How to Get a Six Pack of Abs Fast – The Secret

How to Get a Six Pack of Abs Fast – The Secret

This time of year, we promise to make some kinds of change to ourselves. Most of the people promise to get rid of their love handles and would love finally get that six-pack what they always wanted to have.

So is there a magic way how to get a six-pack of abs fast? You can have abs faster than you think if you follow my tips. Now I’m going to tell you how to reach to that goal, let’s start with the basics.

What is six-pack?

In social media has a lot of posts and information how you can get a six-pack. And sorry, I’m not talking about a pack of six cans of beer holding together with a plastic fastener. So what does this six-pack mean? Here is a little anatomy lesson for you.

In middle of abdomen area, you have a mid line band of connective tissue, called Linea Alba. Linea alba is separating paired muscles on each side of anterior wall of the human abdomen. If the amount of subcutaneous fat on these structures is small enough and the “bricks” of the direct abdominal muscles are large enough to contrast these tendon structures, here you have a six-pack.

six-pack

 

However, the six-pack can also be an 8-pack or 4-pack. The structure and symmetry of these tendon bumps is genetic, so if you are not satisfied, then you have to blame your parents, sorry!

You can blame the lighting of the space, because the six-pack is distinguished the best way when the light is applied from above.

The main task for direct abdominal muscles is to bend back and bring chest closer to the pelvis. OK, and of course make the attention of the opposite sex ( away from other factors like the charm and intelligence 😉 )

Why my six-pack isn’t showing?

The main reason is, of course, having excessive heat insulation layer in the abdominal area. On the other hand, even a small amount of subcutaneous fat doesn’t guarantee a six-pack for you.

These direct abdominal muscles are really individual. In others, the tendons doesn’t stand out very well in the direct abdominal muscles, even there are some kinds of muscles and just a little of fat. However, if you don’t have enough muscle mass one you won’t have visible six-pack in your stomach.

stomach

 

The growth of muscle mass will help in the separation of the pattern, as long as the amount of fat does not increase substantially.

As muscle mass grows the abdominal bricks become more plump and the contrast of those increases with light. In addition, subcutaneous fat is distributed over a slightly larger area, whereby the thickness of this fat layer is slightly reduced.

4 steps to six-pack

1. The abdominal subcutaneous fat is low enough. The role of food is important, with the help of minus calories and / or the right combination of training and nutrition, you can get rid of fat from the tendon structures.

2. Voluminous muscles between torso structure! The key is to do muscle training and have great diet plan. You can also cheat with placing yourself under a great light which will show the abdominal muscles clearly.

3. Big stand out and preferably moderately symmetrical tendon lines around the straight stomach pieces. Choose the right parents or genes 😉

4. The posture of the abdominal and middle abdomen package. You should keep your deep abdominal muscles in shape, as well as your posture!

abs

Workout tips

Abdominal muscles are by no means exceptional muscles in our body. In principle, it could be said that exercising them like any other muscle groups.

As you might think, abdominal muscles are not just machines designed for hundreds of sit ups. I recommend that you make short sets about 3-6 repetitions to develop muscle strength as well as maximum strength. For longer sets approximately 7-20 repetitions to develop endurance.

Abdominal muscles, like the rest of our muscles in the body, are particularly effective in the early stages of training and later on development stabilizes. In the early stages, practicing is basically easy, because almost everything is effective! Later on, the practice should be more and more effective in order to develop. However, every person is an individual, so recommendations what I give are only indicative. Remember, there are no perfect recommendations for everyone. It is also worthwhile to invest in high-quality protein to optimize your recovery.

You might think, the training of abdominal muscles is nothing marvelous and special. The abdominal muscles, of course, recover quite quickly and can be practiced a little more often than, for example legs or breast muscles.

 

abs workoutHowever, this does not mean that they should be practiced very often, muscles grow at rest. Therefore, the aim of muscle growth is to practice 1-2 times a week and 1-3 sets per 2-4 movements, remembering that the training should be tough. If there is no burn in the abdominal muscles, continue with a few more or harden the exercise! Serial returns can be short, for example 30 seconds to 3 minutes.

I recommend you to make different kinds of exercises to optimize the results.

Work for it!

Remember, that we all have a six-pack, but most of us it is hidden under a layer of fat. If you want to make a change to that, make a difference in your diet and start practicing your abdominal muscles!

Be determent and focused on your goal. Making a few simple switches in your every day life can get you a six-pack abs and even improve your health at the same time.

Mira

Founder of Miracle Workouts

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18 thoughts on “How to Get a Six Pack of Abs Fast – The Secret

  1. “The structure and symmetry of these tendon bumps is genetic”. This statement may be applying to me. Been with faded six-packs but slowly uniting to one.
    As you suggest I will start abdominal muscle training to get back in shape with observance to diet.
    Thank you for this post Mira.

    1. Hey Ahimbe!

      I’m glad you found this post helpful! Yes, you should start doing that if you are after visible six-pack! Good luck and let me know your progress 🙂

  2. Hi Mira,

    I do miss my six pack! I really do. It is a little hard not to feel more of a man without them. I use to train like a trojan and that is not an exaggeration. Sometimes 7 days a week for many hours. Gym, dojo, basketball, and now I can’t even do 10 pushups hardly It is nutz!

    I missed some training’s at times and the, if I take a break for like 1 week out of half a year, I was so angry with my body because I would struggle to complete my 200 push ups warm ups etc. So, I quit. Completely stopped every thing. Hard not to regret that.

    Thank you for giving us the information because I want to go back and try to get fit again and this is the info I need to kick start me off in that direction. It is appreciated.

    I know about memory muscle and so I feel strongly that I can sculpt myself in no time, but I am older, and don’t want to push off forgetting my age and do myself harm.

    Any advice for a 39 man that smokes? Thank you.

    1. Hey Phil!

      There are lots of people like you out there.

      At first you need to stop quitting, just start again. It doesn’t matter how many times we fall, it matters how many times we stand up after the fall. And age is just a number and 39 isn’t old yet! 🙂

      Start NOW, keep yourself motivated and write down how many times and when you are going to do your workouts. Quitting smoking definitely will help to make it easier. Remember to eat healthier so your subcutaneous fat is getting smaller. Hope this helps!

      I’m really glad you found this post useful! 🙂 Good luck!

  3. Hi Mira.
    Oh the coveted six-pack…! 😉 I kinda had one when I was in my early twenties, didn’t think about it too much in the following years, and not surprisingly it somehow disappeared beneath a layer of bellyfat. Nothing major! I’m still in pretty good shape, but my overall body fat percentage is definitely higher than I would like it to be! 😉

    Thanks for the great advice. Some good points to keep with me in my next work-out!

    I have a question… I hear conflicting opinions on this… Can you target your fat loss? I mean, if I want to lose belly fat specifically, can I pinpoint my effort to hit that area? I’ve read articles that said yes, and others that said no.. What’s your opinion of this?

    Thanks again.

    Best wishes,
    Michael.

    1. Hey Michael!

      That is a hard question! Many people says that it is not possible to target your fat loss BUT I don’t think it makes harm to pinpoint your effort to that specific area 😉 It will speed up your metabolism and make you lose more fat. I don’t think that it would burn fat ONLY in your stomach but it will definitely speed things up!

      Thanks for your comment and have a nice day!

  4. Hi Mira,
    I currently have a “family-pack” coupled with a muffin-top for my love handles.
    After reading this I now have complete confidence that I can get my abs back.

    Thank you for your clear and concise insight on this topic!!!

  5. This is a fantastic article Mira and finding it is perfect timing. I have lost and kept off 35 pounds for well over a year now and have been setting up my schedule, so I can finally go for getting abs. You have inspired me to start today, thank you. Understanding how the muscles work and the tips for exercise was very helpful. I’ll let you know how it goes. Maybe even a before and after picture with success:)

    1. Hey Braden!

      Wow, that is impressive, well done! You made me smile here! 🙂

      I’m really glad you found this post helpful to start! I definitely want to see before and after pics! Good luck and keep me posted! 🙂

  6. Thank you for this post. I’m going to save it so that I can motivate myself even more to get six pack. Do have to lose some weight first but will definitely get started. Thank you, this is a great article.

  7. Mira, thank you for sharing this great information! So many people REALLY want six-pack abs but don’t understand that they take work, and lots of it. I really appreciate that you mention deep stabilizers and posture too. As someone with a previous back injury, I am careful about working those muscles and watching my posture. It definitely helps with back pain. That is can help make my stomach look leaner is a big bonus!

    1. Hey Kelly!

      You are absolutely right! It takes a lot of work but it is worth it! With strong core, you will be able to get back pains in control! You are welcome and thanks for stopping by 🙂 Have a great week!

  8. Hi Mira,

    Thanks for the informative posts and it is post like these that help me in my motivation. I have about an extra 10lbs and I have heard the more muscle the easier to burn calories, so the 6 pack would be a big bonus. It is also motivating to hear that as you said on the beginning it is easy to see results. Thanks

  9. Tremendous detail in this article, thanks. I now know what that it is going to take for me to recover my six pack, even though I initially “cheated” to get one, using EMS and a sauna belt!.

    Kinda gonna be harder doing it the natural way I think!.

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