Health aNd Fitness Guide

This post is the first in a series of Workout and Nutrition Tips by Jason Gremley.

Most guys don’t get it. They say they want to get it … but somehow they never do. I’m talking about the trademark of a sculpted male physique - a set of washboard abs, also known as a six-pack (or in some cases an eight-pack).

I’m here to tell you that it is simpler than people think to get a six-pack. It does require discipline, but not the kind people assume. You need to watch your diet and get moving with aerobic exercise, but you don’t need to crank out thousands of situps and other ab exercises. If you do things right, you can transform a beer belly into a rippling six-pack. Ironically, the vast majority of men already have a set of washboard abs - but they are covered with layers of fat so that they remain hidden from view. The trick to having a six-pack you can display is to get rid of the fat that is obscuring the ab muscles you already have.

Here is a four-part approach to follow in your quest (and ladies, if you follow the plan you can have a sexy waistline too.)

1. Drink Lots Of Water. Drinking plenty of water is an often overlooked strategy in seeking a lean waistline but I believe it is very important. Drinking a lot of water makes you feel fuller than you otherwise would and suppresses your appetite. In addition, drinking water instead of other beverages saves you thousands of liquid calories a week. Water also helps your body purify itself and get rid of toxins. I recommend drinking between a half-gallon and a gallon of water a day.
2. Eat a Diet High in Protein and Vegetables. Eat 4 - 6 small meals a day at regular intervals. Do not starve yourself, as that will ironically cause your body to hold onto fat and lose muscle. Eat plenty of vegetables and some fruit. Make sure to eat high-quality protein (e.g., fish, nonfat milk, and chicken). You might want to use a protein powder to keep your protein intake high throughout the day. [See the article in the members area of the site entitled “The Four Most Important Supplements For Gaining Muscle.”] Make sure to take in some “good” fat (for example, from salmon and flaxseed oil) while limiting bad, saturated fats. Your carbohydrate intake should be moderate and you should avoid eating starchy carbs like potatoes or pasta in the hours before bedtime.
3. Cardio Four Times a Week. A popular body transformation program recommends three cardio sessions of 20 minutes each three times a week. That’s fine for maintenance purposes or if you only have a little bodyfat to lose. However, if you have a lot of bodyfat to lose or you want quicker results, four cardio sessions a week for 40 - 60 minutes per session would be more effective. Make sure to check with your doctor before starting up an aerobic exercise program. Your initial sesssions should be shorter and low-intensity, with increases in the duration and intensity gradually over time. If you get bored with indoor equipment like treadmills and stairclimbers, try some outdoor aerobic work like jogging, bicycling, or rollerblading. I like running along the beach, which I did a lot of to get ripped for the filming of my workout video. I also enjoy hiking in the wilderness to benefit my mind, body, and soul.



4. Ab Exercises. Do about five minutes of ab exercises several times a week. Crunch-type exercises are great for the upper abs. Hanging leg raises are great for the stubborn lower ab area. If you can’t do hanging leg raises yet, try reverse crunches on a bench or the floor.

There is no need to do much in the way of ab exercises until your bodyfat has been significantly reduced by diet and cardio. Once the layer of fat is almost gone, you can step up your ab exercises to sculpt and shape your emerging six-pack. Set realistic short-term goals while keeping your sights on reaching your maximum potential.