Maybe not every man desires a good ‘set of wheels’ (gym lingo for leg muscles).
Maybe not every man desires big pecs (gym lingo for Pectorals or the Chest Muscles).
Maybe, just maybe, not every man desires manly shoulders and massive guns (gym lingo for biceps/triceps or arms).
Maybe not every man desires a massive back.
However, I’m pretty sure every guy reading this, dreams of or at least dreamt of having a small, chiselled waist. What society commonly refers to as the “6-pack!”.
Even before we discovered that specific exercises could give you a small waist, there were some men but mostly women trying to make their waists smaller by diet alone. People today, still do. Look around you, what do you see? Men (of all ages) are afflicted with a big gut with waists in excess of 36″ because of lifestyle choices. This not exclusive to men as a lot of women tend to accumulate fat around the hips and thighs.
Women reading this can recall that their Great Great Grandmothers were squeezing themselves into reinforced corsets resembling straight-jackets. All for the purpose of getting that ‘hour-glass’ figure.
That way of doing things did achieve the desired effect in clothes. But, what happened when off came the beautiful dresses and corsets?
BLURP! Let it all hang out!
Gone was the beautiful, small, tight waist and … in place was a spare tyre that Michelin Tyres would be impressed with.
It is the same for a lot of men.
Unfortunately, with our gluttonous lifestyles in the modern world, where every person is ‘hungry for more’ in every aspect of their lives, walking around with an extra spare tyre is the norm. This usually affected men after 30 but these days we see younger men and women suffering from this phenomenon.
The “love handles’ as they are affectionately referred to is lugged around with them. Usually deposited around the waist-line.
If you’re a man, do you like carrying this extra weight around with you every single day? Be honest now? Apart from the increased health risks you become increasingly self-conscious of the layers of ‘smoothness’ accumulating around your waist. Not a desired look, I would imagine.
I’ve always said it is body-shape, not body-weight that matters. Are you an apple or a pear shape? You see, although being fat is an important health risk, where you carry your fat is even more important!
Men and women need to be more concerned with the ‘waist-to-hip’ ratio. Excess abdominal fat carries with it a higher risk of insulin-related metabolic problems: high blood pressure, elevated cholesterol, heart disease, and diabetes amongst others.
One other great thing about getting a tighter mid-section is that you improve your overall body-shape, moving towards the elusive “x-frame”. Smaller waist makes a man’s shoulders appear bigger and overall appearance more aesthetically pleasing.
So, you can see, by shooting for a slimmer, tighter waist, you are improving reducing your waist:hip ratio and hence reducing your overall life risks but also making yourself look more attractive. Full-stop! Aiming for a 30” waist is very important, don’t you think?
Here’s are a few of my 30” Waist 101 tips for getting started. The tips here should help men aim for a 30″ waist and women a 23″ waist. Possible? Of course it is! :
Who can get abs?
Almost anyone can get rid of their spare tyre around their waist if they had a strong desire to do so and acted on a good quality body re-engineering plan. I’ve had abdominals and a tight mid-section even before I set foot in the gym
Obviously, some people will find it more difficult than others. Of the three body types – ectomorph, mesomorph and endomorphs, the endomorphs find this task more difficult than the other two. I fall smack-bang in the middle, I’m a mesomorph and then the guys and girls on the other end of the spectrum, have a skinnier, more lighter frame – the ectomorphs.
So, to put simply, anyone and everyone can have a tight mid-section if they really desired one.
Do you need to do a thousands of sit-ups to get a 6-pack and 30” waist?
Short answer: No, you don’t.
However, remember, abdominals are muscles, just like triceps, biceps, pecs and lats. As such, they have to be developed with just as high an intensity in your training as you do the others.
Sure, I may have been blessed with a narrow waist, but that never stopped me from giving 100% effort to perfect my mid-section.
I do two exercises and 3 sets of each of them for 10 reps each. A total of 60 very focused, quality reps. So here it is for those of you that like numbers:
|Hanging leg raises||2-3||20 – 30||Twists|
|Bench crunches||2-3||20 – 30||Hanging knee raises|
It is a good idea to change exercises as often as possible. As the great 8 x Mr Olympia would say, “Don’t whip a tried horse!” meaning, you can’t make progress if you are pushing your body too hard or too fast.
What type of exercises is suitable to have a small waist?
Right from day one, I have always done two abdominal/waist exercises as main-stay: the bench crunches and the hanging leg raises. I’ve always split my abdominal workout into two distinct phases – the upper abs and the lower-part.
I like to keep things simple. Steve Reeves found the crunch as his best exercise for a good mid-section as well. The best results are gained when you perform the crunches with focused attention.
Another very important thing that I do to keep my waist small and tight is that I do not add any additional weight when working my mid-section. Why would anyone do that? Adding weight would increase your waist width, as abdominals, like any other muscle group would increase in size, wouldn’t it?
What’s the best time of day to work your mid-section?
Any time of day is ok.
However, I find the mornings to be the best time when you are on an empty stomach (before breakfast).
What equipment would a beginner require?
You don’t need any special equipment as on a more basic level, you can do the exercises I have always done on the floor or on a bench.
Most gyms have a chin-up machine where you could hang from while doing leg raises.
How long will it take to get a 6-pack and a 30” waist?
That would depend on two things:
- How much fat or spare tyre you’re carrying around your mid-section at the beginning of your journey.
- How strict you are on your nutritional plan
What diet will give me a 30” waist?
By now, every Tom, Dick & Harry out there is a personal trainer and/or some so-called ‘Expert’ could tell you a little bit about losing fat. One of the popular paths people go down is that of ‘low-carb’ diets.
Admittedly, these are quite effective.
They virtually guarantee to help you get lean, however, they can backfire if you don’t understand the right way to apply the low-carb format to training, protein intake and other important variables that will help determine your success in getting rid of the beer gut and keeping it off.
Here are my Top Five Diet Tips to losing your gut:
- Reduce your carbs by half. This would allow you to lose between half a kilogram and 1 kilogram per week.
- Reduce portion size. This is a good one especially if you are fuzzy on how many grams of carbs you are currently taking. Take the path of least resistance and simply cut your portions of carbs in half.
- Bump up your protein. That will be good for muscle fuel during your workouts.
- Cheat with vegetables. Great way to offset the cravings and feelings of deprivation.
- Drink adequate water every day. Water helps you lose fat. Period!
One thing I have learned about building muscle and about many things in life – you can’t rush it. You need patience. You’ve got to put in the work, the effort. Hard YAKA … eat … rest … recover… Grow.
There is no reason for you to over-train in pursuit of a 30” or ripped abs. Leave your ego at the door if you want to build muscle and a balanced aesthetic body.
I’ve always believed in patience and doing things right, from the start and doing it right, not some of the time – but, ALL THE TIME!
Follow my advice and you’ll walk a straight-and-narrow path towards a 30” waist but more importantly, a physique-building success. Right now, I boast a <32″ waist, on a good day, <31″. This does not happen by chance. I put in the hard work, the hard YAKA. Just like you need to as well.
Change your way of thinking. Adopt the new habits necessary on a daily basis and stay focused on your end goal whilst enjoying the journey there. You will get there. Believe.
Make that decision today.
Make the decision to help the most important person in the world to you: YOU.
Don’t just get fit, get a physique!
Ahoy until next time,
The old Captain Viking Pirate … & his thoughts on getting a 30” waist or 6-pack!