Home » Abdominal Training » 3 Steps to Getting your Six Pack Abs

Getting your six pack abs has more to do with your nutrition then it does with doing excessive amounts of cardio and abdominal training. However, even when people get their nutrition right, they do not see the results they anticipated.

The usual course is to either 1) make their diet more strict, 2) do more cardio, or 3) perform lots of abdominal training.

These techniques MAY work, however it will leave the trainee tired and miserable. A better approach is to focus on weight training.

There are three such workouts you can perform to help you increase your lean muscle mass, and in turn burn off the stubborn fat your body is holding on to in order to reveal your six pack abs.

Preparation Workout

The goal of a preparation workout is to prepare your body for more difficult workouts. This is a very important first step you must take in your weight training.

Many trainees simply pick up a muscle magazine, and get started with a training program that is intended for a professional bodybuilder. This often leads them to over-train.

A preparation workout should be full-body. Even if you have been training for quite some time, you should go back to basics to perform a preparation workout.

It’s like hitting the “reset” button.

Combination Slow/Quick Lift Peripheral Heart Action Training

Once you’ve gone through a basic full body routine, it’s time to do peripheral heart action training (PHA). PHA is where you alternate between an upper body exercise, and a lower body exercise with little to no rest in between.

As the name of the technique suggests, you heart rate is going to be going wild, and blood flow will move across your entire body, instead of being concentrated in one location.

What does this mean? It means more fat loss without engaging in more cardio. At the end of the PHA workout, you’re going to feel as though you just did 3 hours of cardio!

PHA is often credited to Mr. America Bob Gajda and dates back to the late 1960s. This makes it a predecessor to modern day circuit training.

Grinding Slow Lifts Super Sets

Grinding slow lifts are lifts such as the bench press, deadlift, overhead press, squat, and row. These are the basic strength lifts.

Sometimes when you’re struggling to lose fat, you need to change focus and go after another fitness quality for a while. Strength is a good option.

Building strength has two benefits:

1 – Performing the core lifts helps you build lean muscle mass. Lean muscle is more metabolically active than fat. The more muscle you build, the more fat you lose.

2 – Building strength helps you lift more weights. So when it comes time to focus on pure muscle building, you can do so with heavier weights.

However, keep in mind that this isn’t a STRICTLY strength protocol. We’re just using the core lifts to boost strength and build muscle.

In addition, it is recommended you perform these exercises as supersets. A superset is where you alternate between two exercises with little to no rest in between each set. This will keep your heart rate up, and still give you nice cardio kick.

There is only one such workout program that includes all three of these protocols. It the Superior Dumbbell Workout. Click here to learn more.

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