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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.

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      Last Updated on January 11, 2021

      11 Hidden Benefits of Using Oil Diffusers

      11 Hidden Benefits of Using Oil Diffusers

      Affordable, relaxing, and healthy, oil diffusers are gaining popularity with people everywhere due to their extensive benefits. Oil diffusers work through the simple process of oil diffusion, which uses heat to turn oil into a vapor that is then spread around a living space. Diffused oil can have several relaxation and health-related benefits, including safe scent-dispersion, mosquito and mold defense, stress relief, and more!

      Read on for 11 hidden benefits of using oil diffusers.

      1. Safe Scents That Make Sense

      Unlike candles or air fresheners, oil diffusers release cleansing molecules into your air that work to purify it, not overload it with unhealthy chemicals. Electronic diffusers also do not pose the fire risk that candles do. Plus, they contain the added feature of interchangeability, which means you change oil types for different scents and health benefits.

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      2. Stress Relief

      Several lab studies have confirmed that diffusing essential oils like lavender have been shown to reduce stress and help relieve anxiety in medical patients. Preliminary studies have also shown that oil diffusers can help alleviate symptoms of depression.

      3. Improved Sleep

      Diffused oil has relaxing properties that can help people of all ages fall asleep quicker and sleep more soundly. Electronic diffusers not only have the option to mix and match different oil blends (Try a lavender, Bulgarian rose, and Roman chamomile blend to help with insomnia), they also run at a gentle hum that helps relax an agitated mind. Many also come with an auto shut-off feature to help conserve oils once you have fallen asleep.

      4. Appetite Control

      Much like gum, oil diffusers can help stimulate the senses in a way that works to curb appetite. New research has shown that diffused peppermint oil can help curb appetite by inducing a satiety response within the body. Diffused peppermint oil has also been shown to increase energy.

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      5. Bacteria and Mold Killing

      When essential oils are diffused in the air, they break down free radicals that contribute to the growth of harmful bacteria. Eucalyptus, thyme, and tea tree oils are especially good for this purpose. Diffused oil is also highly effective when it comes to combating fungal yeast threats, as the oil help makes the air inhospitable for yeasts such as mold. Pine and red thyme essential oils are best for combating mold.

      6. Decongestion and Mucus Control

      Ever tried Vick’s Vapo-Rub? Its decongesting powers come from active ingredients made from the eucalyptus tree. In principle, oil diffusers work the same way as Vapo-Rub, except they diffuse their decongesting vapor all around the room, not just on your chest or neck. Oil diffusers have been known to cure pneumonia in lab mice.

      7. Mosquito Repellant

      Nobody likes mosquitoes — but when the trade-off means using repellants full of DEET, a toxic chemical that can be especially harmful to children, mosquito control can often seem like a lose-lose. However, scientists have shown that oil diffusers can be used as a safe and highly effective mosquito repellant. Studies have shown that a diffused oil mixture containing clove essential oil and lemongrass essential oil repelled one type of Zika-carrying mosquito, the Aedes aegypti mosquito, at a rate of 100%.

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      8. Pain Relief

      While applying oils directly to areas of your body may be the most effective way to alleviate pain, diffusing essential oils can also be an effective means of pain relief. When we inhale healthy essential oils, they enter our blood stream and can help internally relieve persistent pain from headaches, overworked muscles, and sore joints.

      9. The New Anti-Viral

      Research into the anti-viral effects of oil diffusion is now just gaining steam. A recent study showed that star anise essential oil was proven in medical experiments to destroy the herpes simplex virus in contained areas at a rate of 99%. Another study showed the popular DoTerra oil blend OnGuard to have highly-effective influenza-combating powers.

      10. Improved Cognitive Function

      Diffusing essential oils has also been shown to improve cognitive function. Many essential oils have adaptogenic qualities, which can work twofold in soothing us when we’re stressed, and giving our bodies a pick-me-up when we’re feeling down or sluggish. By working to level out an imbalanced mood, diffused oils also help us to focus. There are also several essential oils which have been shown to help balance the body’s hormones. With prolonged use, these oils can work to repair the underlying causes responsible for hindering cognitive function.

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      11. Money Saving

      With ten clear benefits of oil diffusers already outlined, there is one more that should now be obvious: using an oil diffuser will help you to save money. As an anti-viral, bug repelling, and stress-relief solution rolled into one safe product, an oil diffuser used with the proper oils will save you money on products you might otherwise be buying to help cure those pesky headaches or get your kids to fall asleep on time. If you’re wondering just how affordable oil diffusers can be, check the buyer’s guide to the best oil diffusers — you’ll be sure to find one that fits your budget!

      Featured photo credit: Jopeel Quimpo via unsplash.com

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