{"id":5505,"date":"2012-11-28T22:31:02","date_gmt":"2012-11-28T22:31:02","guid":{"rendered":"https:\/\/www.puatraining.com\/?page_id=5505"},"modified":"2020-12-14T05:54:12","modified_gmt":"2020-12-14T05:54:12","slug":"how-to-get-a-six-pack","status":"publish","type":"page","link":"https:\/\/www.puatraining.com\/how-to-get-a-six-pack\/","title":{"rendered":"How To Get A Six Pack: The Ultimate Guide To Getting Ripped Like A Beast"},"content":{"rendered":"<p>By the time you reach the end of this guide&#8230; you\u2019re going to know EXACTLY <strong>how to get a six pack<\/strong><\/p>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-5506\" title=\"How to get a six pack - Get ripped and watch the ladies flock\" src=\"https:\/\/www.puatraining.com\/wp-content\/uploads\/2012\/11\/how-to-get-a-six-pack.jpg\" alt=\"\" width=\"700\" height=\"480\" srcset=\"https:\/\/www.puatraining.com\/wp-content\/uploads\/2012\/11\/how-to-get-a-six-pack.jpg 700w, https:\/\/www.puatraining.com\/wp-content\/uploads\/2012\/11\/how-to-get-a-six-pack-300x205.jpg 300w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/p>\n<p>Seriously&#8230; this is no joke.<\/p>\n<p>You will learn the <em>best way to get a six pack<\/em> that most men have no clue about.<\/p>\n<p>I\u2019m talking rock hard six pack abs that will make <a href=\"https:\/\/www.puatraining.com\/blog\/the-top-10-books-on-power-and-influence\">women crave you<\/a>&#8230; become irrational around you and rip your clothes off so they can get their fix whenever they\u2019re near you.<\/p>\n<p>You know it\u2019s funny because before I started working out, I used to ask my \u201cgirl\u201d friends if it mattered whether or not I had a good body or a sculpted six pack&#8230; ya know, do women really care about that kinda thing?<\/p>\n<p>The response was always the same&#8230;<\/p>\n<p><em>\u201cNo way, it\u2019s all about the connection\u201d.<\/em><\/p>\n<p>OR<\/p>\n<p><em>\u201cHell no, it\u2019s what\u2019s inside that counts and how they make you feel&#8230; not the body\u201d.<\/em><\/p>\n<p><strong>But you know what?<\/strong><\/p>\n<p>My friend who was ripped, always got more attention than me when we went out to bars and clubs, even on holiday around the pool&#8230; and heck&#8230; I\u2019m the nicer guy out of the both of us! Let&#8217;s face it, being ripped is one of the <span data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;attractive male qualities&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:1049089,&quot;3&quot;:{&quot;1&quot;:0},&quot;12&quot;:0,&quot;23&quot;:2}\"><a href=\"https:\/\/www.puatraining.com\/blog\/6-universal-attractive-male-qualities\">attractive male qualities<\/a> women want.<\/span><\/p>\n<p>So something just wasn\u2019t adding up for me.<\/p>\n<p>Women obviously like guys who have a good body&#8230; more importantly a sexy looking washboard style six pack.<\/p>\n<p>So I made a decision one day&#8230; out of pure frustration.<\/p>\n<p>I decided that I was going to do whatever it took to get ripped and get the kind of six pack that you see on the front of men\u2019s magazines.<\/p>\n<p>I wanted to take my shirt off at the pool and have <strong>EVERY freakin woman<\/strong> look at me and think&#8230; <em>\u201cWow, I would love to sleep with that guy&#8230; He&#8217;s hot!\u201d<\/em><\/p>\n<p>I wanted to walk into a bar or club with a tight shirt and have women <strong>APPROACH ME<\/strong> (which always happens to my friend) <a href=\"https:\/\/www.puatraining.com\/blog\/the-6-types-of-men-that-get-laid-more-than-you-ever-will\">and game<\/a> me.<\/p>\n<p>Basically I was tired of doing all the work with women&#8230; and I wanted to see if women really did care about guys with abs.<\/p>\n<h2>Why should I bother getting six pack abs?<\/h2>\n<p>If you\u2019re asking yourself the same dumbass question I was asking myself over a year ago then let me make this simple for you&#8230; go and find an Abercrombie &amp; Fitch store near you and just stand outside.<\/p>\n<p>What you\u2019ll see is a guy with his top off in the doorway&#8230; ripped to shreds and women going nuts over him, taking pictures, laughing uncontrollably, going red in the face and practically getting wet just because the guy is in REAL good shape.<\/p>\n<p>THAT IS WHY you need to get a six pack bro.<\/p>\n<h2>5 six pack ab myths that will make you sick<\/h2>\n<ul>\n<li dir=\"ltr\"><strong>Crunches are the <a href=\"https:\/\/www.puatraining.com\/blog\/why-you-need-to-get-ripped\">best exercise<\/a><\/strong> &#8211; WRONG! Crunches are actually the worst exercise you can do if you want to define your abs quickly. They not only hurt your back but only target one area with one level of resistance.<\/li>\n<\/ul>\n<ul>\n<li dir=\"ltr\"><strong>You have to train your abdominals daily<\/strong> &#8211; WRONG! Your muscles are designed to repair any torn fibres and rebuild bigger and stronger fibres, which is what increases muscle mass. The ideal time to train your abs in in the evening and 2 to 3 times per week only.<\/li>\n<\/ul>\n<ul>\n<li dir=\"ltr\"><strong>Your abs are determined by your genetics<\/strong> &#8211; WRONG! This is the biggest myth of all. Your genetics aren\u2019t going to stop you from getting a six pack, it\u2019s the training and diet. Studies have proven this time and time again.<\/li>\n<\/ul>\n<ul>\n<li dir=\"ltr\"><strong>Ab exercises burn belly fat<\/strong> &#8211; WRONG! Although every exercises cardio or weights does burn calories, ab exercises don\u2019t burn fat. You need high intensity cardio to burn fat quickly.<\/li>\n<\/ul>\n<ul>\n<li dir=\"ltr\"><strong>You must be on a low-carb diet<\/strong> &#8211; WRONG! Carbs are totally fine in your diet, you just need to keep track of how many complex carbs you are consuming. Also make sure you\u2019re eating more lean protein and vegetables than carbs.<\/li>\n<\/ul>\n<h2>The 7 secrets to getting ripped abs FAST!<\/h2>\n<p>Think you can\u2019t get ripped six pack abs in weeks? Think again, because you can. It\u2019s all down to the 2 vital elements&#8230;<\/p>\n<h3><strong>1. Watch Your Nutrition!<\/strong><\/h3>\n<p>This is by far the most important aspect with regards to weight loss and muscle gain. If you want to get a ripped abdomen, you must avoid foods high in fats at all costs! You need to eliminate or at least reduce your intake of fast food, fried foods and generally foods rich in bad fats (like burgers, chips, pizza, white pasta etc).<\/p>\n<p>In addition to this, you must also avoid sugary products (pastry, candy bars, coke etc), as sugar has a series of negative effects on your health, and it also contributes to belly fat which is the most difficult to get rid of!\u00a0 Of course you will be tempted now and again so have a cheat day once a week when you can have your favourite &#8220;bad foods&#8221; but don&#8217;t go too crazy!<\/p>\n<h3><strong>2. Eat High-Quality Proteins<\/strong><\/h3>\n<p>In order to get a ripped abdomen, you will have to focus on foods rich in high-quality proteins, antioxidants and Omega-3 and Omega-6. Having said that, increase your intake of seeds, chicken, nuts, fish (especially salmon and tuna), olive oil and eggs, which are particularly rich in proteins. Proteins are absolutely essential when you try to build muscle.<\/p>\n<p>Replace the usual potatoes, fries, and sauces with boiled or steamed vegetables.\u00a0 Broccoli, spinach, and salad with a low calorie dressing will fill you up but barely pack any calories.<\/p>\n<h3><strong>3. Focus On Exercises For Abs<\/strong><\/h3>\n<p>You cannot get that well-defined six pack if you do not work out on a regular basis! If you are a beginner, it is recommended to work out around three to four times a week, at first.\u00a0 After a while, you can step it up from there because abdominal muscles more often than other muscles like pecks and biceps, because they recover more quickly.<\/p>\n<p>This way, you will <a title=\"Wanna Get Ripped Without Spending Weeks In The Gym? Use These Top Testosterone Boosters\u2026 They Will Shred Fat, Build Muscle And Make Women Fall At Your Feet\" href=\"https:\/\/www.puatraining.com\/top-testosterone-boosters\" data-lasso-id=\"3\">prevent muscle exhaustion<\/a> and injuries. There are several exercises for your abdomen that are highly efficient, such as the bicycle, Captain&#8217;s chair leg raise, exercise ball crunches, long arm crunches or the well-known crunch with heel push. These particular exercises are especially designed to stimulate your abdominal muscles, and they also involve several other muscle groups.\u00a0 Vary the exercises and add weights as necessary to make sure you are always pushing yourself.<\/p>\n<h3><strong>4. Cardiovascular Exercises<\/strong><\/h3>\n<p>Cardio exercises also play a pivotal role when you try to get a six pack. In a nutshell, these exercises aim to burn the excess body fat, therefore making the muscles more visible. It is pointless to do abdominal exercises without taking cardio exercises into account, as you will end up with ripped abs covered by a thick layer of fat.<\/p>\n<p>Having said that, the most efficient cardio exercises are cold water swimming, jogging, bicycling, training with the elliptical bike, rowing or kickboxing. These exercises will help you burn body fat quickly and effectively &#8211; provided that you take into account the above-mentioned tips regarding nutrition, of course!<\/p>\n<h3><strong>5. Ideal Body Fat Percentage<\/strong><\/h3>\n<p>Many people ask themselves how lean should they be. The ideal body fat percentage varies based on gender and on how active you are. For instance, the average body fat for a woman is between 25-31%, while <a href=\"https:\/\/www.puatraining.com\/blog\/why-modern-men-suck\">for a man<\/a> it is between 18-24%. On the other hand, the ideal body fat percentage for a woman who works out is between 24-21%, while for men it should be between 14-17%.\u00a0 To get a clearly defined six pack, a man needs to get to <em>under<\/em> 10%.<\/p>\n<h3><strong>6. Calorie Counting<\/strong><\/h3>\n<p>Another important tip that you should take into account when you try to get a six pack is the daily calorie intake. The ideal number of calories a person should consume also varies from one person to another. For instance, the average male with a normal body mass index, who works out three times a week should consume between 2000-2500 calories per day in order to stick to the actual weight.<\/p>\n<p>To lose weight, he should consume 1800 calories per day and stick to the regular work out routine. On the other hand, women must consume 10% less calories than men in order to lose weight. For instance, a woman who wants to stick to her actual weight should consume between 1800 and 2250 calories, and if she wants to lose weight, she should consume between 1600 and 2000 calories per day.<\/p>\n<p>Eat vegetables, lean meat and fish, a low calorie soup to start (like Miso) will help fill you up, and cut out deserts.\u00a0 Get used to reading the calories on everything you buy, and rid your house of all snack and junk food.<\/p>\n<h3><strong>7. Sleep Enough And Avoid Overtraining<\/strong><\/h3>\n<p>Last but not least, it is essential to get enough sleep if you want to get the six pack you have always dreamed of. As an adult, you should sleep between 7 and 8 hours per night.\u00a0 People who don&#8217;t sleep enough are more prone to obesity, when you don&#8217;t sleep properly your the hormones for regulating your body&#8217;s appetite are all out of whack.\u00a0 Get a good night&#8217;s sleep and you&#8217;ll find it much easier to stick to a healthy diet.<\/p>\n<p>In addition, overtraining is a very common mistake amongst beginners, who believe they can achieve a six pack if they work twice as much. This is a myth that will only lead to muscle injury, and this will keep you away from the gym for several weeks!<\/p>\n<p>Basically, all you have to do is to watch your diet, work out on a regular basis, watch your daily calorie intake, calculate your body mass index and ideal body fat percentage, get enough rest and avoid muscle exhaustion!<\/p>\n<h2>Top 3 guides on how to get a six pack that are absolutely killer<\/h2>\n<p>So if you\u2019ve followed my advice to the letter and your seeing results, then that\u2019s awesome. But if you\u2019re anything like me and want to see faster results, then you need to learn from the masters.<\/p>\n<p>I\u2019ve read, watched and listened to everything there is on getting a six pack, shredding fat and gaining muscle&#8230; and I can honestly tell you that these 3 guides are the absolute BEST on the market for taking you to the next level and getting those magazine abs.<\/p>\n<h3><strong>1. <a title=\"Six Pack Shortcuts\" href=\"http:\/\/puatrkr.com\/spshort\" data-lasso-id=\"4\">Six Pack Shortcuts<\/a> (5\/5)<\/strong><\/h3>\n<p><img decoding=\"async\" class=\"alignnone size-full wp-image-5429\" title=\"5 stars\" src=\"https:\/\/www.puatraining.com\/wp-content\/uploads\/2012\/11\/5-stars.png\" alt=\"\" width=\"131\" height=\"22\" \/><\/p>\n<p>Secrets of the afterburn! Mike Chang is the guy behind this system and he shows you exactly how to get to the right body fat percentage so your abs POP like your fresh from a cover shoot.<\/p>\n<div id=\"attachment_5507\" style=\"width: 810px\" class=\"wp-caption aligncenter\"><a href=\"http:\/\/puatrkr.com\/spshort\" data-lasso-id=\"5\"><img decoding=\"async\" aria-describedby=\"caption-attachment-5507\" class=\"size-full wp-image-5507\" title=\"Six Pack Shortcuts\" src=\"https:\/\/www.puatraining.com\/wp-content\/uploads\/2012\/11\/six-pack-shortcuts.jpg\" alt=\"\" width=\"800\" height=\"522\" srcset=\"https:\/\/www.puatraining.com\/wp-content\/uploads\/2012\/11\/six-pack-shortcuts.jpg 800w, https:\/\/www.puatraining.com\/wp-content\/uploads\/2012\/11\/six-pack-shortcuts-300x195.jpg 300w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/a><p id=\"caption-attachment-5507\" class=\"wp-caption-text\">Market leader right now in showing guys how to get great abs.<\/p><\/div>\n<h3><strong>2. <a title=\"Muscle Maximizer\" href=\"http:\/\/puatrkr.com\/mmax\" data-lasso-id=\"6\">Muscle Maximizer<\/a> (5\/5)<\/strong><\/h3>\n<p><img decoding=\"async\" title=\"5 stars\" src=\"https:\/\/www.puatraining.com\/wp-content\/uploads\/2012\/11\/5-stars.png\" alt=\"\" width=\"131\" height=\"22\" \/><\/p>\n<p>Learn the scientific breakthroughs that Kyle Leon discovered when he decided that the old school muscle building methods just weren\u2019t getting results. This guy will show you how to achieve muscle explosion that will make your abs look like a <a href=\"https:\/\/www.puatraining.com\/blog\/how-to-be-man\">real man<\/a>.<\/p>\n<div id=\"attachment_5508\" style=\"width: 810px\" class=\"wp-caption aligncenter\"><a href=\"http:\/\/puatrkr.com\/mmax\" data-lasso-id=\"7\"><img decoding=\"async\" aria-describedby=\"caption-attachment-5508\" class=\"size-full wp-image-5508\" title=\"Muscle Maximizer\" src=\"https:\/\/www.puatraining.com\/wp-content\/uploads\/2012\/11\/muscle-maximizer.jpg\" alt=\"\" width=\"800\" height=\"544\" srcset=\"https:\/\/www.puatraining.com\/wp-content\/uploads\/2012\/11\/muscle-maximizer.jpg 800w, https:\/\/www.puatraining.com\/wp-content\/uploads\/2012\/11\/muscle-maximizer-300x204.jpg 300w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/a><p id=\"caption-attachment-5508\" class=\"wp-caption-text\">For serious guys ONLY!<\/p><\/div>\n<h3><strong>3. <a title=\"Truth About Abs\" href=\"http:\/\/puatrkr.com\/taabs\" data-lasso-id=\"8\">Truth About Abs<\/a> (5\/5)<\/strong><\/h3>\n<p><img decoding=\"async\" title=\"5 stars\" src=\"https:\/\/www.puatraining.com\/wp-content\/uploads\/2012\/11\/5-stars.png\" alt=\"\" width=\"131\" height=\"22\" \/><\/p>\n<p>This is the number one rated ab product online of all time and there\u2019s a very good reason for it. It shows you EVERYTHING you need to know about getting a six pack. From the muscles you need to focus on to the foods that will ruin your chances of losing that belly fat.<\/p>\n<div id=\"attachment_5509\" style=\"width: 810px\" class=\"wp-caption aligncenter\"><a href=\"http:\/\/puatrkr.com\/taabs\" data-lasso-id=\"9\"><img decoding=\"async\" aria-describedby=\"caption-attachment-5509\" class=\"size-full wp-image-5509\" title=\"Truth About Abs\" src=\"https:\/\/www.puatraining.com\/wp-content\/uploads\/2012\/11\/truth-about-abs.jpg\" alt=\"\" width=\"800\" height=\"572\" srcset=\"https:\/\/www.puatraining.com\/wp-content\/uploads\/2012\/11\/truth-about-abs.jpg 800w, https:\/\/www.puatraining.com\/wp-content\/uploads\/2012\/11\/truth-about-abs-300x214.jpg 300w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/a><p id=\"caption-attachment-5509\" class=\"wp-caption-text\">The oldest and most proven guide of them all.<\/p><\/div>\n<p>So that\u2019s <em>how to get a six pack<\/em> dude, it\u2019s pretty damn straightforward. No more wondering \u201chow do I get a six pack?\u201d it\u2019s all here&#8230; just apply everything above and you should be fine.<\/p>\n<p><strong>Quick tip:<\/strong> Wear clothes that make your abs stand out. A classic fitted white t-shirt is a good place to start. Here&#8217;s <a href=\"https:\/\/www.puatraining.com\/blog\/how-to-fix-your-fashion\">how to dress like a real man<\/a>.<\/p>\n<p>Last thing on abs. You don&#8217;t need them to <a href=\"https:\/\/www.puatraining.com\/blog\/top-jobs-for-men-that-get-you-laid\">get laid<\/a>, most of the <span data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;famous womanizers&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:1049089,&quot;3&quot;:{&quot;1&quot;:0},&quot;12&quot;:0,&quot;23&quot;:2}\"><a href=\"https:\/\/www.puatraining.com\/blog\/10-greatest-womanizers-history\">famous womanizers<\/a> you&#8217;ve heard of didn&#8217;t have great bodies. They just focused on being an expert in their field and the women followed.<\/span><\/p>\n<hr \/>\n<p><strong>You should also read:<\/strong><\/p>\n<ul>\n<li><a href=\"https:\/\/www.puatraining.com\/blog\/becoming-an-alpha-male\">Becoming an Alpha Male: The Good, the Bad, and the Ugly<\/a><\/li>\n<li><a href=\"https:\/\/www.puatraining.com\/blog\/depression-in-men-guide\">Everything You Need To Know About Depression As A Man: [The Ultimate Guide]<\/a><\/li>\n<li><a href=\"https:\/\/www.puatraining.com\/blog\/donald-trump-lessons\">How Donald Trump Can Teach You To Be More Attractive To Women<\/a><\/li>\n<li><a href=\"https:\/\/www.puatraining.com\/blog\/getting-married\">Why I Decided To Get Married: The Honest Truth<\/a><\/li>\n<li><a href=\"https:\/\/www.puatraining.com\/blog\/how-to-be-a-gentleman\">How To Be A Gentleman: 9 Rules You Must Follow<\/a><\/li>\n<li><a href=\"https:\/\/www.puatraining.com\/blog\/what-is-a-sigma-male\">What Is A Sigma Male? Everything You Need To Know<\/a><\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>By the time you reach the end of this guide&#8230; you\u2019re going to know EXACTLY how to get a six pack Seriously&#8230; this is no joke. You will learn the best way to get a six pack that most men have no clue about. I\u2019m talking rock hard six pack abs that will make women [&hellip;]<\/p>\n","protected":false},"author":48,"featured_media":5506,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"_acf_changed":false,"footnotes":""},"tags":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v22.3 (Yoast SEO v22.6) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How To Get A Six Pack: The Ultimate Guide To Getting Ripped!<\/title>\n<meta name=\"description\" content=\"Women love great abs... learn the secrets and discover how to get a six pack really damn fast, these are proven to work even if you&#039;ve failed before.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.puatraining.com\/how-to-get-a-six-pack\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta 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