10 things you need to know to get 6 pack abs and keep them for life

You can keep great abs for life

 10 things you need to know to get 6 pack abs and keep them for life

I am 61 y ears old and I have 6 pack abs, and I have had 6 pack abs for 45 years. There never was a time in the last 45 years I did not have 6 pack abs. I was never fat, then lost weight, got fat again, then lost weight. I have maintained my fitness and my 6 pack abs for a life time. I wrote my first book on how to get 6 pack abs in the 1980’s, and my abs actually look better now than they did 29 years ago. I know what I am talking about when I tell you how to get and keep 6 pack abs for life. I believe that there are 10 things you need to know about how to get 6 pack abs and keep them for life.

1. You need to work your abs every day. You can’t get a keep your 6 pack abs by working them every few days or taking a few weeks off. It only takes 1 second to do a sit up, or leg lift and you only need to do 100 sit ups and leg lifts a day. So that is less than 4 minutes. You can do your entire abs routine during 2 commercial breaks while watching TV. So there is absolutely no reason for you not to do your abs every day. Over the last 46 years I have done over 5 Million Sit ups. I probably have not missed 10 days of doing my abs in the last 46 years.

2. You need to eat properly for a lifetime. You cannot diet, then go off diet, then diet, then go off diet. You have to develop consistent proper eating habits. I always watch what and when I eat. I don’t eat after 7 pm. I don’t eat donuts, cakes, candies or other sweets. I don’t eat rich foods, greasy foods. I have a complete nutritional program I will be sharing with you in future articles and an excellent book on nutrition. The point is, that you cannot eat junk food and have great abs. No exceptions.

3. You need to watch what you drink. I don’t drink alcohol late at night; I really don’t drink much alcohol at all. I don’t drink sweet drinks, regular cokes, and other high carbohydrate and high sugar drinks. You cannot drink 12 teaspoons of sugar (which is how many are in a coke or energy drink) and keep 6 pack abs. I am not telling you that you must stop drinking all alcohol, but I am saying you can’t drink a 6 pack of beer daily and get 6 pack abs.

4. You need to walk or run every day. Your abs are worked very hard when you walk and when you run. You can do either. Both give you exactly the same results. If you walk one mile or run one mile you will burn the same amount of calories. You will just do it faster if you run, but you won’t get any more benefits. You should walk at least 1 mile a day, or if you run, run 1 to 3 miles a day. No reason to run further for great abs.

5. You need to work your entire body out every other day. You can’t just work your abs and get great abs. You have to work your entire body. You need to work your shoulders, chest, back, legs, arms. Your entire body if you want to get great abs, think about it. Have you ever seen a great abs on a person with no arms, weak legs and a fat back?

6. You need to do lots of reps, lots of sets. You can’t just do 20 sit ups and get great results. You have to work your abs hard. 100 to 300 sit ups and leg lifts is what I do every day. I don’t expect you to do that, but you can certainly work your way up. Do 10 sets of 10 and you will do your 100 sit ups.

7. You do not need to use heavy resistance or inclines. Here is a simple rule to remember in regards to building muscle. If you lift heavy weights, with low reps, you get bigger, fatter muscles. You do not get smaller defined muscles doing low reps with heavy weights. It always upsets me when I see people at the health club using very heavy resistance or high inclines when doing their sit up routines. They struggle to do 10 to 15 sit reps, and then wonder why their abs are getting bigger, instead of cut and defined. If you lift heavy weights, you get bigger abs (i.e. fat looking stomachs), not defined, ripped abs. Do all you can with little resistance and watch your form when exercising.

8. You do not need fad machines or gimmicks. Sorry, but the ab rocker, the ab ball, the ab twister, the hip hop ab, just are gimmicks. They might work for someone who is close to getting great abs, but not to turn a 300 pound man or woman into a ripped 6 packer. It is simply not true, and often a dangerous.

9. You do not have to do sit ups. You can do sit downs, side bends, reverse inclines, chair downs. There are dozens of more effective ways to get 6 pack abs that doing regular sit ups. I haven’t done a regular sit up in years, and don’t plan on doing any for the next 40 years. I have a great abs program that shows you all you need to know about the right kind of abs work you need.

10. You need to work you upper and lower abs. How can you do regular sit ups, or a sit up machine and work you lower abs. All the machines or regular sit ups do is work you upper abs. There are 4 large abs muscles and doing crunches only works the top 2. I always do at least 100 to 300 leg lifts when I work my abs. You should too.

For more info: Grandmaster Ted Gambordella is the author of 42 books and 25 DVD’s. For more info see his website: www.blackbeltinabox.com