How To Get Ripped Fast – 4 Training Rules To Get a Six Pack
In last week’s article, we went over 4 important diet rules to get ripped fast. If you haven’t read last weeks article yet, then click here to read it before you read this post.
Today, we’ll go over 4 training rules you should adopt in order to develop a rock-hard six pack and get a head turning body for summer.
Six Pack Abs Rule #1: Perform Cardio First Thing in the Morning
To lose fat and get ripped fast, nothing beats doing cardio on an empty stomach first thing in the morning.
Seeing that you’ve reduced your carbohydrate intake, your muscles will be almost entirely depleted of carbohydrates after 7 to 9 hours of sleeping, which means your body will primarily use your fat stores for energy during morning cardio sessions.
Aim for at least 30 minutes of moderate intensity jogging, treadmill, stationary bicycle or Stairmaster while making sure to keep your heart rate at around 120 to 140 beats per minute, as research has shown that this range is optimal for fat loss.
If your school or work schedule does not allow you to do cardio first thing in the morning, then you should follow the next rule.
Six Pack Abs Rule #2: Perform Cardio After Weight Training
This is the second best time to perform cardio for fast fat loss. After an intense weight training session, your muscles will be depleted of glycogen.
Just like doing cardio first thing in the morning, this will lead to stored body-fat being used for energy instead of carbohydrates.
Six Pack Abs Rule #3: Do Squats
What do squats have to do with getting a six pack?
As you probably know, doing a heavy set of barbell squats with proper form is the hardest exercise in the world.
What you may not know is that during an intense set of squats, your entire midsection or ‘core’ works extremely hard to stabilize your torso, and your abdominal muscles get a ton of stimulation.
Not only do squats stimulate your abs, but they also increase your body’s testosterone levels, which means you’ll build muscle faster on your entire body compared to not doing squats at all.
This is just one of the many reasons why you should be doing squats in your workouts, if you aren’t doing them already.
Unless you have knee or lower back problems, you should be doing barbell squats at least once every other week in order to build thick and strong abdominal muscles that are sure to stand out when you hit the pool or beach this summer.
Six Pack Abs Rule #4: Perform Machine Crunches
When most people set out to lose fat and get ripped, they almost always do an endless amount of crunches and sit ups. Doing a thousand crunches and sit-ups every day in hopes of getting a ripped six pack is a big waste of time and energy.
Other than burning up calories, you won’t accomplish much as far as getting a six pack goes by doing endless crunches or sit-ups all day long.
You see, just like every other bodypart, your abs are a muscle as well. In order to get ripped abs, you need to train them like any other body part, which means using plenty of resistance.
When done properly, machine crunches will quickly build thick, strong and impressive abs. Never arch or flatten your lower back during machine crunches, but rather, keep it rounded throughout the entire movement for maximum ab stimulation.
Be sure to keep your reps in the 12 to 15 range for best results when doing machine crunches.
Below is a great ab routine that’s worked very well for me in the past. This abs routine should be done either before or after training a big bodypart such as legs, chest or back, and it shouldn’t take you more than 15 to 20 minutes to complete.
Machine Crunches 4 X 12-15 (after one light warm up set of 25 reps)
Be sure to set the pin stack on a weight that allows you to do at least 12 reps before you reach muscular failure.
Weighted Sit-Ups 3 X 12-15 (after one warm up set of 25 reps without weights)
Do these on a decline sit up bench while holding a 25, 35 or 45 pound plate on your chest. (most gyms today have this type of sit-up bench)
Hanging Leg Raises 3 X 15
Always keep your rest periods short for maximum intensity and results, approximately 60-90 seconds in between sets and exercises.
To wrap it up, getting a rock-hard six pack is not rocket-science, and if you follow these 4 training rules along with the 4 nutrition rules, you’re guaranteed to get ripped this summer.
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