How To Achieve Abs

How To Achieve Abs

How To Achieve Abs Q & A

How To Achieve Abs

Follow My Tips To Get Six Pack Abs

Most people always ask me how to achieve abs. Without a doubt, having a tight mid-section is the universal sign for sex appeal. So why do so many people want to get six pack abs, but so few actually get it? The simple answer is people are focusing on the wrong strategies to get abs. If you’ve been failing to achieve your goals to get lean abs, you’ve come to the right place.

In this Q & A, I’m going to review the most popular questions I get and then share my most effective strategies, tips, and fat loss secrets that I’ve used to get six pack abs.

Here’s The Q & A I Did Covering How To Achieve Abs

Question #1: Why Should We Listen To Your Advice On How To Achieve Abs?

Get Six Pack AbsFirst of all, I’m a Certified Personal Trainer and Certified Nutrition & Wellness Specialist. But to be honest, there are thousands of people out there with these same two certifications.

More importantly, for the past 13 years I’ve been dedicated to improving my understanding of proper nutrition and fitness strategies to not only get six pack abs, but to maintain them in a healthy and natural way. But I don’t stop there. I’m still dedicated to learning something new every day and am passionate about inspiring others to improve their appearance, confidence, and overall health.

I’m also the author of the popular internationally selling fitness and nutrition book, Awaken The Abs Within. This book has been helping males and females in multiple countries lose fat, get six pack abs, and a flat stomach. These secrets also helped me achieve the honor of having my physique used as the featured cover model for one of the internet’s most popular fitness programs. I used every secret found in Awaken The Abs Within, to accomplish this goal.

Question #2: Why Does The Average Male Or Female Fail When Training To Get Abs?

I’m going to be very direct with this answer. And it’s probably going to shock most people. Most males and females fail to get six pack abs with their training because…they’re wasting too much time directly training their abs! That’s right, they focus too much of their workout doing hundreds of “ab workouts” such as crunches, leg lifts, twists, etc.  The important thing to remember is you first need to burn the belly fat!  If you have a thick layer of belly fat over your abdominals, it doesn’t matter how many crunches (or any other ab exercise) you do.  These ab workouts do not create enough of a metabolic and fat burning hormonal response in the body to burn belly fat. The best way to burn belly fat is by  is completing a properly designed full body workout program (like the 30 weeks of workouts in Awaken The Abs Within plus all my nutrition secrets) that actually creates a metabolic response and increases your body’s fat burning hormones. Once you burn the belly fat, then you can focus some of your efforts on the most effective and safe ab workouts (all found in Awaken The Abs Within) to get six pack abs.

Question #3: Should Females Train Different Than Males To Get Six Pack Abs & A Flat Stomach? What Are The Common Mistakes Made?

The best exercises to get six pack abs and a lean flat stomach apply to both females and males. Unfortunately, females tend to shy away from weight training due to the incorrect assumption that lifting heavy weights causes excessive muscle gain and a loss of femininity. Ladies…first of all you will not bulk up! Secondly, and most importantly, lean muscle is your most effective ally to burn fat as it increases your metabolism which allows you to burn more fat throughout the day. Sexy, lean, and toned muscle is only accomplished via intense, heavier resistance training. The leanest and most toned females I know all train with heavier weights.

Increased intensity with weights also provides the body with a great cardio workout as well. Females (and some males) are also synonymous with wasting too much time doing low intensity, steady pace cardio. The full body training programs in Awaken The Abs Within packs a muscle building and cardio training punch. Double the benefits in half the time.

Question #4: Are Sit-Ups The Best Exercise To Get Six Pack Abs?

Although I do work sit-up variations into my programs, they are just one of the many direct abdominal exercises found in Awaken The Abs Within. People often over do it with sit-ups and end up causing lower back pain. There are so many other effective ab exercises to include in your overall program. Hitting your abdominals with variety is key to get six pack abs.

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How To Achieve Abs  How To Achieve Abs

Question #5: How Do You Design Your Ab Workouts?

As mentioned earlier, I recommend people spend most of their time completing the full body resistance training workouts to effectively burn belly fat. These exercises not only burn belly fat, but they also indirectly strengthen the core. Once they’ve reduced their body fat %, they can start with the level one beginner ab workouts that will help them strengthen their core. Eventually, the level one beginner ab exercises become too easy so they move up to level two, etc. Their are 10 levels of ab workouts in Awaken The Abs Within. Training to get six pack abs is all about intensity. If you can complete between 50-100 reps of an exercise, it’s time to increase the intensity by switching to a more advanced exercise (such as a pelvic curled hanging leg raise) or adding resistance. Some people can perform 100s of crunches but can’t properly complete one rep of a hanging leg raise. This is why variety (including rotational movements) is so important to properly strengthen and condition all areas of the abs, including the rectus abdominis, side obliques, and transversus abdominis. Adding resistance can stimulate the abdominal muscle fibers and provide deeper six pack “cuts”, strength, and definition. I typically train my abs for 5-10 minutes after most workouts (with little to no rest between exercises) but people can still get six pack abs by training them twice a week.

Question #6: What’s The Most Effective Cardio Program To Get Six Pack Abs? Is It The Same For Males And Females? Beginner And Advanced?

How To Achieve Abs

Get Lean Ripped Abs With These Tips

Regardless if you’re a male or female, beginner or advanced, the most effective cardio program to burn fat and get six pack abs is high intensity interval training (also known as HITT or variable intensity training). Low intensity, steady pace cardio may keep you in the “fat burning zone” and it may show that you burned more calories (although it takes you much more time to burn them), you must look at the overall big picture with regards to stimulating the greatest metabolic response in your body. Without a doubt, the greatest metabolic and fat burning hormonal response in the body is created through a combination of intense strength training and HITT cardio training. This increased metabolic and hormonal response means your body will be burning more calories for a longer period of time, even when you’re not in the gym (this is what I mean by the big picture).

Remember, the term high intensity is specific to your current fitness level. Beginners and obese people can also safely complete HIIT cardio programs. For example, a HIIT cardio program for a beginner or obese person may be a fast walk followed by a slow walk. As long as you’re training your heart at different intensities, you will be burning fat more effectively and efficiently.

Question #7: To Get Six Pack Abs It’s 80% Diet and 20% Exercise. What Are Your Top Nutrition Secrets On How To Achieve Abs?

“Abs are made in the kitchen, not in the gym”.  I have this quote on my wall as a reminder. Unfortunately all the contradictory nutrition information in the marketplace has made it very confusing for people looking to lose fat. It wasn’t until I really took my diet seriously that I began to get six pack abs. Whenever something is confusing, you need to make it simple. That’s what I’ve done with my nutrition secrets in Awaken The Abs Within. It’s not about going low carb or low fat, or any other fad diet. Fad diets are not maintainable. My book details how to create a sustainable and balanced diet by using my self-designed TQT principle. The TQT principle is simple to follow. It’s about focusing your diet on the right “Types of Foods”, the right “Quantity of Foods”, and the right “Timing of Foods”. In Awaken The Abs Within, I take you through, step-by-step, how to apply these principles to design your very own customized meal plan. For example, people would be shocked how much body fat they can lose by simply focusing on eating natural/unprocessed foods and eliminating packaged, processed, and refined foods like cookies, crackers, and chips.

Here are a few other nutrition secrets to get six pack abs and a sexy lean stomach:

1. Avoid Artificial Trans Fats And High Fructose Corn Syrup (also known as Glucose-Fructose)

These two unnatural ingredients are the worst things you can put in your body. Especially if your goal is to get six pack abs and a flat stomach.

Sources of artificial trans fats include: hydrogenated oils, margarines, and shortening found in most deep fried and processed foods.

High fructose corn syrup is used as a sweetener in many processed foods.

By avoiding processed foods, you can be assured that you will be avoiding these two ab killers.

2. Consume More Protein

Protein provides the triple threat to fat. It has a higher thermic value meaning your body burns more calories to digest it than when digesting carbs and fats.  It also provides you with a sense of feeling full and satisfied thus reducing your appetite and calorie consumption. And lastly, protein is the main building block for maintaining and building new muscle. As mentioned earlier, muscle is the key driver of your metabolism.

3. Consume Fibrous Carbs

Most of your carb consumption should come from high fiber options such as veggies, fruit, and higher fiber unrefined sprouted whole grains. The benefit to eating higher fiber carbs is that it helps lower the glycemic effect of the food. This maintains blood sugar levels and helps keep you lean. One simple rule to follow is to consume carbs sources that contain at least 2-3 grams of fiber for every 10 grams of total carbs. People would notice a huge difference in their waist size if they eliminated consumption of refined sugar and refined grains. I eat veggies throughout the day, but focus my consumption of fruits and other grains to when my body requires the energy, i.e. before and after my workouts.

4. Consume Healthy Fats

People often wrongfully cut dietary fat intake when they diet. Reducing dietary fat intake can negatively affect your hormone levels and cause cravings. You should be focusing on eating healthy dietary fat everyday from natural sources such as avocados, coconuts, virgin coconut oil, organic whole eggs, organic meats, natural nut butters, nuts, extra virgin olive oil, and seeds. Don’t be afraid to consume natural sources of saturated fats in tropical oils such as coconut oil. The saturated fats in these foods are actually healthy and can help you get lean.

It may sound overwhelming now, but I assure you this is easier than you think. Following these four nutrition tips will help you control your appetite and maintain your blood sugar and hormone levels.

I hope these strategies, tips, and fat loss secrets discussed above will help you accomplish your goals to get six pack abs.

Check out what other readers of Awaken The Abs Within are saying about their results!

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I Hope You’ve Learned A Few Key Tips On How To Achieve Abs

Comment below if you have any other tips or secrets on how to achieve abs

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Leave A Reply (12 comments So Far)

  1. Cool way to put together a Q&A on how achieving abs can actually be done. I really do agree that getting abs is 80% diet … heck, might even be more! Consistent diet (and exercise) is where it’s at!

    Also … I love the point you make about your certifications not being the ONLY reason to listen to you. They are important and that’s definitely a plus, but there are far too many personal trainers and certified nutritionists who live unhealthy lives and are therefore a bit hypocritical when teaching others how to be healthy and fit. Good on you!

    -Kevin

    [Reply]

    bgouthro Reply:

    Thanks Kevin…I didn’t really start to see my abs until I truly got my nutrition down. It’s amazing what a healthy diet can do for you.

    [Reply]


  2. Troy
    2 years ago

    Brad,

    There is a ton of great information in there.

    “Training to get six pack abs is all about intensity.” – so true. Too often it is easy to just get into working at an intensity we know, trust, and/or enjoy. Push on to something harder; keep pushing.

    “Abs are made in the kitchen, not in the gym” – so true. Do all the cardio and endless sets of crunches, but if the diet is off the abs aren’t going to show up.

    One question I had was about HIIT: How would you measure the intensity based on fitness level? VO2Max isn’t easy to measure outside a “lab-type” environment. HR, Breathing, etc.

    [Reply]

    bgouthro Reply:

    I do HIIT with a HR monitor and watch for improvements. For instance on Day 1 if it takes 1:30 for you HR to drop back to 65% of MHR after an intense sprint…a sure sign of improvement is when you hit Day 30 and it only takes you 1:00 for it to drop down (with all things being equal… incline, speed, work/rest ratio, etc). If you don’t have a HR Monitor you could always just use RPE (rate of perceived exertion) which simply means knowing how you feel.

    [Reply]

    Robert King Reply:

    Brad,

    I love your tip about using a HR monitor during a HIIT session. Here’s why:

    For the most part, my HIIT sessions are nothing more than pre-defined rest and work periods. So for example, I sprint for 30 seconds then rest for 1 minute. However, what if my body only needs 49 seconds to recover? That’s 11 seconds I waste.

    Sure it seems inconsequential, but by not wasting those 11 seconds by using a HR monitor, I could in turn create a more efficient and intense HIIT session.

    Awesome idea.

    [Reply]

    bgouthro Reply:

    You’re on top of this Robert. It’s nice to see you’re so committed and taking your training serious.

  3. Abs were definitely, and will always be, made in the kitchen.
    BUT, their definition and density has a lot to do with genetics and how you train them.

    [Reply]

    bgouthro Reply:

    Well said Clint.

    [Reply]


  4. Niko
    2 years ago

    Brad,
    What a great free advice. I was the same as you I didn’t start to see results until my diet was dialed in. As the saying goes, you can’t out train a bad diet. Also, it’s good to see another fitness expert who practices what they preach. You result are outstanding. Keep up the great work.
    Niko

    [Reply]

    bgouthro Reply:

    Thanks Niko. 100% agreed.

    [Reply]

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