Are you tired of hearing about shortcuts to six pack abs? Then guys, I’m with you. Pull up a chair. I’ve got you covered. I’m going to take you step by step to how to get a six pack regardless to what body fat level you’re at right now. So you’re looking for a step by step way to get to a six pack and you haven’t quite found that truthful information out there that’s going to get you there. So what I wanted to do here is put together an article where we specifically address how to get to a six pack depending upon the body fat level that you’re at right now.
What to do at 30-40% body fat.
We know that there is lots of different variations of body fat levels that we can have and the path to a six pack is going to greatly different depending upon where you’re at right now. So what I’m going to do is cover all the different ranges of body fat and tell you specifically what your path should be, what you should focus on and what you should ignore. So you can find that helpful post that you’ve been looking for all along. So we’re going to kick it off right away with our first group, our 30-40% body fat level. First up, 30-40% body fat and note guys I’m saying body fat and not body weight. If you can identify with this, your attack plan is as follows. You want to focus 90% of your efforts on changing your nutrition habits. You want to make sure you’re making small changes. Small changes made over the course of time, right it didn’t take you a day to get to this point guys. So it’s not going to take you a day to get out of it. So you want to make small changes. And try to simplify your meal plan choices. Take 5 breakfasts that you actually enjoy eating and then rotate through those. That’s plenty of breakfast options to last you for many, many, many weeks. Without becoming bored or stale. Secondly, look into supplementation. Do you need supplements at this point. My answer is NO. You’re focusing on the manucia when you should be focusing on again, changing your overall dietary habits. At this point supplements are kind of a waste. Why you ask? What winds up happening is these guys think that, Well I’m taking these supplements so I can be more lax on my diet here and that’s not the case. First you need to get your nutrition in order. You can worry about the supplementation later. Thirdly, you need to begin conditioning. Conditioning is important guys, you got to get your body moving. You have to establish a caloric deficit. One of the best ways to do that is just through conditioning. I feel thatin early introduction to high intensity interval training, without the high intensity is the best way to go. So if your interval is even a two mile per hour slow walk with a four and a half mile per hour slow jog, if that’s what you can handle at the moment, that’s what you can handle. You can work yourself up. But I do think that incorporating intervals into your conditioning is key. Finally, work on smart strength training. Yes it’s a good idea to be in the gym, but you guys know, you’ve seen this guy before in the gym, he’s the one that winds up hurting himself. He’s the one that uses terrible form on push downs, you know that kind of thing. He is the one doing crunches and pulling on his head. He’s the guy that’s doing all the things he thinks he’s supposed to be, but unfortunately at this weight and at this level of conditioning, he winds up hurting himself and not coming back to the gym at all. If you are a former athlete who has had experience training and you’ve let yourself go, you might find that you can bounce back quicker to the more standard training styles. If not then start with smart training. Overall guys you just want to get the basics, you want to get yourself going. You will work yourself down from this group all the way down to where we’re going to get to in this topic. The focus has to be in the right place and that’s your game plan for right now.
Great…you are down to 20-30% body fat!
Now right down to the next range. 20-30%. What is the focus? Guys the common theme, the majority of it should be on nutrition. At this point, supplementation though, can become a little bit of a factor. As you start to become more dialed in on your nutrition, you will find that supplementation allows you to become a lot more consistent and reliable in terms of the choices that you’re making. You know what you’re getting. If you’re choosing the right supplements guys, you’re getting nutrients and you’re controlling your portions on those nutrients. So you’re able to basically get more reliable nutrition as an option but should not be your sole source of nutrition. You still want to be ingraining the right nutrition habits here. They are going to carry you through all the way down to that under 10 level. As far as your ab repertoire, we didn’t really even talk about ab exercises in that first group as I didn’t think it was all that necessary. You have got too much work to uncover the abs to be worrying about them at that point. In this case with this group we want to start increasing the ab repertoire. We want to start doing the basic ab exercises. We want to start doing planks and crunches. Crunches work guys, they flex the spine, it’s one of the key roles of the spine. We don’t want to rely only on crunches. We want to start doing some standing rotational work with light tubing or with cables. Just to get your abs working properly. You don’t need to be doing all these complicated variations of ab exercises. A lot of guys and you will find that when doing certain reverse crunching movements, in this lower body fat range, you get lower back pain. Why is that? It’s because your abs are still too deconditioned and not strong enough to handle the loads of your lower body in those reverse crunching movements or hanging movements. So you’ve got to pick and choose and most of all, I think find the benefit in focusing on core engagement on all of your big lifts. When you’re doing your bend rows and your squats, engage your core. Be aware of it and try to hold it and activate it throughout the rep so that you have that stability carrying through. That’s going to go a long way towards helping you build that foundation for your six pack as you continue to strip away this body fat. And in terms of your conditioning, you still want to be improving your intervals at this point. We like interval training here. So you want to start to improve those intervals. If you were doing two mile and four mile, you’re going to be doing four and six miles an hour or seven miles an hour. Try to gradually improve your conditioning as you can, so you can continue to use that as a source of burning fat, burning calories to establish that caloric deficit. But this here guys, this is your game plan for getting out of this zone and down into the next one.
No Mans Land…15-20%.
Alright guys moving on to the next group, 15-20% body fat. What I call No Mans Land. Why? It’s because it’s where most guys get stuck on their way to their six pack abs. This is a hard realm to get out of because it requires the most consistency. You’ve already done a good job. If you’re in this range guys, you’ve put yourself in a range that’s better than average. It is going to take a consistent dedicated effort to get yourself out of here. I have got to give you some encouragement as it is one of the easiest places to get out of if you do it right. Here is what you have to do. In order to get out of No Man’s Land you have to be consistent, like I said, that requires variation in your training. Don’t keep doing the same workout over and over again. Your mind will get stale. Your muscles will get used to it. You’re going to wind up being here because as I say, If you keep doing what you’ve been doing you’re going to keep getting what you’re getting. What you want to do is vary your program. You want to have consistent progression here. Here is where you are aiming for an additional rep. Here’s where you’re aiming for a little bit more on your conditioning, a little bit more effort. All these things are going to add up. As you start to push, you’re going to see changes. And as you see changes, they should inspire you mentally to be able to push further. Once you get through here the rest is easy guys. We put abs in every single exercise now. You want to push yourself as hard as you can. You don’t want to annihilate and start overtraining. Supplementation is another thing that will assist in your efforts of your good nutrition. It’s going to make it easier. It’s going to make it be more consistent. So everything comes down to consistency. Supplementation gives you that edge in this point, for our recovery from our hard workout. If you are leaving it all out there, the supplementation, the right kind of supplementation will help you to recover from those hard workouts. So you can continue to repeat it and be consistent. So your goal here it to remain consistent. Do everything you can. Ab exercise, again, the repertoire increases again. You should have a little less back pain if you were the guy that did have back pain in the 20% range because your abs should be stronger. You should be able to tolerate more of an increased repertoire. Especially with some of the curling from the lower body up. Like a hanging bar, the more difficult ab exercises are well within your range to do.
The 10% Range.
Next up is the 10% body fat range. Right here you’ve got visible abs at this point but you think you can do a little bit more. You think there’s still some room for improvement. And that’s a good thing because you’re right. If you’re goals are to get a really ripped six pack, then you’re going to have to get lower than 10% body fat. Here is where we sort of have some new techniques. At this point, when we talk about nutrition. When it comes to nutrition I am a firm believer in cheat meals not cheat days. Even your meals, you want to try to keep them to a minimum. If you’re eating 5 to 6 times a day, you’re looking at 35-40 meals a week. Try to slip up on only a couple of them if you really are dedicated to wanting to get a ripped six pack, you’re going to have to make some of those modifications. Yeah, I’m not saying eat uncomfortably or starve yourself. It does not mean starvation, it just means, not succombing to these really bad cheat meals. Lets take our ab workout to a new level. Now we want to start following specific sequencing. Lower abs, bottom up rotation, top down, mid range, top down rotation, static contraction of the abs, anti rotation, and rotation. Those things start to matter and if you want to start following that. Suffice it to say that at this point guys, the sophistication level of your training of your abs specifically, increases. You want to start pushing yourself again, like I said, that one extra rep, that extra intensity, that better effort on your conditioning workouts. All of it’s going to add up to get you through this wall here at 10% and really get you down, lean, ripped and athletic.
Wrapping Up
Alright let’s wrap it all up guys right here. The absolute shredded 5%-7% body fat. This is where guys, you are going to become your own worst critic. You know exactly what you have to work on. These are the guys that are going to say, I’ve really want to get my obliques a little bit more or I have got to work on those lower abs. This is where you become sort of a scientist of your own body. Your supplementation, again, fine tuning guys. You should be so consistent with your supplementation by now. You should be so consistent with your nutrition at this point. Everything should be dialed in, it’s just a matter of tweaking to make sure that you look the way you want to look. If you are getting older, it gets tougher to keep fit. Be sure to check out my article on the Expiration Date Theory for more information on the importance of fitness as you age. I hope you guys found this incredibly topic helpful.
When you find those muscles and you feel like you can generate a contraction, you want to work up to doing about ten repetitions with a 10 second hold. A good 10 to 20 second rest in between is recommended. Do that a few times a day. You can also practice quick contracts and contractions where you squeeze and let go about ten times. It is in this kind of a rhythm that you want to do your Kegel exercises. Just a few times a day is sufficient. Once in the morning, maybe later in the afternoon, and then at night. You do not do all three sets at once or you will over fatigue. Once you’ve done them correctly you should gradually feel an improvement, a tighter vagina. If you’re not finding success with performing your Kegel exercises at home it may be time to seek assistance from a public floor physical therapist.
Ladies, lie down or sit down on the edge of a chair and insert two fingers into your beautiful vagina up to the second knuckle. Squeeze your PC muscles around your fingers. Using an exhale do this three times. Inhale, relax your PC muscle, exhale, contract and squeeze the PC muscle around your fingers. Do this three time. You should feel a slight contraction of the walls of your vagina around your fingers. The next step is to spread your fingers apart as if you are making a peace sign. Now relax your fingers but keep them spread on an exhale. Contract your PC muscle again to see if you can bring your fingers together. With practice you will be able to squeeze your fingers together with more and more force. Don’t give up, and do this three times. You can start with once a day and you can work up to 10 repetitions twice a day with or without your fingers.
Vaginoplasty basically is a term that describes surgical procedures of the vagina and its surrounding structures. The vaginoplasty surgery specifically involves the vaginal canal and the tightness of the vag canal. With age and with childbirth a woman’s vagina tends to increase in laxity and decrease in tightness. There are several procedures available to help correct that laxity. The most common procedure performed is a vaginoplasty. What occurs during a vaginoplasty is a small amount of one of the walls of the vagina, including the mucosa layer, and a little bit of the muscle underneath is removed. The remaining anatomic structures are sewn or sutured back together. This increases the tightness of the vagina. The benefit of a tight vagina is for sexual purposes. Many women will tell you and many men will tell you that sexual satisfaction goes up after vaginoplasty surgery. Ladies, that is a basic overview of vaginoplasty surgery.
Ladies, do happen to have a little extra roast beef hanging out in your vagina? You know what I’m talking about when it comes to your vagina lips. I’m not going to say vaginas in general are pretty, but some ladies have nice tight looking vaginas. Others look like they have been beaten to death. If you have a little bit of a beaten up looking vagina, many dudes might get a bit turned off by it. I know I like’em looking clean, and tight. When I head downtown for some oral action, I’m not looking to feast on some extra ham if you know what I’m saying. If this is a problem you are dealing with, you might want to consider labiaplasty.
Dr. Arnold Kegel was a a gynecologist who invented the Kegel exercises, as well as the perineometer. The perineometer is a device which allowed Dr. Kegel to measure the strength of voluntary contractions of a person’s pelvic floor muscles. Dr. Kegel was originally looking for a solution to help women with urinary incontinence after giving birth without the need for drugs or a surgical procedure. He believed that a set of muscles in the pelvis could be strengthened by exercise. By working out the 
The first step is to locate the pelvic floor muscles that you will be strengthening. The best way to describe a Kegel is pretending you have to urinate and then holding it in. To find the correct muscles, go to the bathroom, take a leak if your a guy…a tinkle if your a girl. As your urine is flowing, stop the stream. The process of stopping the urine from flowing is the same process you would do to perform a Kegel exercise. Your pelvic floor muscles are contracting when you squeeze them to stop the flow of urine.
All girls at some point in their lives(usually prior to their 20’s) have nice and tight vaginas. I’ve joked with many an ex quite often that I am the reason for their loose vagina after I’ve crushed their guts with my oversized member. In reality though, and much to the displeasure of my own ego, the vagina tends to return to its normal shape after sexual intercourse. Even for a guy like myself who has been know to stretch his fair share of poon, I do notice that after going back to the same girl for a sex fest a few days later the vagina is tight again.
Have you ever been with a guy who had a hard time keeping it up? Did you ever stop to think maybe it wasn’t his fault? Did you pass the blame on to him, or maybe blame him for not finding you attractive enough? Your own sexual self confidence will get ruined if you have a loose vagina. You, as most women tend to do, will attempt to place blame on a guy for something that is your own fault. I hate it when a chick blames me for my lack of stimulation when in reality I’m doing my damnedest to finish the job and get the hell out of their never to have to return to that loose vagina again!
Begin by taking 8-10 betel leaves, easily available in the market. You will want to crush them and boil them into 2 cups of water. One the water boils, strain it and wait for it to cool down to a warm temperature. Next you can either put a cotton ball or dip a tampon in it. Let it dip nicely and then insert either the cotton ball or the tampon into your vagina. After this lay down for 15 minutes on your back and then remove it. You can do this natural remedy for a few weeks and you should notice that your vagina is much tighter.
These days almost everyone has Aloe Vera at home. Grab your plant and break it open, or if you have purchased it from a store in the form of a gel, just squeeze the tube. Twice a day you will want to apply this gel on your vagina, and inside the vaginal walls. If you do this remedy for three months then not only will your vagina be tight but if you ever had the problem of vaginal itching, it will likely also be resolved as well. The use of Aloe Vera can also assist with any issues of vaginal dryness as well. I use Aloe Vera for my skin in general as I’m sure many of you ladies do as well. It is one of the best natural products out their for our bodies and I highly recommend it as an overall natural product. You can find Aloe Vera in the plants or just by visiting your local convenience store in the form of lotions.
Ladies, I’m not going to lie to you. I have an above average penis when it comes to both length and girth. When I get down with most women, I have no problem staying hard until I am ready to bust my nut. I’m lucky that I am thicker than the average guy and tend to help stretch a girl out a bit when it comes down to the loving. I’m not going to claim though that I have never been with a girl who was too loose for me to have a good time. The thing with me and many other guys is that if you have a loose vagina, our erect and hard manhood is going to have a difficult time staying that way without that tight stimulation a vagina should give that penis as its thrusting. It should be hugged tight in between your vaginal walls. Guys do not just want to stick their dicks anywhere and thrust…it’s not going to do anything for us.
I mentioned earlier that after sex, a vagina will tend to return to its normal shape after a period of time. After childbirth though, your vagina is not going to recover the same way. That labor process of pushing a living thing out of your vagina hurts like hell for a reason. You are pushing out a little body that tends to be much thicker and longer than any penis you are going to find. Unless you are some kind of weirdo who is into bestiality, you are not going to find a penis on a guy anywhere near as big as that baby that came out of you. So childbirth did irreparable damage to your vagina. If you do not believe me, ask yourself why popping out future children does not tend to take as long when you go into labor? Those sequential children tend to just slide on out a hell of a lot easier than the first one did. I wish I was making this stuff up ladies, but 
Kegel exercises help work the muscles which assist in tightening your vagina. The same Kegel exercises also help men with keeping those rock hard upward pointing erections that you ladies love. If you want to learn how to perform Kegel exercises, it is a really simple process that you can do anywhere without anyone even knowing you are working your vagina out. To get started, you need to locate the muscles that you use when you want to hold you urine in. You can practice by starting to take a leak and then using the muscles to squeeze and stop the urine from coming out. By performing that squeeze, you are using your pelvic floor muscles. Once you have identified how to squeeze those muscles, you just need to hold that squeeze for about three seconds, then relax for another three seconds. Repeat that process in sets of 15 repetitions for three sets each and everyday! As I mentioned earlier, you can do your Kegel exercises anywhere without anyone even knowing your doing them. Guys and girls have no excuse not to do your Kegel exercises. I do mine everyday and I love how rock hard I get. Do yourself and any guys in your life a favor and start with these Kegels today!
The most last option and one I have heard is most preferred is using supplements. Supplements can come in the form of pills or creams. While I cannot say personally which works better as I am a man who will never need to worry about having a loose vagina, I have spoken to women about the subject. One woman in particular I was with had one of the tightest vaginas I had ever been with. She was a bit shocked when I brought it up and I asked her if she did anything special to keep it so tight. She was actually really flattered but was a bit apprehensive about sharing her secret. After getting her more comfortable with a few alcoholic beverages she finally slipped up and told me about her secret weapon in keeping her vag tight. She went into a back story about an ex-boyfriend dumping her because her vagina had gotten too loose. She went online and did a bunch of research and came across V-Tight Gel. You see V-Tight Gel is an all natural cream and exercise program that is used to tighten your vag. She explained to me that just like women use wrinkle cream on their faces to tighten up muscles, V-Tight Gel does something similar to tighten your vagina. Along with the gel, the company also provides an exercise program to help with keeping your vag tight. She did not go into detail, but I can tell you as a man that she definitely had the tightest vagina I had ever experienced and I was with her for quite a while mainly due to that one reason.
When we think of an expiration date, many people picture a milk container. While listening to Tom Leykis, he used the same product and said that women age like milk. When women are young and fresh, they are highly desired by men. Think about it for a moment. A girl between 18 and 25, her body is tight, her tits are perky and the world is her oyster. After 25, gravity begins to kick in a bit and wrinkles tend to start forming. By the age of 30, a woman tends to start hearing that biological clock tick. She knows she needs to latch on to a guy who will become a good provider and be able to give her those babies that she so desires.
The sad part about growing up if you are a woman is that while women age like milk, men age like wine. Let me explain a bit more on this wine theory. As a man gets older, he has been through more experiences, tends to earn a higher income, and acts more like a man. I mentioned earlier that men are more visual and want their women to be young, tight and sexy. Women on the other hand are less visual. Women seem to care more about stability, and want a man who can take care of them. They do not care if he is the hottest dude in the world, or a fatty McFatterson. As long as the guy treats them well and is financially stable, a woman could justify being with him.