How to get a six pack, and lose the one pack

Is your one pack hiding the many? To have a six pack is a prestigious physical feat, especially when it’s combined with a proportional, muscular physique. Many people struggle to develop visible abs as they simply don’t know what to focus on in order to make it happen. Developing a six pack is not necessarily easy, but it is quite simple and can be mastered through knowledge and regular practice.

In this article you will learn about the 7 most important factors needed to create an awesome six pack…

1. MAKE THEM VISIBLE

The truth of the matter is that everyone has six pack abs, it’s all about actually making them visible. To make your abs stand out you need to get rid of excess bodyfat that is covering them. The best way to do this is by eating a healthy diet and working out regularly.

2. HIGH PROTEIN, LOW CARBOHYDRATE DIET

When trying to get lean, it’s important to intake less calories than your body needs to maintain its current weight. This is most easily accomplished if you reduce your intake of carbohydrates such as bread, pasta and rice, and also processed foods which are generally unhealthy. But while you’re on a caloric deficit, you should also eat a lot of protein, optimally in the 100-140g range. This will ensure that you don’t lose any muscle through the cutting process.

3. INTERMITTENT FASTING

Intermittent fasting basically means skipping breakfast. Eating later on in the day two or three larger meals is better than filling yourself up with food from the moment you wake up. This way of eating will ensure that you eat less calories and will also keep your stomach flat, especially until that first meal. Fasting is an excellent way to give your digestive system a vacation, and it will reward you by making your abs more visible.

4. HIT THE TREADMILL

Doing cardio exercises is a great way to burn calories, especially when combined with a proper weightlifting regime. Cardio exercises that work best for losing fat are running, cycling, and swimming. The best time to do cardio is in a fasted state, preferably in the morning when you wake up. This is the time when the body is best prepared for such activity, as there is no serious digestion happening. This ensures that all of the focus and energy of the body will be on fat loss.

5. THE MAJORĀ FOUR

When working on a six pack, it’s crucial to not only lose fat, but also maintain the muscle mass we’ve already built. Since you’ll be in a caloric deficit, it’s best to actually lower the amount of time in the gym and the intensity of your workouts. In order to do this, cut back on isolation exercises and focus on the major 4 movements that engage the whole body. These 4 movements are:

  • Squats
  • Deadlift
  • Bench Press
  • Shoulder Press.

Doing these 4 exercises for 1 hour 3 times a week is enough to ensure you maintain the gains while shedding fat.

6. AB WORKOUT

On top of the 4 major movements, each training session should be complemented with 3-5 sets of ab exercises. These exercises can be chosen depending on your preference, and it really doesn’t matter too much which exercise you pick, as long as you really focus on the contraction of the muscle.

7. MORE WEIGHT, LESS REPS

There is a myth floating around that abs should be trained with many repetitions, as if this will ensure a greater fat loss in the stomach region. This is absolutely false, and if you want to increase your abs they should be trained within the hypertrophy range of 6-12 reps, just like any other muscle group. If you find that doing the exercise with your bodyweight is too easy, use dumbells, or plates to add more resistance.

CONCLUSION

Developing a visible six pack is simple, it just takes patience and dedication. Following these 7 main points, you will avoid many misconceptions and bad advice which are floating around the internet, and in due time, accomplish a goal that is rightfully admired by everyone.

Featured photo designed by Yanalya



About Luka Klapan 13 Articles
Luka Klapan has been part of the fitness community for over a decade. He's currently situated in Zadar, Croatia, where he's already helped hundreds of personal training clients take their physique to the next level. For the last five years Luka has written countless articles on fitness and self development related topics. It's hard to find anyone more passionate about synthesizing and sharing high quality information on physical exercise, nutrition and supplements.

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The content of this website is not intended to be taken as a replacement for professional medical advice, care, diagnosis or treatment of a doctor, dietician, nutritionist or fitness instructor. If you experience any medical symptoms you should consult your doctor immediately for proper diagnosis and treatment.