Eugene Sandow's Six Pack

Old school strongman Eugene Sandow

Getting a six pack is not so difficult as you may think. It requires some effort on your part, but the process is quite simple.

With all of this misinformation spread across the web, there is no wonder why people are confused and can’t achieve the results that they want. You don’t need a complicated diet nor a complicated training system.

To get the six pack look, you have to fulfill the following 2 criteria:

  1. Well developed abdominal muscles
    If you are skinny yet you don’t have visible abs, this is the main reason.
  2. Low body-fat percentage
    On the other end, there are people with well-developed abs without a visible six pack.

If you miss one of these criteria, your abs will not be visible.


How To Build Your Six Pack Abs

To build your abdominal muscles you have to increase the strength of your core. Doing more crunches is not going to do the trick. You have to practice with more challenging core exercises and have some days focused on bigger rep ranges (8-15) with easier exercises for hypertrophy.

Something else you can do is to practice with strength training parameter on other muscle groups as well. This will help you build muscle faster since the body will produce more growth hormones.

Depending on your strength level, you can check my previous post for some easy core exercises or you can download my free report for more advanced variations.

How to Lose the Abdominal Fat

Unfortunately, it’s not possible to target the fat around the abdominal region. As a result, you have to target your whole body’s fat. You can do this by training with higher intensity, by taking care of your diet or both.

Training wise, to burn more fat, you have to increase the intensity of your workouts. Try adding some hill sprints or workout finishers to your current training routine. Another great way to burn fat is to walk every morning 10-30 minutes (or more) on an empty stomach. Working out on a fasted state helps a lot, too.

Diet and Nutrition

Healthy meal image

Eating healthy can help you lose fat. [1]

The right diet is going to help you fulfill both of the criteria for well developed six pack abs. By planning your meal intakes right and eating the right foods, you are going to build muscle and burn fat simultaneously.

In the beginning, the most important thing to do is to start eating healthy. If you are not healthy, a six pack shouldn’t be your priority.

Some steps you can take to get started:

  • Eat more vegetables (preferably organic)
  • Consume more healthy fats
  • Avoid sugar consumption
  • Stop eating junk foods
  • Avoid processed foods
  • Etc.

After you have taken care of the basics, you can start experimenting with meal timing and other more advanced strategies, such us fasting. For a complete diet approach, you can check The Renegade Diet by Jason Ferruggia [2].

Of course, to see the results that you want you will have to stay consistent with your diet.

Now that you know what you have to do, the next step is to take action and implement what you have learned in your own training.

If you have any questions in regards to this post, feel free to contact me or comment below.


Photo source: [1] Mike Haller

[2]. I have written a review of the Renegade Diet. You can read it here.