The main goal of the second phase of the 6 pack workout is to really bring out the definition in your abs.
This phase of the how to get six pack abs program lasts for anywhere from 1-2 months based on your target goals, starting point, and your month to month progress.
The Workout
This phase of the 6 pack abs workout is the key to building a ripped midsection as it takes into account all aspects of developing an aesthetic mid section including muscle building, muscle toning, and fat loss. During this phase of the program you really need to push yourself to your max, the last 10% is as important as the first 90% combined.
Similar to phase one this program should be completed three times a week, never in back to back days. For example a good schedule would be to workout every monday, wednesday, friday with the other days being recovery days.
However during phase two their are light workouts during the recovery days. The recover day workouts are covered below.
Each workout should take around 20-30 minutes to complete. There should be 30-60 seconds of rest between each set.
Note: For the weighted exercises you should try to target a weight that causes you to reach failure (the inability to complete another rep) by the last rep.
Regular Workout Program:
Part 1: Workout
Weighted Cable Crunches
Bicycle Abs
Reverse Crunches
Hanging Leg Raises
Weighted Barbell Side Bends
Planks
Part 2: Cardio
Following the weight training and excerise program you need to complete 15-20 minutes of medium-high intensity cardio. This can consist of a variety of things such as Running, Biking, High Intensity Interval Training, or a variety of other options.
Recovery/Off Day Workout Program
During the recovery days the majority of our workout program will
Part 1: Workout
Choose one of the following excercises and complete 3 sets with a rep range around 90% of your failure
Bicycle
Yoga Ball Crunches
Part 2: Cardio
Following the short workout you will need to complete 25-30 minutes of Medium-High Intensity cardio. Again this can consist of a variety of things including running, biking, or high intensity interval training. By the end of the cardio session you should feel as though you could not complete another 5 minutes of cardio.
The Diet
Similar to phase one we have laid out 3 easy to follow guidelines for the diet portion of the program.
Guideline 1:
Once again you need to know what your baseline maintance level is for calories. If you do not know you can use our Six Pack Diet Calculator to get a rough estimate. Once you have your baseline maintenance level, you will need to target a caloric intake around 500 calories below your maintenance level. This should allow you to burn any fat you have covering your six pack abs while maintaining the muscle mass you have built.
Guideline 2:
Concentrate on eating smaller meals through out the day to keep your metabolism in gear. By aiming for 5-6 smaller meals rather than 3 large meals our bodies are able to keep a constant flow of nutrients to our growing and recovering muscles.
Guideline 3:
Since we are concentrating cutting fat and maintaining/toning muscle this phase again will require a relatively large amount of protein. We recommend around 1 gram of protein per pound of body weight. This can be in the form of lean meats such as chicken, protein shakes, tuna, or many other sources.
Phase 2 Supplements
The supplement portion of the six pack workouts second phase is vitally important. Using the correct supplments at the optimal times can make the difference between reaching your goals and coming up short. Especially when the average monthly cost of supplements is breaks down to less than couple dollars a day who wouldn’t want to put their all into the program. That’s less than the price of a big mac, not to mention a little better for you.
Whey Protein – Whey Protein increases your amount of muscle growth while provided your body with the necessary nutrients to recover and maximize your workouts. Also at less than 50 cents a serving it’s probably cheaper than any meal you would usually eat.
Multi Vitamin – A solid multi vitamin is crucial for everything in your body working at it’s peak performance such as energy, muscle building, fat loss, and endurance.
Fat Loss – Oxy Elite Pro increases not only your bodys metabolism but helps to increase energy and protein synthesis, thus increasing your ab muscle growth while decreasing your levels of fat.
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