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How to Get a Six Pack: The Proven Way to Never Fail Again

How to Get a Six Pack: The Proven Way to Never Fail Again

I remember that one client approaching me in the gym, where I work as a trainer.

He told me that he’s been training for so long to get a six pack, but still hasn’t seen results yet. He asked me how to get a six pack and if I can recommend him some ‘stuff’ to get the six pack faster. He was referring to steroids.

Instead of answering his question, I asked him how long he was training so far. He told me that he’s been training for years. This sparked my curiosity, as I only see him in the gym a few times a year. I asked if he’s training at home in the meantime. He told me that he takes a break every 3 months, because he’s not seeing results.

This habit of regularly taking breaks prevents that person from chiseling his midsection. Getting a six pack takes more time than you think.

     Three Common Six Pack Myths

    “The first principle is that you must not fool yourself – and you are the easiest person to fool.” – Richard Feynman

    Where the person taking multiple breaks failed is consistency. You can do hundreds of core exercises one day, but if you don’t do it on a continuous basis, you’re doomed to fail.

    I have to be honest here: real results usually only start coming after three months to a year. There is no shortcut. Most people start in May to get their six pack for summer. That’s about one month. That’s too short of a time period and you will be frustrated if your six pack has not arrived yet. Your goal should be able to motivate you, but it should also be fairly realistic.

    Most people fail in getting a six pack because they’re bound to some stubborn six pack myths. Some beliefs that the media, your friends or unscientific newspapers has engrained in you. Let me tell you the three biggest myths so they won’t stop you in achieving your goals.

    #1 No Carbohydrates In The Evening Or Other Diet Fads

    I was following a No-Carb Diet once. I’m ashamed to tell you this, but it’s true. I’ve done this diet fad for two weeks. The result? I had no energy in the gym and was angry all the time. I lost some pounds – which I gained all back immediately after stopping the diet.

    You don’t need to follow the latest top-notch diet trend that you’ve read about in a fitness magazine. Stick to the basics. Carbohydrates will not make you fat. Carbohydrates are fuel for your body and brain. Neither will intermittent fasting surely lead to weight loss. Long-term habit change is king. Simply start eating better today than you did yesterday.

    You have to realize that six packs are made in the kitchen. You can’t put out a fire while pouring oil on it. Pay attention to your nutrition. Eat whole, un-processed plant foods. Plants are lower on calories overall than meat and contain more fiber, which means they will make you feel full faster and with less calories.

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    #2 Follow A Rigorous Workout Schedule

    I remember trying out high intensity interval training. HIIT is a high performance training made for athletes. I decided to start my workout routine at 5AM in the morning. I stuck to this workout schedule for two days.

    My workout schedule was too rigorous. 100 sit-ups a day won’t bring you a six pack. Working out two hours for 7 days won’t get you closer to that chiseled midsection either. What matters, like in all aspects of life, is consistency and a long-term view. Ask yourself: Is the current workout schedule that you’re following sustainable and focused on your goals?

    The best workout for a six pack is, based on my experience, a whole body workout. With a focus on compound exercises. Compound exercises are for example: the squats, deadlifts, pull ups and bench press. Basically movements where a lot of muscle groups are trained simultaneously. This will burn more calories and increase your testosterone levels. Supplement this workout schedule with two times low-intensity, long-duration cardio per week. Endurance training for 30 minutes minimum.

    If that’s too hard, no problem. Start with 5 minutes and then slowly amp up.

      #3 Six Packs Are Purely Genetical

      I was not blessed with a six pack from birth. Most people that you see walking around with a chiseled midsection aren’t. To some people it comes easier, other people have to work really hard for it.

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      The tendons are genetic, though. Genetics play a role in determining whether or not you will have four, six or eight packs.

      Genetics will not determine, whether you’re willing to work hard enough to lose that excess fat around your belly or strengthen your core muscles. Everyone is able to lose fat and everyone is able to build muscles. What truly matters is how important it is for you to reach your goal.

      Where Most People Fail

      My little brother used to tell me of his first attempt to get a six pack. He went jogging, approximately for 10 minutes, to the next supermarket and bought himself an energy drink. He then returned home.

      Little did he know that this ‘exercise-routine’ actually lead him worse off in the long-term. The energy drink contained more calories than his jogging exercise would burn.

      Most people fail to see the big picture. I certainly did. My sixpack took years to be revealed. It could’ve taken me less time if I could’ve fixed my mindset earlier.

      Your nutrition may be top-notch but you may be drinking and partying every weekend, which drastically blunts your exercise results. Or your exercise routine may be great, but you’re never sleeping more than 4 hours a night and are constantly stressed out.

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      You have to look at the big picture. How good is your workout routine? Is your diet in check? If not, what could you do to make it better?

      The Proven Way to a Six Pack

      Get Your Mindset Right

      You’ve heard me talking about your mindset in my latest posts. Because it’s such a crucial factor. Your mindset is one of the biggest parts that you would need to change and it’s also the hardest one.

      Ask yourself: how bad do you want it? What is my motivation? Even with all the tips in check, it usually takes years of training until the six pack slowly fades in. Everyone that is telling you that they got a six pack by doing that magic exercise or swallowing that magic pill, is just, sorry to tell you that, lying in your face.

      Use a Shopping List

      Clean up your diet. Once I’ve stopped living with my mother, following a healthy diet turned out to be much easier. Not because my mother is a bad cook or forces us to eat McDonalds – no. But because she often bought chocolate and cookies for special occasions. These special occasions turned out to be nearly every evening when I came home after work.

      You can’t eat buckets of ice cream at 1 AM in the morning when you’re not buying the buckets of ice cream. It can be that easy. Start using a shopping list and buy healthier foods.

      Hire a Personal Trainer

      If you’re still searching for more accountability: hire a personal or an online trainer. The latter often being a little bit less expensive. A trainer can be the person that fully understands your health goals and that guides you to a healthier you with a chiseled midsection.

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      Reading such articles is a great start, but studying a couple of articles won’t replace a couple years of experience of a professional.

      If you want to know more about how I get a six pack, watch this animated video: Six Pack – How To Really Get One

      More by this author

      Florian Wüest

      Qualified and experienced fitness trainer and online coach.

      Why You Should Keep a Fitness Journal to Jumpstart Weight Loss The Truth Behind Rapid Weight Loss and the Best Way to Shed Pounds How Long Does it Take to Build Muscle and Increase Fat Loss? How Vegan Bodybuilding Diet Keeps Hunger at Bay While Plant Based The Biggest Myth Debunked: The More Protein You Eat, the Faster You Build Muscles?

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      Last Updated on July 18, 2019

      10 Small Changes To Make Your House Feel Like A Home

      10 Small Changes To Make Your House Feel Like A Home

      Your house is more than just a building that you live in. It should be a home that makes you feel welcome as soon as you open the front door.

      Making your house feel like a home is not something that simply happens on its own. You need to make some changes to a house when you move in, to give it that cozy, warm feeling that turns it into a true home. To help you speed the process, follow this guide to 10 small changes to make your house feel like a home.

      1. Make the Windows Your Own

      When you move into a home, they often come with boring Venetian blinds or less than attractive curtains.

      One of the best ways you can instantly warm your home and make it showcase your style is to add some new window dressing. Adding beautiful curtains not only improves your home’s appearance, but it can also help to control the temperature.

      2. Put up Some Art

      If you have a lot of bare walls in your home, it will seem sterile no matter how beautiful your paint or wallpaper is.

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      Hanging art on the walls will instantly give it personality and make it feel like home.

      3. Improve the Aroma

      A house that is not filled with inviting smells will never feel like a home. There are loads of ways you can make your home smell nice. There are tons of air fresheners on the market you can use.

      Incense and scented candles are a nice option as well. Don’t forget that baking in a home is also a great way to fill it with an aroma that instantly smells like home as soon as you open the front door.

      4. Put out Lots of Pillows and Throws

      A great way to make your home look warm and inviting is to place lots of pillows and throws out on the furniture. It is much better to have too many pillows than not enough.

      There is nothing like the feeling of sinking into a cushiony pillow that feels like a cloud to make you feel like you are at home.

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      5. Instantly Class up Your Closet

      If your closet is filled with wire or plastic hangers, it will never truly feel homey. To instantly make your closet feel classy, change out your old hangers for wooden ones.

      Not only do they look great, but they are better for hanging your clothes as well.

      6. Improve Your Air Quality

      One of the most overlooked ways to make your house feel more like a home is to improve its air quality.

      The easiest and best way to upgrade the air quality in your home is to change the old, dirty filters in your furnace regularly. Get some air filters delivered to your home so that you always have some on hand.

      7. Fill it with Plants

      Another way to improve the air quality in your home is to fill it with plants. You should have plants in every room of your home.

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      They help to improve the air quality and they look beautiful. As well as making your home appear homier, plants also help to boost your mood and lower your stress levels.

      8. Change the Doorknobs

      Most people don’t really give their doorknobs a second thought unless they are broken. That is a shame because changing your doorknobs is an easy way to add personality to your home.

      Changing your old, boring doorknobs to new ones that are works of art will instantly brighten your home.

      9. Upgrade Your Tub or Shower

      There is nothing like luxuriating in a whirlpool bath or steam shower to make the cares of the day melt away. Your family deserves a bit of luxury when they are in their bathroom.

      Install a new shower or tub today to make your bathroom worthy of a place in your home.

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      10. Fresh Cut Flowers

      You can make any room in your house feel homier by placing a vase full of beautiful flowers in it. The gorgeous look and intoxicating aroma of fresh cut flowers will immediately brighten your day when you encounter them.

      You don’t have to make all these changes at once. Try one or two a day though, and your house will feel like a home before you know it. The trick is to constantly keep adding these homey touches to make your home a place worthy of its name.

      Featured photo credit: https://www.pexels.com/photo/black-wooden-round-analog-wall-clock-on-brown-wooden-wall-121537/ via unsplash.com

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