How to Get Six Pack Abs hardtimeshardbodies.com Click Here to Claim your FREE fitness gifts, abdominal exercises explanation and muscle building PDF reports. Start slow. Set realistic goals. Do a total of 50 repetitions of abs exercises daily for the first week, then add 10 repetitions per week until 200 – 300 repetions are achieved. You must reduce calorie intake if you wish to see your abs. You can do ab workouts and exercises and you will never see your six pack if you eat excessive quantities of junk food. To get ripped abs, aim to lose a half a pound of fat per week while eating a calorie-reduced diet. Do not use a periodic lapse as an excuse to quit or allow other demands of life to distract you from you goal of having six pack abs. Vary or cycle your workout routine training routine on a weekly or monthly basis to prevent boredom or staleness.
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You sir are a beast! Going to try this!
Very nice vid…..Now this is gonna help me….
You are the real deal man, I been doing all your pull up workouts and I’m seeing serious results.
can you help me to get 6 pack?? pls
((
@Slayvemast0r can you point me to these pull up work outs and maybe some push ups to balance it??
@cheerzmeupz Do your best. You CAN build your strength. Some of these are advanced, others are easier.
If you’re committed to developing yourself and your body, you will improve.
@TheRealTingAling Try pre-exhausting your abs with #13 then move onto the hanging abs exercises. You should feel that in your abs more.
Great vid … thanks I was running out of ideas
@TheRealTingAling i know what you mean thats why i started working out my legs more
crazy mutha fucka
@HardTimesHardBodies so for this video, it’s like no ads no abs? LOL
@HardTimesHardBodies so for this video, it’s like no ads no abs? LOL
i like ur vids man, straight to the point! no talking for 10 mins before nothing about diet, not going on with the same excercises for 20 reps, just straight excercises, Great stuff!!
@TheRealTingAling that is because you use your leg muscles to lift your legs and not your abs..try to pull your legs upwards using your abs..i know it sounds confusing but try to understand
geeezzzzusss
Wow! These are some pretty hardcore exercises! I think I can maybe do two out of all of these!
@summerdas Then try these, they are more doable for most people: watch?v=Skr-TK6Pb2Q
Those works are tough when I was n shape I could do most of them
damn dude keep it up rippd as fuck. especiially if u can do all of this.
Anonymous, Congrats on the weight loss! You should be very proud of yourself. Thanks for checking the site regularly; I can’t tell you how great it is to see that people are actually reading what I am writing. The comments are one of my favorite parts of having this blog and I am working hard to encourage more people to comment. Right now I am at a point of maintenance, however I still work to constantly improve in my weight training and cardio and try and keep as active as possible through other activities I enjoy such as basketball, racquetball, pick up football Etc. I find that being more active allows me to eat more in general and also allows for the occasional junkier meals while staying lean. I also believe in physical fitness in general and like the fact that I am “in shape”. Keeping active can also help keep your energy levels up and your metabolism high. However, since you are at maintenance mode you don’t necessarily have to exercise as much as you did while dieting. You can definitely cut back to two to three days of exercise per week. I recommend choosing exercises and activities you enjoy so that exercise is fun rather than a drag. With this being said it is important to track calories for a while after emerging off of a diet. You will need to figure out around how many calories per day you will need in order to maintain your weight. The more active you are the more calories you will need to eat in order to maintain your weight. I would recommend going to one of these two sites to figure out your recommended maintenance calories. or Use this number as a base and experiment with it, but make sure not to drastically increase your calories at once. I recommend adding 50 to 100 per day until you reach your recommended maintenance calorie intake. Then weigh yourself every week and alter your calories as needed. For instance if you lose a pound after a week you know you will need to add more calories the following week. Once your weight stabilizes for a period (about 2-3 weeks) use the number of calories you have been taking in as your maintenance number. One you have this number you will have a general idea of how much you need to eat to maintain your weight and can tweak it as needed. This is the strategy I used when coming off my diet and weight loss program. Honestly you just need to experiment with your diet and see how your body responds. You will get better at this with practice and overtime will become more in tune with your body. Once you know your body you will be able to manipulate it as desired. Don’t worry if you gain or lose a pound or two, you will stabilize over time. A flux of a pound or two is also inevitable, so I recommend giving yourself a 3- 5 pound cushion. Work year round to stay 3-5 pounds above or below your desired weight and you will be lean for a life time. As for abs the key is being lean enough to display them. If you have low enough body fat your abs will show. You also have to give your skin time to wrap around the abdominals. Over time your skin will improve and become tighter. By holding your weight and staying lean for a long time you will give your skin time to adjust and you will look firmer and more defined as a result. To make sure your abs developed enough for your skin to wrap around I recommend working them 2 – 3 times per week with at least one day of rest in between. I would pick one upper ab excerise (crunches) and one lower ab exercise(leg raises) and perform them as a circuit with an exercise called the plank. Perform 2-3 circuits. This should only take 5-10 minutes. Here is a you tube video on the how to perform the plank. Do the plank for 30-60 seconds and try and work your way up to 2 minutes. When performing the plank concentrate on sucking in your abs and contracting them while breathing slowly. Also type in upper and lower ab exercises into google to find a variety of choices for each. Here is a sample abs circuit: Stability ball crunches – 12-15 repsHanging knee raises – 12-15 repsPlank – 30-60 secondsPerform all exercise one after the other rest 1 minute and repeat 2-3 times. Hope this helps! Congrats again on losing the weight! Keep commenting!
imma regret saying this but, what if ur so weak (which is why u start) and u cant even accomplish the amount XD ….. just keep trying and force urself until u can? or what?
(dont judge me …)
unless ur you dont weigh 175 fool
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