If you desire to have lean six-pack abs, here is what you have to do:
1. Choose your parents wisely. Most people who have a six-pack tend to more naturally be so. True, many have to work at maintaining them, but having the right genes probably contributes the most to one’s natural physique. The reality is that, if your parents struggle with body fat, so too are you likely to struggle.
2. Maintain a consistent diet. By “consistent”, I mean, maintain your calories relatively close to the maintenance range for having a lean physique. Constant “yo-yo” dieting will ultimately cost muscle mass. Eat lean with sufficient calories to fuel performance and muscle growth.
3. Avoid prolonged abdominal workouts. All the sit-ups and planks in the world won’t give you a six-pack if you maintain the “soft cooler” (I like to say “I have a six-pack, I just keep it in a soft cooler.”) One cannot “spot reduce” abdominal fat, and, as long as there is fat under the skin, the body will look fat. Whole-body workouts that engage the core muscles will strengthen the abdominal muscle—and burn more calories in the process. Squats will do more to strengthen the abs and burn fat than will crunches. Focus time spent on abs instead on intense strength training (with the basic 5—squats, deadlifts, bench, rows, and presses—as the foundation), HIIT, and HIIRT to maximize muscle hypertrophy and energy expenditure.
4. Cut the crap. Cutting alcohol is possibly at the top of this list. Few people, who don’t naturally have a lean physique, can have a six-pack and have a six-pack, too. Also, say “goodbye” to desserts and cheat meals. If one is smart with his or her diet and manages calories and macros well, one might be able to have a small occasional dessert and maintain a six-pack. The definition of “dessert” will likely have to change for most of us. The good news is that there are some delicious options for those who can moderate. Forget about chips and other “junk food”. Clean and healthy eating is essential to a sustained six-pack.
5. Time it for the beach. Even the best physique athletes are not in show-shape 365-days-a-year. Most will have some cutting to do leading up to shows and photo-shoots. Your favorite actor? They, too, are likely to be a bit “out of shape” when they aren’t on the set. So, maintain a healthy body composition for most of the year and do a “micro-cut” when you need to show more skin (i.e., restrict the calories a bit more for 4-6 weeks before the beach vacation—but don’t expect to be able to trim more than 8-12 lbs). Sustained fat loss takes time. Expect to safely and effectively shed fat at a rate of 1-2 pounds per week.
6. Don’t buy into the idea that you have to show abs to be in shape. Body builders, physique athletes, models, and actors may need to shed excess pounds for shows and photo shoots, but most of us don’t. So, choose to maintain a healthy body fat. If we are honest with ourselves, few of us will ever be running around shirtless where any one is going to care. Enjoy life and don’t stress over body fat. Strong, athletic muscle trumps skinny with abs showing any day.
Be your best today; be better tomorrow.
Carpe momento!