John Baines

3 Tips To Build Rock Hard Abs And Attract Those Sexy Girls

Many guys desire to have a nice set of 6-pack abs but with the flood of misinformation out there how can anybody decipher the never-ending amount of information on how to build 6-pack abs. Look no further as I'll reveal to you the 3 Tips To Build Rock Hard Abs.

Many guys have spent thousands of dollars on gym memberships, bogus supplements, muscle mags and a whole host of fitness paraphernalia only to realise a huge gut in the mirror. How can we find the truth to building rock hard abs? By reading this article below.

Fundamentals to building rock hard, 6-pack abs

Getting rock hard, 6-pack abs is mainly a result of 3 aspects of fitness - Cardio/Resistance, Nutrition and Recovery. With respect to resistance, most guys have done countless situps and crunches and have therefore built up their abs under a layer of fat. This is where cardio, nutrition and recovery come into play.

With respect to cardio, many swear to do medium intensity, steady paced cardio as a result of fat being used as the primary energy source. Even though this information is true, the truth is, it's not how many calories from fat that matters, it's the total number of calories from carbs, protein and fat that matter in the long run. So what would I recommend over medium intensity, steady paced cardio? HIIT (High Intensity Interval Training).

HIIT has been shown to burn more calories throughout the day than steady paced cardio as a result of EPOC (Excess Post-Exercise Oxygen Consumption). How does one structure their HIIT? By using this example guide below:

1st set - 1 minute walking, 30 seconds sprinting

2nd set - 1 minute walking, 30 seconds sprinting

3rd set - 1 minute walking, 30 seconds sprinting

4th set - 1 minute walking, 30 seconds sprinting

5th set - 1 minute walking, 30 seconds sprinting

6th set - 2 minutes walking, 30 seconds sprinting

With respect with nutrition one should go on a cutting up diet. Most cutting up diets are based primarily on low carb, high protein guidelines. One should also take care not to lower their carb intake too much as this could ruin your health. Also note that with low carb, high protein diets, water loss is quite substantial so make sure to measure your bodyfat percentage with a pair of calipers or bioelectrical impedance scales. Regular scales are often deceiving since they only show your weight hence the importance of bodyfat %.

Lastly, recovery is often overlooked simply because it's unnoticed in everyday life. This is in fact a great time for your body to recuperate since hormones are released that aid in building muscle and fatloss, they include IGF-1 (Insulin Growth Factor-1), Melatonin and HGH (Human Growth Hormone). As a guideline 6-8 hours of sleep is optimum.

Once you take these 3 aspects of fitness into consideration, you'll be on your way to an enviable set of rock hard, 6-pack abs that will turn heads.

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