Punch Your Way To A Six-Pack

Contrary to popular belief, doing thousands of crunches isn’t the secret to getting a shredded six-pack. This is because you can’t target a specific area of your body to sculpt and burn fat. If you’ve been doing it wrongly all this time and not seeing visible results at this point, fret not – because we’re here to help!

Ready to kick-start your journey to getting that elusive six-pack you’ve been dreaming of? Today, Evolve Daily reveals how you can Punch Your Way To A Six-Pack:

1) Pick up martial arts

Muay Thai is one of most powerful and effective martial arts in the world.

Muay Thai is one of most powerful and effective martial arts in the world.

If you look at fighters, you’ll notice that they all have something in common: chiseled abs. Well, it shouldn’t come as a surprise, considering the fact that martial arts requires a strong core. After all, the core muscles generate the driving force behind those swift and explosive strikes!

It doesn’t matter whether it’s Muay Thai, Boxing, or Brazilian Jiu-Jitsu – martial arts offers an awesome full body workout which would not only give you a toned body, but also equip you with self-defense skills for real life situations.

Tip: Cross-training is a great way to shock your body, as well as work and build various muscle groups, so don’t be afraid to try new forms of martial arts to surprise your body!


2) Eat smart

Ensure that you're getting the essential vitamins and nutrients by maintaining a balanced diet.

Ensure that you’re getting essential vitamins and nutrients by maintaining a balanced diet.

When we say “eat smart”, we aren’t encouraging you to go on an extreme diet or live on only vegetables and water. One of the best ways to build muscle is to consume protein, as well as ensure you’re getting enough carbs, healthy fat and of course, your fruits and vegetables! Basically, it helps to maintain a balanced diet and drink at least 8 glasses of water daily, so that your body can get all the nutrients it needs.

Tip: Include these fat-burning foods in your daily diet, and avoid processed and fast food as much as you can.


3) Do bodyweight exercises

Push-ups can strengthen your upper body.

Martial artists include strength and conditioning in their workouts so as to maximize their performance.

Strength and conditioning not only helps you build muscle and boost your stamina, but also makes you stronger. That’s why fighters always make it a point to include strength and conditioning exercises in their workouts, so as to stay on top of their games.

Bodyweight exercises such as squats, lunges, leg raises and pull-ups can help sculpt your body as they work various muscle groups. If you wish to build your abs, then deadlifts are the way to go – because you’ll have to utilize your core while doing it.

Tip: Don’t be afraid to get creative and try out different combinations and/or reps of bodyweight exercises each time you do them. As we mentioned earlier, it’s always good to keep your body guessing!


4) Be consistent

BJJ No-Gi World Champion and ONE Superstar Bruno Pucci made his MMA debut in 2011.

BJJ No-Gi World Champion and ONE Superstar Bruno Pucci made his MMA debut in 2011.

It takes a great deal of dedication and discipline to get your desired six-pack. That’s why not everyone has it. Of course, it’s absolutely necessary for you to consistently go for training and give your 100% each time – especially if you want to see results. Apart from that, you have to ensure that you’re also consistent with getting enough rest, staying hydrated and munching on nutritious food daily.

Tip: Log your meals and workouts in a journal, so you can keep tabs on your progress and ensure that you’re on the right track.


5) Set realistic goals

UFC Lightweight World Champion Rafael Dos Anjos trains hard at Evolve MMA's Fighters Program.

UFC Lightweight World Champion Rafael Dos Anjos trains hard at Evolve MMA’s Fighters Program.

Unrealistic goals might cause you to get demoralized or give up before even making significant progress. This is because they’d be unattainable, and as a result, you’d kill yourself trying to reach them. Take your dream chiseled abs for example – you definitely aren’t going to get them overnight, so when you aim to get ripped within a week, but it doesn’t happen even after you work out intensively and eat clean, chances are you might feel disheartened and as a result, throw in the towel.

It helps to work towards such long-term goals by breaking them up into smaller, more attainable goals. For example, establishing a workout routine and sticking to it, or perhaps, to be able to lift a certain weight by the end of the month.

Tip: Spend some time each day reflecting and evaluating what you’ve done. Are you making the right choices when it comes to reaching your goals? It also helps to write it all down in a progress journal so you can monitor your journey.


If you’ve been dreaming about getting that six-pack, it’s time to stop thinking and start doing. So go on, train hard and get those abs of steel!



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