How To Get 6 Pack Abs

I hit the gym this morning for workout B in the Dad Fitness training program.

It seemed like someone turned up the "gravity dial" as the weights felt heavier than usual.

But I pushed it hard anyway and had a pretty good workout.

Incline Barbell Bench Press, 3 sets of 4-6 reps
Flat DB Bench Press, 2 sets of 6-8 reps
Seated DB Shoulder Press, 2 sets of 4-6 reps
Lateral Raises, 2 sets of 10-12 reps
Lying Tricep Ext., 2 sets of 4-6 reps
Overhead DB Ext., 2 sets of 6-8 reps
Hanging Leg Raises, 2 sets of 10-12 reps

Here is PART II of the interview I did with Vince Delmonte of Your Six Pack Quest.

--> http://www.absfordads.com

Click here to read PART I of the interview.

5. Is it necessary to do endless crunches to build your abs?

No, it's not necessary and if anything, doing too many crunches (if your body fat is already in six-pack range) then you can flatten them out in a bad way. When your body fat is in six-pack range then I would keep your ab training heavy to keep them hard and "popping."

Crunches involve very little energy expenditure and are very in effective for increasing your metabolism, increasing lactic acid and increasing growth hormone which are factors critical for fat burning.

You'll have a much better chance of building your abs by doing endless amounts of deadlifts, wood choppers, cleans and rows - but those are hard so you might chicken out and stick to your crunches ☺

6. What is the best exercise to lose belly fat?

I honestly have no idea - I have not found that exercise yet.

Any exercise that forces you to sweat furiously; causes your heart rate to pound out of your chest; makes you suck for air like you're sprinting; and makes your muscles burn like they are on fire would be the best exercise.

If you had the fitness level to perform 10-20 minutes of squats or dead lifts then this would create the experience I just described above.

Remember, fat loss is a function of being in a caloric deficit and creating high levels of growth hormone in your body. Now ask yourself, which exercise or combination of exercises will achieve this?

7. Can busy dads lose those unwanted pounds in just 3 hours a week?

Maybe if they are broken up into six 30-minute killer sessions. If a busy Dad can do three 30-minute cardio workout on Tues, Thursday and Saturday and he could do three 30-minute killer "circuit style" weight training workouts plus a PERFECT diet than yes.

I know your Dad Fitness workouts combines that all into 3 short intense workouts, so thats why it works so well and saves time.

It's impossible to say what kind of time level is required because if you are a complete beginner with zero fitness level or experience than 3 hours will be enough but for a guy like me who's been training for over 10 years - that would not cut it.

When I am in my best shape, and this goes for many people, they can train up to 3 hours a day because there body is so conditioned and needs the volume.

I would say, for the majority of busy dads, 3 hours is a good starting point but depending on how fit you want to look and be than be prepared to build off of this.

8. What is the SECRET about getting six pack abs?

The secret to getting six pack abs is that there is no secret! You have access to the same information as I do - the difference is, "Who is more committed to their goals?" And, "How long are you consistent in applying the knowledge?"

Unless you consider hard work, commitment, consistency and an enforcement of dropping 1% of your fat each week then there is no secret.

I am sure you're readers are smart enough to know that starvation diets, fat burners, pills, ab rollers and "easy fixes" don't work in the long term.

If you want one "secret" then I would say, "Diet diet diet." 80-90% of the way you look is determined in the kitchen and what you put in your mouth. The only time of the year I really see my body change, no matter what training program I am on, is when I get on a calorie specific meal plan that tells me exactly what to eat and when to eat it.

PS. Oh yeah, every 16 weeks, Vince is giving away a cool $1000 cash for the most amazing six pack transformation. You could take the cash and run off to an all inclusive resort for a week and have the best body on the resort!

As you know, I only recommend the absolute best fat loss resources that come across my desk. And today, that is the Your Six Pack Quest: 6 Pack in 6 Months Program.

--> http://www.absfordads.com




Sean Barker, CPT

Learn the "The Truth On Fat Loss, How To Finally Lose That Beer Belly" in this FREE report from Sean Barker at www.dadfitness.com