article from The Sun - written by DAVID FIRTH
THE perfectly-sculpted six-pack is the holy grail of the workout world —
and I've found out what it takes to chisel one.
I gave myself
eight weeks to go from slightly flabby and shapeless to honed and ripped...
and I think it's gone OK.
I had the obligatory embarrassing "before"
photograph taken and knew it would take hard work to get a decent "after"
shot but I'm pleased with what I've been able to stick up.
I
trained with model, actor and all-round hunk of burning love Adrian James
and used his No1-selling
6 Pack Abs Workout app.
I also chugged down my fair share of Maximuscle
protein shakes to help me get into decent nick.
I've charted my
progress in a weekly blog, which you can find below, and included details of
my train-ups at LA Fitness.
I've
also written up my top tips to get rapid results.
If you want to
tweet me, I'm @davefirth
and follow Adrian too because he loves it — @adrianjamestv.
And
if you're going to give this a go...good luck!
6-PACK TOP TIPS
WORK YOUR ABS: Hold the phone...you have to work your abs to get a
six-pack?! This is madness! Yes, unbelievably to stand any chance of getting
any definition on your gut, you have to bang out crunches, V-sits and
Russian twists. But the regime is not as relentless as you might think. As
anyone who has read the blog, below, knows, I was using the Adrian
James 6 Pack Abs Workout app - and it really is rather good. You choose
your level, ranging from Beginner to Elite, and the app acts a personal
trainer, running through six exercises - 30 seconds each with 15 seconds
rest in between. I ran through two workouts after every gym session - four
or five times a week, mainly on Advanced level - and simple maths shows
that's only ten minutes every time. The app takes any thought process out of
what exercises you should do - just click "start" and the exercises get
shouted out. A priceless six-pack tool.
GET ON THE WEIGHTS: If you want to shift weight, I'd recommend running,
running and running some more until your legs drop off. Nothing burns
calories like it - but if you're already fairly slim and want to strip away
the jiggly bits, you have to put on weight in the form of muscle. Putting on
muscle speeds up your metabolism, which will in turn burn fat and help you
achieve the definition results you're after. And the way to put on muscle?
Get to the gym and lift weights. If you're new to it, like I am, keep your
body balanced - work different body parts on different days. I tended to
rotate four workouts week by week - back and biceps; chest and triceps;
legs; and shoulders. Another good thing about building up your body is that
it makes your stomach appear slimmer. And if you're working your abs, the
results will follow.
PROTEIN, PROTEIN, PROTEIN: You can hammer your body in the gym as hard
as you like but if you are not refuelling correctly, it's all a waste of
time. Protein will help repair your muscles once you've ripped them to
pieces - and they will come back bigger and stronger. To build muscles -
including a six-pack - chicken, tuna and eggs should become regulars on your
plate. To ramp up my protein intake, I also used Maximuscle's
Cyclone protein whey powder. I had one shake in the morning with breakfast
and one in the "golden hour" after exercise, when your muscles simply suck
up protein. The ingredients in the Cyclone also helped me bulk
up...something my pathetic physique definitely needed. If you want rapid
results, I strongly suggest you get on the Cyclone.
CUT THE JUNK: About five weeks into this challenge, the fantasising
began. Burgers started to dominate my thoughts and I'd imagine a Snickers
bar dancing erotically for me, dribbling its caramelly peanuttiness all over
my thighs. But for the eight weeks I was doing this, all the cr*p had to
stop. I obviously had very little time to go from zero to hero, so empty
snacking calories were going to be my nemesis. Chocolate bars and crisps
were out and in came nuts and Ryvita with cottage cheese and peanut butter -
not on the same piece, you lunatic. Basically, if you're going to give this
a go, you'll need to snack to fuel your workouts and make sure there's an
element of protein and "good" fats to your grazing. I have to admit, I
didn't mind swapping in all this healthy food. I tend to snack when I'm
bored - if I'm eating, I'm happy so I don't really mind what I'm shoving
into by gob. A bit of forward planning just meant I made sure it was
healthy. Things do get tough when there's cake knocking about, though...
There's so much more worth reading on this article - head on over to the following link...
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