack abs?

The process to get six pack abs is actually easy. First, strengthen your

abdominal muscles and remove body fat. The concept is easy, but doing it is not

easy. This process requires dedication, determination, patience and plenty of

time to get a six pack abs. But the results will be commensurate with your

struggle.

In the six pack program formation, you need to consider 4 points:

• Discipline in eating pattern, it means eating 5-6x a day, high protein,

low carbohydrate and low fat. The objective is to increase the metabolism and

sharpen our muscle mass.

• A regular pattern of exercise, meaning exercise portion in a week are

equitable for all sections of our muscles. For example we want to shape your

abdominal muscles but still need to take exercise leg. Also, try to always put

the big muscles (chest, back, shoulders, legs) at the first and then small

muscles (arm, abdomen and legs) when trained in 1 session.

• Enough rest pattern, meaning that we destroy muscle when training sessions

and the rest will improve of our muscles become bigger and stronger. So that

the quality and quantity of resting will help us achieve this goal.

• Great Supplements pattern, which means that we must choose the right

supplements that will help our program. For example in the Six Pack program,

required supplements are protein (amino or whey protein) and fat-burner.

Eating

Nutrition is an important one in the six pack program. You can have one set

of stomach muscles strong and big, but if the muscles covered by a layer of fat,

you will not be able to see it. Separate your meal into 5-6 smaller meals each

day to boost metabolism. Stop eating foods that hinder the development of six

pack muscle like white rice, pasta, white bread, candy, ice cream, dessert, fast

food, hydrogenated oils, sugar and high fructose corn syrup.

Eat foods that help to achieve your program goals such as: oatmeal, olive

oil, whole wheat bread, fruits, vegetables, nuts, whites part of egg, natural

peanut butter, chicken breasts, fish, protein, green tea and water.

Be realistic, you can not get the ideal body in 1-2 days. Perform diet

correction gradually and orderly. In a program to get a six pack abs, the thing

you need is a fairly healthy food. If you eat too little then the muscles will

shrink. Whereas if you eat too much then the abdomen will be covered by a layer

of fat so your six pack will not be visible.

Note:

• The ideal food is low-fat, low carbohydrate and high protein. Fatty foods

is fried foods, kind of food that have simple carbohydrates are white rice,

white bread, sugar, cake, ice cream and biscuits. While carbohydrates can be

consumed is a complex carbohydrate like brown rice, oatmeal, sweet potatoes,

and wheat bread. Protein foods are chicken, fish, beef, white part of egg,

tofu-tempe.

• Processing of meat should be cooked with boiled, baked, not fried, using

full-fat ingredients or use sugar. The salt is allowed, but in very small

quantities (more recommended is diet salt).

• Serves on the menu can be customized to your body size.

• Time to consume the menu above is not binding, can be adjusted for the

exercise in the morning. The important thing is try to eat 5-6x a day in small

portions.

Supplementation

Supplementation that helps Six Pack program is a protein with low calorie and

fat burning and also some products that help exercises process and the formation

of muscle.

Exercise

In the exercise, the most important is regular and equitable for all the

muscle you have, although the aim is to form the Six Pack. Try in 1 session, big

muscles get 9-12 sets and small muscles get 6-8 sets. Then order the big muscles

first and then smaller muscles, unless you train 5x a week so you can split your

muscle training.

Another thing to note in practice is a break between sets about 1-2 minutes.

This is very important to keep pumping and muscles expand during exercise. Thus

the total time spent in the weight training 1 session 45-60 minutes is enough.

Note:

• Exercise schedule can be adjusted to your time.

• Keep at least weight training 3x a week.

• Correct sequence is the weight training first and then cardio exercise to

optimize fat burning.

• Schedule and days of training can be adjusted with the time available.

• Make sure there is a break between sets for 1 minute.

• Treadmill for entry into fat-burning zone is with a zig zag, i.e. 2 minute

walking and 1 minute run. Can also be done with the technique of continuous

brisk walking for 20 minutes constantly.

Abdominal Exercise

Abdominal exercises for building abdominal muscles is to increase the burden

on our training, so that the abdominal muscles will be stimulated to grow and

thicker.

Variations of abdominal exercises using tools such as:

• Cable Crunch

• Decline Bench Crunch

• Hanging Knee Raise

• Hanging Leg Raise

• Standing Oblique Cable Crunch

• Ab Wheel

• Rope Crunch

• Swiss-Ball Roll Out

Variations of abdominal exercises that do not use tools such as:

• Reverse Crunch

• Scissor Kick

• Curl Up

• Side Jackknife

• Straight-Leg Crunch

• Hip Thrust

• Crossover Crunch

• Leg Raise

• Twisting Crunch

• Seated Knee-Up