In 3 Easy Steps – How to Get a Six Pack Quickly

If you are working towards getting six pack abs, let me tell you that nothing could work to your advantage better than taking steps to lose the stubborn belly fat. Yes, I know that the fat on the belly is the toughest to budge, but believe me unless you make concentrated efforts to get rid of it, the horrid layer of flab would never let your carved out six pack abs to show. Let us take a look at how that belly fat can be got rid of then (because that would ultimately lead to those chiseled abs).

When someone who’s never lifted weights before, or hasn’t lifted weights in a long time, starts a resistance training program, they almost always see very rapid gains in strength without much of a corresponding gain in muscular size. This is because the body very quickly becomes more efficient at telling the muscle to contract.

When discussing how to gain lean muscle, you should ask yourself if you would mind gaining a little fat. If you are willing to gain a little fat, your muscle building goal will be easier to reach. If you aren’t willing to gain any fat, it will be more difficult. You must eat 100%, and be very disciplined. But you should reward yourself with a cheat meal once a week to keep your sanity. Speaking of nutrition, it will be flat out impossible to gain lean muscle without proper nutrition. For starters, you should find your basal metabolic rate (BMR). The BMR is the amount of calories your body burns per day just keeping your body alive. A quick way to calculate your BMR is as follows: Fat loss = 12-13 calories X,22 bodyweight in pounds Maintenance = 15-16 calories X bodyweight in pounds Weight gain = 18-19 calories X bodyweight in pounds

Depending on your goal, you would use the corresponding formula. For example, I weigh about 200 pounds. If my goal was fat loss, I would consume 2400-2600 calories a day. If my goal was to maintain my weight, I would consume 3000-3200 calories per day. If I wanted to gain weight, I would eat 3600-3800 calories per day. Finding BMR is obviously more complex than this, and there are many factors that determine your BMR. This is good for a ballpark estimate, though.

To gain lean muscle, you would consume the calories prescribed in the “weight gain” section of the table. These must be healthy foods unless you want to gain fat. I recommend eating 1-2 grams of protein per pound of bodyweight, per day. This may seem difficult, but if you eat 6 meals a day, with 30 grams of protein in every meal (which isn’t hard), that is 180 grams right there. Depending on your goals, your carbohydrate intake would vary greatly. If you want to build muscle, you would eat a lot of carbs every day. You should fill up on the carbs. They will give you energy for your next workout, and are important in building muscle. If you want to lose fat, though, I would only eat carbs before and immediately after my workout. This is to give you energy for your workout, and to refill your glycogen stores (fuel used by the body that is broken down into glucose, a sugar). Eating carbs post-workout also increases your insulin sensitivity. Insulin is a very powerful chemical in fat loss. I could write a whole article on insulin, so I won’t elaborate too much. Trust me when I say insulin timing is incredibly important in fat loss.

That doesn’t mean that this is the only way to gain size, but it seems to be the method that works best for the most amount of people. Once your beginner gains have faded, it’s up to use to use your familiarity with your body to figure out what works best for your personal size and strength goals. Good luck and get bigger!

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