Weight Loss

3 steps for building 6 pack abs from our trainer Ed!

By Ed Stephenson, Healthy Man Trainer

Having 6 pack abs is one of those things which many men have as a goal the minute they start thinking about exercise, their physique or working out. For many, it’s a highlight of strength, sexuality and is the epitome of being fit and healthy.

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While many of us want to have a shredded pack like Sylvester Stallone in Rambo, many of our actions to achieve this goal are misguided. The secret to gaining 6 pack abs, is, in realty quite simple if you break it into 3 easy steps.

3 simple steps to get you building pack abs

Photo by cottonbro from Pexels

Diet

First up; Diet! This is arguably the most important step to getting those abs you’re looking for. Locked away in everyone’s body, is a legit set of 6 pack abs. It’s part of our muscular system and those muscles are all there no matter how unfit, overweight or unhealthy you are. So that’s a positive realisation, now all we have to do is reveal it to the world. To do that, the most efficient way is to watch our diet. If you are in a calorie deficit, i.e. consume less energy than your body uses to operate on a basic operational basis, then you will lose weight. Ideally, you want to lose fat, not muscle, however weight loss can be both fat and muscle loss, depending on your macronutrient intake and what exercise you are completing.

So basically, cutting down on how much we consume on a daily basis, is the first step toward getting better shape and definition through our abs!

Get some help with reducing your calories by working out your BMR.

Exercise: Cardio, Compounds and Core

Exercise is the next critical stage to getting those tight abs. While we are cutting down on our diet, if we exercise, whether it through cardio or weight resistance movement, we will burn more calories and our abs will become more prominent.

Cardio and aerobic exercises including rowing, running and outdoor sports which get your heart rate up, is a fantastic way to get the body moving and awake, making it more responsive to calorie changes, resulting in fat dropping and your abs showing through.

Resistance exercises in the form of compound movements such as squats, deadlifts, rows and pull-ups, can fire up your core muscles and assist in building up strength through your abs. The constant core and ab activation required for your compound movements increases their strength, size and stability, which will keep you firing along for your pack goals.

Specifically isolating and building up the ab muscles can be beneficial in producing results for your abs, however, it will not be as efficient. Examples like sit-ups, planks, side planks, crunches, leg lower, bicycle crunches, v sits and the like, paired with a good deficit diet; will show a well-toned midsection year-round. Ideally, we can include a balance of quality compound movements with isolation ab movements for maximum ab recruitment and growth.

Consistency

The final aspect to attaining a strong and attractive 6 pack is consistency. One day of good eating won’t get you jacked, in the same sense you won’t lose your 6 pack abs after one day of poor dieting.

All we need is consistency in our diet and training to maximise our chances of attaining the body we are after. Consistency pairs heavily with routine and scheduling. If we have a strong structure and routine in our training, we are likely to continue positive patterns into the long term, all with the greater goal of creating positivity in our lifestyle which we can pass onto others.

Constant and consistent exercise will keep our bodies on point, burning more and more calories and keeping us in a deficit. The afterburn effect of constant resistance exercise effectively gives your body a slightly higher metabolic rate, aiding any deficit you have in your diet.

If you follow these 3 simple steps, your abs will begin to show in no time, and finally, you won’t have to wear your plastic AB apron at your next family BBQ.

Read more advice and tips from Ed here.

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The reviews are in! What blokes say about it...

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ed-stephenson
written by:

Ed Stephenson

Ed is The Healthy Man's Trainer and Ambassador, he has 7 years of experience in the fitness industry. His qualifications include a Certificate III, Certificate IV in Fitness, with a Certificate in Nutrition. He's here to help men get fit, lose weight and gain strength through exercise, nutrition and making the right decisions.