Six Pack Abs. The goal of nearly every trainee. The one sign showing that you have trained hard and followed your nutrition plan consistently. The envy of every other gym goer who hasn’t got there yet.
So – How do you get them?
Is it nutrition? Yes
Is it training? Yes
Is it consistency? Yes
Are there shortcuts – No
The truth of the matter is the people who have achieved the coveted Six Pack have worked for it, longer and harder than those who don’t have it. Of course there are exceptions to every rule (genetic anomalies, people with altered abdominal musculature) but a defined abdominal wall is achievable for everyone if they are consistent.
Here are the 6 main steps to follow (notice the irony in 6?) you need to implement if you want a six pack in your near future.
- Perform full body strength training
There are so many reasons for this. Increased metabolic rate, increased muscle, higher levels of fat loss etc, etc. The main reason we want full body weight training for a six pack is simple – we want every muscle worked every training session for every reason mentioned! Split workouts will not be as efficient for a six pack as they are for muscle gain so lets make our training time as focused as possible!
2. Eat with a caloric deficit.
To lose fat, we need to be in a caloric deficit. When going for a Six pack, don’t expect to gain huge amounts of size in other areas. One goal at a time is the most efficient way to go about it. Check out this article to figure out what your unique caloric requirements are.
3. Cardio – You need it
Cardio training is a great way to increase your weekly caloric expenditure and will also supply you with some much needed recovery if done correctly. Check out this article for our cardio guidelines.
4. Strength training for the abdominals
The abdominals respond to training like any other muscle. If you want to have a six pack, the muscles need to gain size. Some of the best training we have found for that is Gymnastics Strength Training. This style of training will progressively overload the abdominals, make them strong as anything and develop mobility at the same time. Check it out!
5. Avoid foods you are intolerant of
Foods that an individual may have problems with (bloating, gas, discomfort) may totally obscure a developing six pack due to inflammation and water retention. This article may help and you may want to work with a Coach here.
6. Rinse and repeat
A six pack is not made in 2 weeks. It takes a long consistent effort. Read this article for more on what it truly takes to make a transformation stick.
There you have it. A Six Pack in 6 Simple (not easy) steps. Go make it happen.