Are you doing absolutely everything that is required to strip away unwanted body fat and expose the inch-deep muscle separations and mega-sliced cuts that make up a truly impressive set of abs?
If your program is lacking even one of the critical components it takes to get peeled to the bone, you may never get your body fat low enough to win a bodybuilding show or capture the attention of the hottest fitness chick in the gym.
In the few minutes that you will spend reading this, you will learn about four key fundamental principles developed by advanced trainers and experienced researchers and trusted by some of the world's most shredded bodybuilders. Now is the time to get your program in check and redefine the meaning of getting diced. Read on to start your transformation process now.
1. Strict and Consistent Bodybuilding Diet
The primary goal of your nutritional strategy should be to maintain as much dense muscularity as possible while stripping away the unwanted clumps of fat that are masking your rectus abdominis, or "six-pack" muscles. To achieve this, you'll need to follow a targeted diet plan that delivers all of the necessary nutrients your muscles need to look full, round and hydrated.
One of the most fundamental principles you'll need to strictly follow is to eat frequently at regularly timed intervals. For most bodybuilders, eating a small meal every two to three hours is an effective way to keep a steady flow of muscle-nourishing nutrients entering your body, maintaining a positive nitrogen balance and an anabolic state for muscle cells.
This strategy will also support your fat-burning efforts by repeatedly stimulating the metabolism through a biological process known as the Thermic Effect of Food.
By keeping your carbohydrate and meal size controlled, you'll also support already healthy blood sugar and insulin levels. Smaller meals do not stretch out the stomach and they keep the waist looking waspy and tight, as opposed to thick and bloated. Follow the sample Razor-Sharp Abs Diet so you can expose deep striated bands of muscle fibers that are just begging to be seen.
Below is a sample diet for a 200 pound bodybuilder:
2. High-Intensity Abdominal Blast
One of the possible reasons bodybuilders can't get their abs to stand out is because they haven't trained them with enough resistance, volume or intensity to induce hypertrophy.
The truth is, if you really want your abs to get noticed, you'll have to bombard them from a variety of angles and take every set to failure, just like you would do with any other muscle group.
Anatomically speaking, the abdominal muscles aren't so structurally different than many other muscle groups in your body, such as the calves or forearms, which are arranged in layered bands of fibers. Many experts believe that it requires a higher number of sets and repetitions to fully recruit a maximum number of abdominal fibers.
The training techniques outlined in the Training for Perfect Abs program will help you stimulate hypertrophy of the rectus abdominis muscles, without thickening the obliques.
This will help make the abs stand out more, so that by the end of your shredding program, they will have a more shocking visual impact on the judges or that group of hot girls on the beach. This program should be completed a maximum of three times per week to allow some time for your abs to recover.
Below is the Training for Perfect Abs program:
Hanging Leg Raise
Using the priority principle of training, blast your abs first with one of the most challenging abdominal exercises—hanging leg raises.
Advanced: Try hanging leg raises "21s." With legs nearly straight, perform the first seven reps in the upper portion of the range (from legs parallel to the floor to as high as possible). Then perform the next seven reps in the lowest portion of the range (legs straight to parallel). Your final seven grueling reps will be done using the full range of motion to give you a total of 21 reps.
To step up the resistance and intensity of your ab workout, weighted cable crunches can help the abs "pop" from beneath the skin.
Advanced: You can stimulate the obliques by twisting down and touching your elbow to the opposite knee.
Seated Barbell Twist
To stimulate the external obliques without bulking the waistline and creating a blocky appearance, use barbell twists in between ab exercises. Perform 4 sets of 50 focused reps.
3. Use Cardio To Maximize Fat-Burning Effects
Another reason bodybuilders fail in their attempt to carve perfect abs is because they haven't burned up enough of the stored fat that blankets the abs. With the exception of a few metabolically gifted bodybuilders, most of us will have to engage in some form of cardiovascular activity to force the body to break down adipocytes, liberating free fatty acids that can be utilized as fuel.
Many experienced bodybuilders prefer to do their cardio first thing in the morning before the first meal. This is a critical period because of blood glucose, insulin and muscle glycogen levels—making it easier to tap into stored fat. In addition to choosing the most optimal physiological period to do your cardio, intensity and duration are two other key factors to consider.
To preserve hard-earned muscle tissue, most competitive bodybuilders keep the intensity of their cardio at about 55-65 percent of an all-out physical exertion. This strategy may work to preserve muscle glycogen and burn proportionately more fat compared to higher-intensity running.
Once you've got your intensity into an optimal fat-burning zone, it's also important not to overdo the duration and frequency of your cardio sessions. By keeping each fat-burning session under 45 minutes, and allowing your body some time in between sessions to repair and recover, you will keep catabolism from ruining your gains.
4. Scientifically Advanced Fat-Burning Supplementation
Diet and training are key components to any shredding program, but if you're truly a serious bodybuilder and want to do everything it takes to get absolutely shredded, you also need the support of a scientifically advanced fat burner engineered with clinically researched key ingredients. One scientifically researched method to mobilize stored fat is through the biochemical pathway of fat oxidation.
Fat oxidation refers to the process by which stored fat is broken down and metabolized so that it can be used as a source of energy. Look for an advanced fat-burning formula that is clinically engineered to increase cellular-level fat oxidation.
Another reason bodybuilders fail to get their body fat into the low single-digit range is because it takes too long to start seeing results. You can cut time off your shredding program if you amplify your supplement arsenal with a scientifically advanced fat burner that helps cut off-season weight fast.
Follow the advanced training, diet and supplementation principles presented in this exclusive fat-burning feature and you will be able to flash an eye-catching six-pack any day of the year.