This is arguably the most common question asked to personal trainers;
‘How do I get a six-pack?’
The answer is overwhelmingly simple, but the issue has been complicated for decades by misguided, misinformed advice as well as people trying to make a quick back from ludacris quick-fixes like;
– Six Second Abs
– Slender tone
– Fat burning pills
… And my personal favourite…
– Abdominal firming gel
None, I repeat NONE of these gimmicks work. A six pack is only possible when these two prerequisites are in place;
– A low level of body fat
– A degree of abdominal muscular development
Contrary to popular belief, crunches or ‘sit ups’ alone will not grant you a six-pack. To have visible abdominals, the fat on your stomach needs to be melted away, revealing the muscle below.
This means that a fat loss program will do far more for your six-pack endeavors than 1000 sit-ups a day ever will.
So how do you loose fat?
– Eliminate all sugar processed foods and trans fats from your diet
– Eat small, regular meals made up of lean protein, complex carbohydrates and good fats
– Don’t remain seated for longer than two hours
– Do some form of exercise everyday
But what about training? Surely you need to do SOME sit-ups?
I know plenty of people with visible, well developed abs who’ve never done a sit up in their life. So what kind of training do you need to do to get one?
– Perform compound lifts every time you workout e.g. Squats, Deadlifts, Bench presses, Military Presses, these all engage the core
– Perform as many of your exercises as possible standing up
– Add in some dedicated an training to your routine, but make sit-ups a very small part of that training, there are thousands of different moves for the abs
– Perform cardiovascular workouts to accelerate fat loss, but prioritize resistance training.
And that’s it.
Getting a six-pack isn’t a simple case of doing loads of sit-ups, or getting as skinny as possible.
If you follow this blog regularly you’ll notice a theme emerging, almost every fitness goal is achieved by practicing good nutrition and training effectively and consistently, getting a six-pack is no different.