How to Get “Six Pack” Abs

**Photo Credit: Greg Plitt

 

It’s really not that complicated (doesn’t mean it’s easy).

Just follow these step-by-step guidelines:

 

Step 1: Build Some Muscle

This will take time (think MONTHS or YEARS), but don’t skip this step because it will set the foundation for each of the other steps moving forward.

In order to build muscle, you want to perform a wide variety of compound exercises (squats, deadlifts, presses, rows, lunges, carries, etc.) for multiple sets in the 3-15 rep range.

You also want to perform some abdominal exercises to better develop your midsection, because although everyone has abs – and will be able to see them if they’re at a low enough level of body fat – increasing the size and shape of your abs will really make them “pop.”

Each week, focus on doing more work (i.e. performing more reps or using more weight) than you did the week before.

Also focus on eating lots of quality food, and aim to gain about .5-1lb per week (a bit less if you’re a female).

Once you’ve done that for awhile, you’ll be in a position where you 1.) Have a solid physique worth revealing, and 2.) Have a fast metabolism that’ll allow you to diet on a higher number of calories.

You’ll also be carrying around a bit of extra fat (most likely) – which will make it hard to see your abs even if they’re developed – and that brings us to the next step…

 

Step 2: Lose Some Body Fat

Most men can see their abs at about 10% body fat, and most women can see their abs at about 20% body fat.

I wrote an article on fat loss for women (that also applies to men) that you can read HERE, but just to recap:

• Fat loss requires you to be in a caloric deficit, and you can achieve a deficit by either decreasing your food intake, or increasing your cardiovascular activity.

• Start with a small deficit (300-500 calories below your maintenance caloric intake, or the amount of food needed to maintain your current body weight), and make even smaller adjustments as you go along (minus 100-200 calories each time you hit a plateau).

• In my opinion, it’s best to start by decreasing your food intake, and only add in cardio when you no longer want to reduce food (unless you’re an endurance athlete or just really like doing cardio).

• Aim for a good balance of macronutrients.  I would recommend starting at around .8g per pound of bodyweight of protein, .3-.5g per pound of body weight of fat, and filling in the rest of your calories – the number of calories that stimulates fat loss – with carbohydrates.

• Eat foods that you enjoy, are nutrient dense, and that provide a lot of volume for a small number of calories.

• Choose cardiovascular activities that you enjoy and that don’t hinder recovery too much from your strength training sessions.

• Measure progress via what you see in the mirror, measurements, and the scale (in that order of importance).

• Keep grinding and making adjustments until you reach your goal.

If you do this correctly, you should get to a point where you have a “six pack.”

Then, the only thing left to do is…

 

Step 3: Maintain What You’re Doing

Your training and nutrition will change based on your current goals and lifestyle, but whatever you did to get a “six pack” – as a whole – will be what you have to keep doing to maintain it.

For most people, this will mean continuing to eat well, training hard, and performing at least a session or two of cardio per week.

It’s certainly easier to maintain a “six pack” than it is to get one (which means you have more leeway in your training and nutrition AFTER you’ve reached your goal).

But, jump ship completely and you’ll be right back where you started.

 

FAQ

Now that you know how to get a “six pack,” we’ll finish up with some commonly asked questions on the subject:

 

1. Is there a “fast” and “easy” way to get abs?

Nope.  Getting abs is a long and hard process, and the people who succeed are the ones with high levels of patience and dedication.

 

2. Do you have to do cardio to get abs?

Nope.  But doing cardio allows you to eat more food while you’re dieting, so you may want to throw some in.

 

3. Do you need to eliminate carbs to get abs?

Nope.  You need to eliminate body fat (to a point).  Carbs are important, and you should eat as many carbs as possible that still allow you to progress towards your goals.

 

4. Are abs really “made in the kitchen?”

Nope.  Abs are made in the gym.  They’re just revealed in the kitchen.

 

5. Does everyone have a “six pack?”

Nope.  Everyone has abs, but some people’s abs come in the form of a “four pack” or an “eight pack.”  The structure of your abs is dependent upon your genetics.  You can’t change that.

 

6. Do you need to do direct abdominal work to get abs?

Nope.  Your abs get worked during compound movements.   But, doing direct abdominal work makes your abs “pop,” and it also makes them more visible at a higher body fat percentage.  So, you may want to throw some in.

 

7. Are there certain foods that are better suited for getting abs than others?

Nope.  The amount of food you eat is far more important for getting abs than your choice of food.  But, food choice does matter for health and performance, so aim for a majority of nutrient dense, whole foods as the base of your diet.

 

8. Should everyone try to get abs?

Nope.  If getting abs is something you truly value, go for it.  But if it’s not something you value (not everyone cares about having abs), you’d be better off chasing a different goal.  Especially since you can be healthy, strong, and in shape with or without a “six pack.”