unless you're doing sit-ups and leg lifts on your frigerator or next to your stove you're not making abs in your kitchen ab muscles are built like any other muscle they they grow in response to resistance when people say abs are made in the kitchen what they really mean is you have to burn the fat off there and the number-one way to burn the fat off your abs is your diet you have to be in what's called a caloric deficit you have to be burning more calories than you consume so abs are not made in the
kitchen abs are made by being in the kitchen less as I'm saying ingesting less calories a simple calculation you can use is take your body weight in pounds times that by 10 and that number should be the sufficient amount of calories to put you in the caloric deficit and you start losing fat and it's imperative that you lose the fat off your abs because even if you build the abdominal muscles which we will talk about later that's coming up you built abdominal muscles if you still have some fat on top of them guess what room nobody's going to see your abs you can have the strongest abs in the world
but if you got layers and layers of fat on them no one's gonna see them so get your diet right body weighting pounds times 10 that's how many calories you need to burn fat if you need additional information I'm going to weigh more detail about that in the free book instant abdominals click the link in the description download that ASAP it won't be free forever but it's free now alright step number two ab workout as I said before abdominal muscles are just like any other muscle group they are going to grow a response to resistance so you got to make sure you're doing the right amount of ab exercises some people say you can work abs every day I know some people have success with that
I've been a trainer for over 15 years sorry and the people who are training that the most success we're getting a 6-pack and including myself trained about every other day train abs every other day all right now here's the thing you can't just do crunches all right you have to work the ABS from all different directions so you can put the focus on the upper abs sometimes the lower abs sometimes the obliques the side AB sometimes so you want to be doing a variety of different abdominal exercises don't worry about it I laid it all out for you in the free book instant abdominals download that now before we start
charging for it get it now twice free don't miss out you got nothing to lose except for and all that self doubt you have when you take your shirt off alright so when you prepare yourself you'll be looking for it focus is doing the right amount and the right variety of exercises people say what's the best exercise to do perhaps the best exercise to do is probably the one you haven't been doing lately right because you keep doing the same that exercise over and over again your body what it's used to it and it stops doing what responding so you want to switch it up man you got to switch it on and you got a come provocative and do different types of abdominal moves we got a ton of them laid out free book
instant abdominals downloaded now step number three it's another thing you need to do I'm fat alright cardio because you burn fat by doing what burning more calories when you're consumed now we already started with the diet now you're gonna consume less but now you want to start burning more all right you do that by doing cardio now there's two types of cardio you should do in one type of cardio you need to avoid at all costs it's two times you do if you need to really slow cardio a lot of bodybuilders do this they do really slow cardio cardio like maybe walk for an hour to or walk up a hill or something some guys walk with a weight vest or a heavy book bag you want to do slow low impact cardio for a long duration of time now just this pros and cons it is the probes are it stairs what
muscle low cardio burns calories and burns fat without burning your muscles all right without digging into you your muscle or your glycogen reserves okay this is important because you remember you have to build the abdominal muscles to have a six-pack you want to spare as much of your lean body mass as possible shred off that fat slow cardio excellent way to do that now the negative part of that at least for me is one is boring and it takes a long time and that's why I prefer high-intensity interval cardio alright or hits this is when you go top speed for a certain amount of time and then either rest or go slow for a certain amount of time to keep automated does something like sprints
would be good high-intensity interval training look at any sprinter you know their job is basically hit cardio and they all look great they all look shredded they all look like they're amazing shape because they're doing the right type of cardio now the wrong type of cardio is once i've car you should avoid at all cost and that's medium pace medium pace steady state you see people on the elliptical or something like that or doing aerobics don't do that don't do aerobics because aerobics it will burn fat and you'll burn calories but it all so burn what your muscle mass all right and if you don't believe that just look at any marathon runner any marathon today all looks pretty frail that's not the look you're going for all right the people who have the the most attractive physiques you know lean muscle mass
low body fat these are people who are almost all these people are almost always doing either slow cardio or high-intensity interval training now the advantage of high-intensity interval training is not as boring and you can get it done quick sometimes 10 minutes is just enough if you're going hard enough you can do it in just a few minutes if you want some more information about that again we cover it and detail in the free book incident download download it now before I start charging money for it all right it's free right now for you because I want you to accomplish your goal with the top of
the year and you know I just want to spread the word about it before we start charging for it I download it right now so that's basically what you need to accomplish your goals of getting a six-pack in 2017 I hope that helps leave a comment hit the like button subscribe all that jazz but most importantly download the free book instant abdominals and the reason we're giving it to you for free is because I want to spread the word out before I start charging for and I want to get testimonials from you guys about how it helped you accomplish your goals before I start making money off it so I want to give you for free now for a limited time you're welcome download an app to peace you
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