Every man fantasizes about having washboard abs. A robust midsection declares that we're ready for anything, while a low body fat percentage tells the world that we're in our prime. When it comes to attracting the opposite set, a six-pack might just be the clincher. Here are seven ways to acquire yours quickly!
7 Secrets for a Shredded Six Pack
1. Enter a Calorie Deficit
It's simple physics, bro. You can't shed weight, especially body fat if you eat too much. Sorry, but you'll never have abs.
Entering a calorie deficit is one technique to peel back the layers of physique-dampening fluff. Simply calculate your daily calorie consumption, reduce your kcals by a comfortable 10-15%, and watch the muscle mass growth.
You can tap into fat-stored energy by giving your body fewer calories than it burns in a day. This will result in a gradual reduction in body fat until you achieve leanness. Then, once you've reached roughly 10%-12% definition, it's time to delve further. Your abs will be engraved across your tummy like shadows muscle trenches when you finally reach the 8% threshold. Bro, you've got all the shreds.
Here’s how to do it…
First, find your Basal Metabolic Rate (BMR) using this formula:
66 + (6.23 x weight in pounds) + (12.7 x height in inches) – (6.8 x age in years)
Then multiply it by your activity level:
Sedentary (little or no exercise): BMR x 1.2
Lightly active (light exercise/sports 1-3 days/week): BMR x 1.375
Moderately active (moderate exercise/sports 3-5 days/week): BMR x 1.55
Very active (hard exercise/sports 6-7 days a week): BMR x 1.725
Extra active (very hard exercise/sports & physical job or 2x training): BMR x 1.9
Got it? Awesome – deduct 20% from your total to enter a deficit.
Bro tip: Try to fill the bulk of your meals with lean protein and fibrous greens. They’re low in calories, but help a man feel mighty full.
2. Lift, lift, and lift some more
The treadmill is a thing of the past. We are currently living in the Iron Age.
To lose weight, most men were formerly advised hours of plodding on the treadmill. However, studies show that combining cardio with weightlifting is a considerably more effective fat-loss strategy [1]. In fact, not only will it improve your general body, but it will also help you burn fat.
Another reason to lift weights is that it increases your metabolism. Your body has to work harder to revitalize itself as it gains lean mass. The only way to achieve this is to burn more calories even while at rest. Isn't it fantastic?
Bro tip: To raise the intensity of your weightlifting workout take shorter rests
3. HIIT the ground running
HIIT training is one strategy to speed up fat reduction for a washboard stomach. Rather than relying on hours of slogging on the tarmac, try high-intensity interval training.
HIIT training has been demonstrated to be quite effective in boosting fat reduction in men [2]. It's intense, requires a lot of energy, and can even help you grow muscle.
The best part is that you don't need much time to fit a HIIT exercise in, making it ideal for busy guys.
To lose belly fat quickly, we propose a 10-minute battle rope Tabata blitz. Simply go as hard as you can for 20 seconds, then take a 10-second break until you've completed eight rounds. Repeat the process one and a half times more until the total time spent crushing is ten minutes.
Bro tip: Download a round timer to your smartphone to make keeping track of intervals easier
4. Eat more protein
Muscle loss is a regular occurrence for persons who begin a diet. But don't worry, man, we've got you covered. Increase your protein intake.
You can give your muscles all the building blocks they need to stay strong by increasing your amino acid intake. As a result, when the fat melts away, your lean mass remains, leaving you with hard, chiseled abs.
Furthermore, studies have shown that a high-protein diet is one of the most effective fat-loss diets [3]. This is because protein aids in satiety (fullness sensations) and muscle maintenance.
It's crucial to choose lean protein sources if you want to improve your protein intake. This way, you'll get the most bang for your buck by consuming the most muscular fuel while consuming the least amount of fat. For shredded abs, here are some of the greatest lean protein sources:
Whey & Soy protein isolate powder
Chicken breast
Turkey mince
Lean beef
Whitefish
Bro tip: Eat protein with every meal to ramp up your daily intake
5. Crush compound lifts
Compound lifts combine numerous joints and muscle groups in a single movement. They're savage at burning away body fat for this reason alone. After all, the more muscle you work, the more energy you require, resulting in a rapid calorie burn.
While the deadlift and power clean may not appear to be obvious six-pack-building exercises, you'd be surprised. Large multi-joint actions frequently necessitate the body's synergy, with a focus on the supporting core. In other words, your abs and spinal erectors are going to receive a good workout.
Do you want to get the most out of every lift? Go for broke, bro. Periods of intense heavy lifting have been demonstrated in studies to be a natural approach to raising testosterone [3]. And, because lower body fat levels are linked to higher T, an increase in androgen hormones can aid your steely stomach in cutting through.
Just one thing, bro, before you leave. Don't forget to maintain your abs in shape! Even though we're telling you to go big or go home with your lifts, don't forget to incorporate ab accessory routines to get those abs popping. If you're not sure, set aside one day a week to work on your abs or add abs to the conclusion of each workout.
6. Cycle your carbs
Keep your carbs in check, bro, if you want to be peeled. Learning to cycle is one way to accomplish this.
While carbs aren't to be shunned, they can be detrimental to your ab goals. That's because any calories you don't use will most likely be stored as fat and used later.
This is how it works: when you eat carbohydrates, your body digests them and begins to absorb their energy (calories). It will be used as fuel if you can burn that energy, such as when working out.
If, on the other hand, you're sitting at your desk and won't be moving for a while, that energy will most likely be saved. It will be stored in your fat storage as a result of millions of years of evolution. You put yourself at even larger risk if you have a sweet craving for simple sweeteners. Try replacing your cravings with these low-carb snacks for bodybuilders, dude.
What's the solution? Save your carbs for when you need them. Prioritize workouts and eating first thing in the morning to stay energized throughout the day, while skipping pasta and potatoes for lunch. You won't miss them if you replace them with plenty of fiber veggies and a substantial amount of protein.
Bro tip: Keep your carbs complex to secure a slow release of energy throughout the day.
7. Boost your testosterone
Without a doubt, testosterone is one of the most underappreciated components of a man's existence. It's what separates the strong from the rest of the pack, and it's what makes us alpha males. So, if that's the case, why don't we deal with it?
Reduced muscle mass and increased body fat are two common characteristics of a guy with low testosterone. These adverse effects will quickly become your two deadliest adversaries if you're the type of guy who wants to build a show-stopping midriff. It'll be tough to see your abs if you try to achieve them rapidly.
Don't get too worked up, though, because stress is a major contributor to decreased T production. Rather, try these easy fixes to boost your T now.
To begin, lift heavy, hard, and frequently. Bending the barbell has been demonstrated to be a primitive tool for boosting T in studies, so grasp and tear in the iron home, bro [4].
Second, get 7-8 hours of sleep every day. Sleep deprivation not only saps your energy for a core workout but also messes with your hormones [5]. Staying away from devices an hour before bed and sleeping in a cool, dark room are two simple ways to assure a good night's sleep.
Third, consider taking an all-natural testosterone booster. These are supplements that contain substances that have been shown to support healthy testosterone production, especially when properly dosed.
Conclusion – Final lift for a shredded six pack
If you follow these seven tips, you'll be flaunting a washboard midsection in no time. All it takes is devotion, hard work, and a drive to go where most men won't.
It's hardly a science to have steely abs rippling over your tummy. It's as simple as eating well, exercising properly, and living even better. There are no true magic formulas in any of these secrets, bro. They're all tried and true routines of men who have sculpted Godlike bodies.
It'll be simpler for certain men than others to reach the 10-8 percent barrier. Because genetics have a big part in your natural body fat levels, it's important to figure out what body type you are.
Related article: 5 Exercises For Rock Hard Abs
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