Help me get a six pack! I hear this all the time.
The saying goes, abs are made in the kitchen, not the gym…
Whoever first said this clearly has not got a six pack because abs are revealed in the kitchen, but they are certainly made in the gym.
You see like any muscle, if you don’t train it, it will shrink, meaning that it will be less visible. If you’re here because you want jaw-dropping inspiring abs, then we’re going to need to build your abs with exercise.
Good news for you, as we are going to cover everything in this 6 weeks to six-pack abs. We’ve got the best exercise and six pack tip & tricks all below.
But don’t get me wrong, if you already have a body fat percentage of 20-25% and are currently training with weights for that last 1-2 years or more it’s reasonable that you can reveal your abs in the next 6 weeks.
Even if it takes you 12 weeks or 12 months, wherever you are starting from today, follow these steps to get six pack abs.
So let’s dive right in with the most important rule for six-pack abs.
The most important rule for Six-Pack Abs: Create Calorie Deficits!!!
Ignore all the diet nonsense you read and hear about in magazines and plastered all over the internet, shedding fat always comes down to one simple fact. You must burn more calories than you consume. That’s how you remove the layer of fat sitting on your belly that’s been hiding your six-pack.
So how do we create calorie deficits?
1. Cardio AND Weights!
There are two camps when it comes to cardio… The high intensity (fun-stuff) which is great for busy people and parents who need to squeeze workouts into their busy schedule. Although high-intensity cardio looks badass (hashtag: bragging rights) – it is often poorly performed by the public – Sorry Joe Wicks, but you’re not helping here with your poor exercise instruction.
On the other side of the fence are the steady state cardio folks. Steady state cardio is more time consuming, but it is far better for individuals who have muscular imbalances, and exercise beginners.
It really doesn’t matter which one you pick, just pick one that’s right for you, and that you can keep up. For weight loss, all that matters is calories burned.
Your choice of cardio will do wonderful things for your body, it will get you lean, but it is far better when combined with weight training, else you will lose weight but without an ab insight. Remember, abs need to be trained for them to grow and show.
The more muscle you have the more calories you will burn.
The best diet to follow (and the only diet you should follow) is the diet that you can stick too.
Everyone has different styles, different tastes, different beliefs, it doesn’t matter which did you choose, all that matter’s it calories.
The perfect diet for a six pack would start with eating 20-30grams of lean protein, thats about a palm size portein of a chicken breast. Follow this up with 2-3 fistfuls of veggies, eat lots of greens, and fill up the rest of your plate with from carbs and healthy fats. (Click here for a shopping list)
Fill in this calorie calculator to find out how many calories you should eat for six pack abs
Use an app like My Fitness Pal, or Loseit, to track your calories daily.
If you measure it, you can manage it!
3. Drink Water!
Not only will drinking water fend off hunger it will also help remove water retention that can leave you looking soft. This is going to be important as you begin to reach 12-15% body fat levels, so that the skin is closer to the muscle in order to appear defined.
Fill up an empty 2 litre milk bottle with water in the morning and carry it with you throughout the day and drink it throughout the day inbetween meals. Most of the times when we snack, it is because we are thirsty, so stay hydrated and you will eat less.
4. Use Spot Training
Place your hand on the fattest part of your body. Do you notice it is cooler to touch then leaner parts of your body? That is because fat has a poor blood supply, which makes it more difficult to burn off, in order to reveal your six pack. Training the muscle next to the fatty area of your body will increase blood flow to this area and there for becoming more efficient at removing fat.
Now there are a lot of know-it-alls that say, “spot training does not work” – I advise reading this article on T Nation about Spot Reduction is Real.
What these folk are really wanting to say is, bigger movements like squats, deadlifts, push-ups, burpees ect… require more muscles, and there BURN MORE CALORIES – so absolutely, big compound exercises are essential for revealing the abs, and this is because we want to burn more calories than we consume – however, isolated ab exercises must also be supplemented because spot training is proven to work, AND remember, burning calories will reveal the abs, but we must train the abs to grow in order to show.
5. Diet Pills and Weight Loss Supplements
Don’t waste your money. These diet pills are caked with ingredients that have never been proven to support fat loss and many can be dangerous if taken in large dosages in order to make a difference. I advise skipping the diet pills and weight loss potions and just put in the hard work to get your six pack.
Exercises to grow your six-pack muscles
Now that we have looked at the ways to get a six pack, it’s now time to look at the best exercises to make your abs pop out.
Like spot about earlier, big compound movements like squats, deadlifts, push-ups and burpees ect… (yay burpees) are the exercises that are going to burn the fat, but we also want to add isolate ab exercises inorder to increase fat mobilisation around the torso inorder to remove stubborn fat. Aim to add these exercises into your day 3-4 times a week.
Pick 2-3 of these exercises to add into your workouts and complete 3 sets of 20-30 reps. TIP: I like to add ab work at the start of my workout (ask me why in the comments below)
Hanging Leg Raise
Lower Ab Leg Lift
Revealing six-pack abs will require hard work, consistency, and discipline. If anyone tells you any different they are either lying or know a plastic surgeon who can give you implants! Oh dear…
There are no magic shortcuts to six pack abs, so put in the work, create a calorie deficit, move often, lift weights and do cardio, stay hydrated, skip the pills, and visualise your success often. If you tick all these boxes you will achieve six pack abs.best