A Complete Plan on How to Get a Six Pack Fast

Is building a six pack easy?

Can you target specific body parts, or specific abdominal muscles using specific exercises?

What is your overall goal?

What should your overall goal be?

Every bodybuilder knows that building muscle takes effort. If six pack abs were easy to come by, everyone would have them. In truth, everyone does have them, they just can’t see them. There are four muscles that make up the abdominal group. They are:

• The rectus abdominus, the central muscle group, when it is well-defined, it is referred to as a six pack or washboard abs
• The internal oblique
• The external oblique, the oblique muscles become involved during side bending, flexing and rotating the trunk, they are also known as “same-side rotators”
• The transverse abdominus, the functional core of the human body, located just beneath the internal oblique, responsible for balance, posture and standing erect, among other things. A strong traverse abdominus is important for every sport or activity.

Here, on this page, you will learn how to get a six pack fast, which exercises work best, why eating right is important and what your overall goal should be. So, let’s get started.

Which exercises are most effective?

The effectiveness of abdominal exercises can be measured using electromyography. Scientists have rated specific exercises according to their effectiveness as compared to traditional crunches. Certain exercises are more effective, cause more activity in, the oblique muscles, while others cause more activity in the abdominus muscles. Exercises that are most effective for building six pack abs include the following.

The Bicycle Crunch

You might know this one, but just in case. To perform this exercise, you place your hands behind your head, for support only, not to “pull”, bend your knees at a 90% angle and bring your left knee/right elbow together, alternating with the right knee/left elbow. People have a tendency to do this exercise to quickly.

It should be performed slowly and in good form. Doing it too fast or putting too much pressure on the neck causes compression of the cervical disks in the neck. When done slowly and correctly, bicycle crunches are more than twice as effective as traditional crunches for building six pack abs. Just remember…slowly…carefully.

The Captain’s Chair

You need a special piece of equipment to perform this one. It is also the most effective exercise for working the obliques, three times as effective as traditional crunches. If you belong to a gym or have a home gym, then you can learn how to use a captain’s chair. If you are unfamiliar with the exercise, have a trainer show you the correct form or watch a video, to get the idea.

Other Gizmos

People spend hundreds or even thousands of dollars on other gizmos. Then they sit around gathering dust. Here’s a look at how effective some of these gizmos are.

• Torso track: 27% more effective than traditional crunches for building six pack abs, 45% more effective for working the oblique muscles
• Ab roller: 5% more effective for working rectus abdominus, 1% more effective for working obliques
• Resistance tubing/band: 8% LESS effective than traditional crunches for the abs, 23% less effective for working the obliques
• And, the piece of equipment that I have seen in nearly every guy’s home gym…
• The Ab Rocker is 79% LESS effective than traditional crunches!

Of course, all of this assumes that you are doing your crunches correctly, low reps and not on a daily basis, because the muscles need time to recover, if they are to grow. If you are really bored with traditional crunches, go ahead and get a torso track, but an ab rocker wastes your money and your time. The only advantage of the rocker is that it takes the stress off of your lower back. The bicycle crunch is very challenging, 148% more effective than traditional crunches, while putting the same amount of stress on your lower back. The same is true for the Captain’s chair.

What Does Food Have to Do With Anything?

Your body needs protein to build muscle. Your body needs lean protein, if it is to build muscle and burn fat. If you can’t see your abs and you work out on a regular basis, then there is a layer of fat covering them up. Even people that seem to be at a healthy weight…even skinny people…may have that layer of fat. You’ve got to burn it off, if you want to get cut!

Your Goals

Right now, you want six pack abs, but ultimately, your goal should be excellent health. You cannot have excellent health, without a complete plan on how to get a six pack fast. Yes, I’m sorry to say, cardio is necessary. Not only does it help your body burn fat, it keeps your “cardiovascular” system healthy…that’s your heart…that’s why we call it cardio. But, abdominal exercises should not be included in a cardio workout. Moving quickly means that you are more likely to use improper form and injure your back.

There is a great online guide on how to get a six pack fast. With top quality videos, you can see how the exercises SHOULD be performed. You can learn good form by watching. The program also includes meal plans that will help you get rid of that layer of fat that is hiding your abdominals. The website is called “Truth About Abs”.

It is called that, because it goes farther than any other program of its kind, to teach, support and help you learn to grow muscle. You will learn the secret programs that you won’t find anywhere else…and right now, you can try it for 21 days for only $4.95. That’s right, all that is separating you from those six pack abs that you want is a single dollar bill. Stop wasting time, click here to start building six pack abs, today!