Key Principles for Getting Six-Pack Abs

The elusive and coveted “six-pack abs” have become a status symbol for fitness and sex appeal. Having that defined, dense cluster of muscles on your torso means you work hard for your body and you deserve the admiration (and perhaps lust) that goes with that dedication. For those of us who want to bare our tummies at the beach, on the dance floor, or even in the bedroom with pride, working towards that six-pack is a constant battle and goal.

I’ll concede that genetics plays a part in how easily those abs come, but even if you feel like you’re “abdominally challenged”, there are some key ideas that will put you on the right track towards getting and maintaining that six-pack. Incorporate these principles into your nutrition and exercise habits, and you’re guaranteed results. 

It is an extremely rare and lucky person who can eat whatever they want and not have fat around their midsection. Getting a six-pack requires that you achieve a very low body fat percentage because your stomach is usually one of the last areas for fat to disappear. You can do thousands of crunches and situps a day and get your abdominal muscles as strong and developed as can be, but if there’s a thick layer of belly fat covering them, no one will be able to admire your handiwork.

In order to facilitate your body’s fat loss, you must control your total caloric intake and make efficient use of those calories to still get all the nutrients your body needs. In general, this means limiting the amount of fat you consume (some fat is essential to your body’s function), getting plenty of protein (for energy and muscle support), and sticking to “good” carbohydrates (whole grain, fiber-rich sources). The amounts you need from each of those areas are dependent on several factors, including your activity level, exercise routine, age, and, of course, genetics. However, those three general guidelines form the basis of any six-pack friendly diet.

I’ve seen plenty of guys who only lift weights and work lifting machines at the gym. They have massive arms, rippling shoulders, and bulging pectorals. Unfortunately, another “bulging” area is their midsection, and not in a good way. Weightlifting is a great, even necessary form of exercise to building a stronger, sexier body, but that activity alone will not get you your six-pack. Along with that nutritious diet, you’ll need to incorporate regular sessions of aerobic/cardiovascular exercise to burn off excess calories and kick your body into fat-burning mode.

There are myriad activities you can perform to satisfy your cardio needs. Gyms typically have treadmills, elliptical, exercise bikes, stairclimbers, and other machines to get your heart pumping and sweat dripping. If the outdoors is more to your liking, running, rollerblading, and biking around the neighborhood are also great ways to burn calories. If you really want to push your body and burn the most calories in a given time period, shoot for interval training (performing an aerobic move as fast or hard as possible for 15-30 seconds, followed by 2-3 minutes of performing that move at a leisurely pace to help your body recover, repeating this cycle a few times).

Whatever form of aerobic exercise you choose, aim for at least a 20-minute cardio session. The 15-20 minute mark is where your body begins to run out of carbohydrate-based fuel and must then dip into your fat reserves in order to provide you the energy to exercise. It is at this point that the fat begins to literally melt off your body. Extending your cardio workout to 30-45 minutes will help you to capitalize on your body’s shift to “fat burning” mode. Cardio should be done at least three times per week, but if you have the time, aim for 5-6 times per week to accelerate your fat loss and six-pack achievement.

I got this tip from a personal trainer friend of mine. Many of us think that we can simply do situps or crunches all day to get that six-pack. However, while those moves serve to tone and tighten our tummies, they don’t necessarily develop bigger and stronger abdominal muscles. Like our other muscle groups, we have to challenge our abs with increased resistance if we want to improve their size and shape. Doing so will help the abdominal muscles show more prominently underneath your skin.

Weighted abdominal moves require a bit more thought than just sitting on the floor or mat and doing those crunches and situps we associate with ab work. Holding a light weight (anywhere from 5 to 20 lbs, depending on your strength level) while doing those traditional moves is one way to further challenge your midsection. You can take it a step further by performing those moves on a decline bench. Hanging leg raises are considered to be one of the best moves for building your abs, and in this case, your legs serve as the “weight” that challenges your body.

Variety is also important in your ab routines. Mix up weighted moves with the typical crunches. Incorporate static plank moves to work your “inner” abdominals (which lie underneath your exterior abdominal muscles) for added stability and to “push” your abs out. As with your other muscle groups, you need to hit your abs from multiple angles and with varying amounts of reps and resistance levels in order to maximize your results.

Let me first say that a supplement will NEVER be a substitute for putting the three previous ideas into practice. There are no shortcuts or fast-tracks to getting that six-pack; that’s part of why we turn our heads when we see people with them. Any product that’s marketed as an easy way to getting abs is a sham.

That being said, a legitimate fat burner can be a way to improve your results and accelerate the fat loss from a good diet, regular cardio, and effective ab routines. There are tons of products on the market, so be cautious of your selection. Hydroxycut is probably the most popular of those offerings, and Jet Fuel Pyro is a newer product that is also generating a lot of buzz and positive testimonials.

Fat burners are based on chemical combinations that grant you more energy (to fuel your workouts) and amplify your body’s natural fat-melting mechanisms. But those chemical compounds may also have additional and unwanted side effects, including accelerated heart rate, high blood pressure, and insomnia. Before taking any supplement, it’s best to consult your physician to get his/her insight into the product and your medical history. In addition, I strongly recommend taking a reduced dose of any supplement initially to see if you experience side effects. Not even your physician will know exactly how it will react with your body.

Again, a fat burner is NOT a substitute for the right eating and exercising habits, and is not a requirement for getting a six-pack. However, if used properly, it can help get you to that low body fat threshold a bit more quickly and efficiently than without the supplemental help.

Getting your abs to show is not an easy task, but if you stick to these principles, you’ll be well on your way to achieving that goal. Just remember that we take notice of a hard stomach because of the effort and dedication it takes to have one. Don’t give up!