Six Pack Abs Shortcuts! - “13 Tips to 6 PACK ABS”

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it’s cool young Reese [Music] it’s cool young [Music] Reese what’s up guys Jeff Cavalier aex. com here on a Friday the 13th I figured what better way could we sort of celebrate this whatever you want to call it day by then giving you what you want which is sixpack ABS and the best ways to get them 13 tips to sixpack ABS guys we’re going to start down here in the gym we’re going to cover some stuff up STS in the kitchen cuz it’s that one two combination that gets them showing the most right first one I want to do is show you here up on a bar you know one of the quickest things you can do especially if you’re a shorter guy and you have a shorter torso if you want to give the appearance of this six-pack a little bit more you got to train the obliques and the reason why is the fibers of the obliques actually run down at this angle what it’s going to do is give you actually a tapering effect leading into your abs and giving you a skinnier appearance of the waist in midsection how do we train them one of my favorites is just with a a a you know a leg raise but doing with a little bit of a Twist so as a this will be our regular lower ab leg raise what we’re going to do is we’re going to come up with a little twist you can see we get right in there on the obliques by doing so so remember don’t neglect the obliques rotate those lower body that lower body as you’re doing ab work you get the thing to show you’ll get it to start tapering in all right guys up in the kitchen you know we know that down the gym is where you train your abs where you reveal them is up here in the kitchen with what you eat big tip for you is the nutrient Fusion I like to call and how we combine the foods that we eat the glycemic index is something that causes how quickly your blood sugar will rise after you eat a certain food if you spike it too quickly you’re going to have a a quicker descent more likely to store body fat so what we want to do is we want to control that and keep it stable the way to do it start with nutrient Fusion combine on your plate at all times protein carbohydrates both lean a starchy carbohydrate and a fibrous carbohydrate and put it all together and that’s what you got the result here chicken some uh fibrous carbohydrates here through your your edamam your starchy carbohydrates here with like a um either couscous or or or quinoa and then your sweet potatoes so remember guys at all times never in isolation try to combine your proteins fous carbohydrates starty carbohydrates and um you know get them all in one plate at one time the xfactor meal plans handles all that for you progression is key when you’re doing your ab workouts you want to make sure that you’re progressing from I like to say lower ab movements now we know it’s all one muscle but there are fibers that you can influence more or less depending upon whether you’re lifting bottom towards the top or top down so always if you can start with your lower ab work because you got half your body here that you’re going to have to lift it’s going to require more strength than it is if you’re going to just lift your shoulders off the ground doing some sort of upper AB or top down movement so it just makes sense as you’re fresher with more strength like we did the last time do your lower ab movements they’re harder they’re harder because you got to move more weight more legs more mass to get the work to be done so keep that stuff first you’ll start seeing your six-pack abs a lot quicker all right so you want to turn up the heat and get that sixpack shown a little bit quicker then you should literally turn up the heat when it comes to the foods that you eat there’s so many choices you have but they’re all they all have one thing in common you have red crushed red pepper cayenne pepper you could even go for some readymade sauces that already have these ingredients in there the bottom line is that we have cap sain which is a ingredient key ingredient in here that’s going to increase the thermic effect of that food what I mean by that is the food is going to actually require more calories being burned to process it because of just that one ingredient so use these things guys as you will don’t ruin your food by putting so much of it on there but you’re going to get the effect if you put it on there I happen to like spicy food if you do here’s another reason to take advantage of it as you guys know it’s not all about crunches as a matter of fact if you want to train like an athlete and look like an athlete you got to do more than crunches you got to add a lot of rotation to your ab work you can’t as we do in affle X you never isolate it to just rotation laying down or rotation standing up you got to have rotation doing both so you got to get those exercises in there where you’re rotating standing up you got to get those exercises in there where you’re on your back with rotation of your legs lying down reason being is you’re attacking the ABS from two different angles if you’re standing you have a fixed lower body you’re rotating from the top if you’re laying down you have a fixed upper body you’re rotating From The Bottom the ABS work from the top to the bottom the bottom to the top if you want them to look the best guys like we do with athenex you got to train them in both ways okay back again in the kitchen another ingredient I think that’s going to help you to get to that six-pack a little quicker just by having a little bit more of this is cinnamon now of course you’re going to have to eat right guys you’re not just going to put cinnamon on cupcakes and think it’s going to work its magic but what cinnamon does is it helps your body to metabolize sugars more effectively and more efficiently so if you take you think about sugars are different forms of carbohydrates you put it on your oatmeal um it’s going to help to actually increase the absorption of that become more effective lower that glycemic index that we talked about again before so don’t underestimate cinnamon again you can put in a lot of different things you can even put it in just uh something that you drank too uh Lattes or whatever but make sure you get your daily dose of uh of cinnamon and boost your your ability to get that six-pack show on quicker guys when it comes to getting six-pack abs you know everyone wants to know what are the best tips what can I do what exercises should I do uh what should I use should I use an ab roller um you know should I do how many sets of it how many reps should I do but one of the most overlooked training variables guys and I’m going to tell you right now don’t overlook it is the time the rest time between your sets so remember it doesn’t matter what you’re doing if you’re doing it in the wrong rest time you’re not going to get the results that you have to you got to keep those rest times minimal you got to keep them in a very specific amount we talk all about it in athl X it’s one of the key elements of the program and the success of why it’s become one of the best ADW workouts out there in addition to everything else get those rest times nailed down guys you know first and foremost then start addressing the exercises then start addressing the reps and sets and everything else all right everybody knows how important water is but if you want to actually keep your metabolism running you have to drink water throughout the day we know that every cell on the body requires water to operate at its highest level so my tip is not just drink water we know you should do that my tip is the first thing you do when you wake up in the morning should be to have a glass of water I don’t care if you just have to literally jug it down you’re going to get about 10 oz 12 O if you can try to drink two glasses it’s probably the best time the most likely time that you’re going to be able to do that because you haven’t had wate