How do I get six pack abs in one year?

Aleksander Federer

Six pack abs aren’t so hard to achieve. But most people are doing it all wrong. The abs are not like the biceps of chest or shoulder. They are unique and you need to train them differently.

Most of the fat is stored in the belly, that’s why so many people are struggling with belly fat, yet they are not realizing that. One day you will see your abs and the next day they are gone. Unlike biceps for example where bad nutrition doesn’t affect them that much.

So it’s really important to focus on your abs.

Now we will cover some common misunderstandings about abs training.

1. First of all, you will need to get your nutrition in check. This is the most important step. Because what you’re eating will determine how your abs will look. The nutrition plays crucial role in building your abs. That’s means no drinking juice or soda, no sweets and candy, reduce your daily sugar intake, avoid pizza, French fries, deli meats, bagels and other unhealthy food. You should know by now which foods are good and which isn’t. You can make your own research on internet as well. Change the way you eat and you will be one step closer to getting your abs. Diet Plan for 6 Pack Abs (STEP BY STEP!)
2. Frequency. This is important as well. So many people are wondering how often you should train your abs. Abs are just one part of our core and strong core is important and you will have better posture as well. So how often should you train your abs. I think that the most appropriate is 7 days a week. I mean Bruce Lee worked on his abs every single day and he had one of the strongest abs of all times. And here I don’t mean only on direct abs training. You can train your abs indirectly as well while targeting other muscle groups by contracting your core. Watch this video and you’ll see what I mean. How to Get a 6 Pack (WITHOUT "Ab Exercises")
3. Intensity and time. Some guys will say that you should dedicate 15 to 20 or more minutes on training your abs. This is bullshit!! Great set of abs are build with HIGH INTENSITY WORKOUT. Which means if you are doing high intensity ab workout, then it should be short. Believe me guys, I’ve training my abs for 7–8 min a day high intensity and I can tell you that there is no way that you can do it for 20 and more minutes. That’s the key, short and intense workout and try to be as much consistent as possible.
4. Breathing. One last thing you need to cover. The breathing is really important. If you don’t do it right then you won’t be able to contract your abs as much as possible and you can cause a bloated abs. What do I mean by that? When you’re doing basic crunches for example most people just focus on lifting their shoulders up of the ground and doing the crunches. But they’re not contracting their abs enough to cause a change. I dare you to try this at home. Before you start doing your crunches, breathe out, contract your abs and then perform the crunches, You will see how much more effort is provided when you’re contracting your abs versus just lifting your shoulders up. That’s the key for every ab exercise. Breathe out, contract your abs and than do the rep. You won’t be able to do much reps, but you don’t need to. Forget about the reps, focus on your form instead. It’s better to do 7 reps with good form than 20 reps with bad form.

Follow this simple tips, be consistent, train all abs muscles, lower, middle, upper abs and obliques and you will start to see the changes.