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Turn Your Keg into a Six-pack

With willpower and the right workout, anyone can turn their keg into a six-pack. With willpower and the right workout, anyone can turn their keg into a six-pack.

Every guy dreams about having six-pack abs, but for most it remains just that – a dream. Why are ripped abs so hard to attain? For one thing, many men go about it the wrong way. Crunches alone will never give you that defined six-pack you’re hoping for. Exercise psychologist Kelli Calabrese states “A lean midsection takes a combination of good nutrition, cardiovascular conditioning, and abdominal training.”

If you’re serious about turning your keg into a six-pack, you will need a lot of patience, determination, and willpower. You won’t become The Rock overnight, so get that idea out of your head. You’ll only end up discouraged if you expect immediate results. Rome wasn’t built in a day, and your body is no different.

Proper Nutrition

Weight-loss Coach Alan Aragon tells us “The fastest way to look like you’ve packed on 20 pounds of muscle is to lose 10 pounds of fat.” The closer you come to shedding the layer of lard that covers your abs, the more defined each muscle becomes – making you look lean and sculpted all over. The first step to losing that belly fat is to clean up your diet. Eating natural foods is best – fresh fruits and vegetables are rich in nutrients and fiber, which aids in cleaning out your digestive system. Fruits give you energy you need without impacting your blood sugar like high-starch foods.

Protein is essential for muscle growth so you should be eating 1 gram for every pound of your target body weight. Carbohydrates are a great source of vitamins and minerals, but don’t go overboard. Too many carbs will hinder your weight loss. Choose grain products that are made with 100% whole wheat flour and resist sugary baked goods. Ideally the main source of your carbs should come from fruits and vegetables.

How many calories should you be eating per day? Weight-loss Coach Aragon explains men should eat for their target body weight. If you currently weigh 220, but your ideal weight is 180, you should adopt the caloric intake of a 180-pound man. If you exercise an hour or less a week, multiply your target body weight by 10. This gives you your daily calorie limit. Add 1 to the multiplier for every additional hour you work out. If you work out 3 hours a week, you’d multiply 180 by 12 – giving you a daily calorie intake of 2,160.

Cardiovascular Conditioning

Benefits of cardio training are many. You’ll burn calories and body fat, boost your metabolism, increase your cardiovascular endurance, and improve your overall health. Great cardio exercises include jogging/running, biking, using a Stair Master, swimming, aerobics, and kick boxing.

Weight-lifting is also effective if you want to lose your gut but maintain your muscle mass. When dieters don’t lift weights, 22% of their weight loss comes from losing muscle. You want to banish your bulge without sacrificing your biceps, so incorporate a routine of weight-lifting into your exercise program.

Abdominal Training


Obviously you can’t get a fantastic six-pack without abdominal exercises. The key here is quality – not quantity. Do the right exercises, and take your time. You won’t benefit if you rush through your reps with sloppy technique. Do your ab workout 3 to 4 times a week – not every day! Like every muscle, your abs need time to recover and build new tissues.

According to The American Council on Exercise, the most effective ab exercises include the bicycle, crunches with an exercise ball, and vertical leg crunch.

For the bicycle, lie flat on the floor with your fingers laced behind your head. Lift your shoulder blades off the floor without straining your neck. Bring your knees up to about a 45-degree angle and slowly go through a bicycle pedaling motion. Touch your left elbow to your right knee, then your right elbow to your left knee. Continue alternating sides (straightening your legs all the way out with each rep) in a pedaling motion for 1 to 3 sets of 12 to 16 reps.

The exercise ball is an excellent aid for strengthening your abs and is more effective than doing crunches on the floor. Lie on the ball, positioning it under your lower back. Cross your arms over your chest, or place them behind your head. Contract your abs to lift your torso off the ball, pulling the bottom of your ribcage toward your hips. Keep the ball stable as you curl up then lower back down. Repeat for 1 to 3 sets of 12 to 16 reps.

For the vertical leg crunch, lie on the floor and extend your legs straight up with knees crossed. Contract your abs to lift your shoulder blades off the floor as if you’re reaching your chest towards your feet. Keep your legs in a fixed position and imagine bringing your belly button to your spine as you lower down. Do 1 to 3 sets of 12 to 16 reps.

Turning your keg into a six-pack may not be easy; but with determination, proper nutrition, cardio workouts, and effective ab exercises, you can have the kind of body that gets stared at – in a good way.

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Get ripped abs fast with these exercises.
Last modified on Friday, 19 October 2012 13:22

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