[Free] BrainGig's Guide to Six-Pack abs and better fitness [Free]

I take sole property in writing this guide.​

First of all, this guide is by no means your so-called “Haven” for getting rid of all that fat and embracing your beautiful, chiseled abs if you have NO WILLPOWER. Willpower in my words, is defined as being disciplined, sticking to your guidelines, and giving in to nothing. I mean nothing at all. No Alcohol on the weekends with your buddies. No occasional “Pizza” outings with your family. If you want your dream results you have to live above the pitfalls of human imperfection. I am a Yahoo! Answer guru in the diet & fitness section, and I'm a Nutrition and Exercise Science major at a State University.

Through college (I'm a Junior), I see tons and tons of people complaining about how hard it is to get the body of their dreams, and how they can’t stop eating those unhealthy foods that only put a spare tire around your waist. My roommate my Freshman year attempted to workout with me, he bought Whey Protein and then he quit after 2 weeks because it was too “demanding” for him. Stop right there. Quit making excuses of why you can’t achieve something. You need to put a plan into action and stick with it to make progression towards your dream.

The first thing I would like to talk about is the dietary choices you make in our everyday Diet. Let’s face it, we as humans, love delicious foods such as Chocolate milk, Spaghetti, and Ice cream. These are the kinds of foods that sabotage your whole body and makes us look the way we do. Here is the simple breakdown of the dietary processes in our body. Sugar (Carbohydrates) is digested instantly, and what you don’t use for energy you store as fat. Fat is digested at a slower rate, and carries more “calories” per gram than protein, or Carbohydrates. Protein serves as the building block for our muscles (six pack). You need to eat protein and lots of it to build lean tissue (especially around the abdominal wall). You need to lower your quantity of fats you intake, but enough to help digestion and processes in your brain. You need to lower your quantity of Carbohydrates enough so that your body only uses them for energy, and there is no “spillage” into fat cells. I recommend you calculate a diet consisting of 50% protein, 30% carbs, 20% fat. Some excellent food choices would be to stock up on Natural peanut butter, Whole grain (not whole wheat) bread, and some lean meats (chicken, turkey, fish).

Next, we will talk about your workout. Your workout serves as the basis of your ab-building. The workout in which you will be performing is distinct as it almost never involves your abs. I'm not going to recommend you "burn" calories by jogging everyday for an hour, as that doesn't burn much fat. Instead, you will perform higher intensity exercises, such as HIIT (High Intensity Interval Training), Burpees and a combination of push ups and squat jumps. You should really try to plan these for atleast 3 days out of the week (outside of a normal workout schedule). If you don't know what HIIT is, please google it. Find an enclosed strip (a field, tennis court, your backyard (if it's big enough). Start off by walking for 5 mins, then picking up to a jog for 1 minute. Then after that 1 minute jog is complete, sprint (and I mean sprint) to your fullest compacity for 30 seconds. Then 30 second jog again. Then repeat with the sprints. Do this for 8 intervals, and finish off your cardio session with a 5 minute jog. Then immediately drop down and give 25 pushups. Next, you will do Burpees (youtube video) in HIIT intervals for 3 minutes. Then, drop down and give another 25 pushups. Immediately go into Squat jumps. You will do 10 squat jumps, then do 10 pushups, and then repeat for a total of 50 squat jumps and 50 pushups. Your workout is now complete.

If you continue with a religious diet and my religious workout regime, you shall reap the benefits of your hard labor. You will begin to burn fat at a never-before-seen pace (regarding traditional cardio). Never say never as I always say, and always do your research before you try something that could possibly be the changing point in your life.

 

youtube scotthermanfitness, there you go. Alot easier than reading this pish posh :ss

 

Actually spaghetti, being a type of pasta, is great for one of these particular diets due to their protein.

Damn, I hate my fast metabolism, haha.


Overall, not an entirely bad guide.

However you're simply speaking from a 'big' persons point of view, as someone who does not need any weight gained.

There are definitely more aspects to this that can be discussed.

Your sample workout plan sounds quite intriguing and I might give it a try if I have the time, aha.

Great job mate.

 

I'm talking about the plain old' Enriched pasta with sauce. Nothing but refined carbs here. If you go for the whole grain, that would be better.

That's because most of us have a spare tire and cannot reveal our six packs. If you are skinny enough you should have a six pack already, unless your just a twig. This is not a bulker's diet or workout routine, but what I find is that 80% needs to burn some fat off the stomach.

 

No offense but that's not a good guide at all. There are many things that are in error and many things you left out. For the sake of improving your guide, I'll point a few things out:

This is inaccurate. The problem isn't what you eat so much as it is are you burning it off? Pizza doesn't make you fat; failing to burn off the carbs does. You can still have a tight six pack and eat pizza and ice cream.

Again this is inaccurate.
1) Whole wheat pasta may be high in carbs, but it's also high in protein and fiber. It also serves as a great energy source after digestion. This isn't the best thing you can be eating, but it's certainly not the worst.
2) Chocolate milk may be high in sugar, but the fact is it's one of the best things you can drink after working out. It's high in protein, vitamins and glutamine which aids in muscle repair, perfect after a run/strenuous workout.

Actually, when your goal is weight loss/fat loss, the preferred diet looks more like this: 50% protein, 30% fat, 20% carbs. Notice the difference?

I'm tired of quoting your posts. Let me lay out the rest briefly.
4) You've placed too much emphasis on HITT. Sure it's good, but what really burns the fat is when you workout. Gym time should be placed at a higher priority then jogs.
5) Your "religious workout regimen" needs some work. You've only illustrated HIIT in terms of cardio exercise - what about the workout routines?
6) What about a solid layout of healthy foods to eat?
7) You didn't even talk about the importance of sleep. This is critical and takes priority over working out! (Diet -> Sleep -> Exercise)!

As you can see, there's some things this guide needs help on. However It was a good read and I'm glad you posted it. Please understand that I'm not trashing your guide, I'm just pointing out it's flaws so that other readers who come across this don't make the mistake of believing everything you wrote. If you want help rewriting it, I'm more then happy to help you out on the gray areas.

 

^ agree with simple.
but for my off season of lifting i do 50% veggies and fruits. 25% carbs 25% proteins.. the fat gets mixed in with everything else as there is good fat in many things. this is how i get my weight down for wrestling season, taking in 1600-1800 calories a day. while still staying active (atleast hour of cardio) this drops me down to 6%bf and it gives me the tight 8 pack you talk about... yes mine becomes an 8 pack

 

Thanks for the read. Would you agree to using Jack3D for workouts?

 

Jack3d (Nitric Oxide) is pre-w/o supplement that gives you energy. A cup of coffee closely mimics it's effects. Here are the pro's and con's:
Pro's to using Jack3d:
- Gives you lots of energy.
Con's to using Jack3d:
- It's expensive.
- It's harmful to your liver

I've used Jack3d before and I enjoy it's effects. However coming off it sucks!! If you're just starting out, I wouldn't recommend it. But if you've been working out for a year or two and want to try something new, give it a shot. However it is important to note that Jack3d does not promote muscle gain, it simply gives you energy.

 

For abs exercise you can do sit ups, or plank exercise as an alternative, and these exercises can be works as a daily routine. Jump roping as an extra for your exercise to get six packs.

But most important is having a good and balance diet. Good luck!

 

My girlfriend drinks lots of coffee, should I be worried?

 

There are no serious negativeness to coffee. However it does contain caffeine which isn't the best for you. It may also contain sugar (depending on how you like your coffee) which also isn't the healthiest for you (cane sugar = gross). Unless she is drinking 3+ cups a day, I wouldn't be worried.

 

She is definitely drinking one cup per day though, and probably even two, judging that I know her well, she LOVES coffee. Starbucks is where she goes often and yeah, she mentioned about caffeine before and that she was high into those stuff, how bad can it go? She's extremely fit though, jogs every night...

 

If she's very active then I wouldn't worry about it at all. It's when you're drinking 4+ cups a day that you should start to worry. If this happens, then you need to ween yourself off coffee by drinking a little bit less each day.

 

Good guide man

 

Jack3d does promote muscle growth. There is creatine in jack3d or at least the old formula.. something like 1.5g/scoop mono. Better then nothing.


OP: Why would you say chocolate milk and pasta are unhealthy? Assuming its whole wheat pasta those 2 things can be very healthy. Yes pasta has a lot of carbs but assuming you eat in moderate portions and don't go over your daily maintenance level you won't gain weight.

 

I disagree, you don't need to do abs everyday for them to show, you just have to get to a low enough body fat level for them to show.
3 times a week should be enough for your packs to show. Definitely diet is number one, sleep is second, and working out is last and easiest to acomplish.

Other than that, Simple you're pretty well informed, does your job in any way have to do with fitness?

 

Jack3d doesn't "promote muscle growth," rather it's an energy supplement that "enhances your performance." I just did some research and apparently Jack3d does contains between 1.0-1.5 grams of creatine per 5.0g scoop like you said. However that isn't really enough to make a noticeable difference in your gains (most likely you're experiencing the placebo effect).

I am considering becoming a certified personal trainer after I complete my current bachelors degree in Psychology, however that's a ways down the road.

 

sorry this was a double post, but to add on to the post above what would you suggest i do to increase my protein intake if i need to gain a bit of weight?

 

Question: im 6 foot 1 inches tall and weigh about 140 pounds. I have fat around my stomach and sorta like a skinny "muffin top" looking thing. do i need to gain weight before i try any of this? Or can i take on a diet and start this off from the get go? i have a high metabalism and dont do any sports in winter or fall. Im in lacrosse during spring time. should i assumingly "shock" my body now to achive the 6-pack or wait till spring and start it when im use to running 3 miles a day already?

 

Hi so I used to have a decent body, I worked out regularly and controlled what I ate. Then I jumped off a roof and shattered my ankle, tibia, and fibula. This happened in late July last year and I am only starting to walk now. I have been completely non-active and let myself go pretty bad over the past months. Do you have any ideas that could help me get back into shape without any hard pressure on my ankles??? If you could assist me with any ideas it would be appreciated.