Advertising

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

Advertising
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.

    Advertising

    #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.

      Advertising

      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.

      Advertising

      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.

      Advertising

      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.

      Your Body on Caffeine Addiction: 70 Cups of Coffee in 7 Days 7 Super Fast Remedies for a Pulled Muscle in Neck Why You Should Keep a Fitness Journal to Jumpstart Weight Loss Hit a Weight Loss Plateau? Here’s How To Break Through It How to Gain Muscle Quickly and Naturally (A Step-by-Step Guide)

      Trending in Health

      1 How to Improve Digestion: 6 Ways For Stressful People 2 Why Am I So Sleepy And How to Stop Feeling Tired? 3 14 Habits That Will Increase Your Longevity 4 How To Stay Motivated For Making Healthy Lifestyle Changes 5 10 Simple Ways To Be More Active

      Read Next

      Advertising
      Advertising

      Last Updated on January 13, 2022

      10 Cheap And Amazing Honeymoon Ideas

      Advertising
      10 Cheap And Amazing Honeymoon Ideas

      A honeymoon is important.  The wedding is over.  The months, or even years, of stress and planning are finally over.  It’s time for the two of you to relax, settle in, and start enjoying your time together as you embark on your first journey as a family.

      To make the most of this time for the least amount of money, it’s important to focus on what you want out of a honeymoon.  This isn’t your typical list of touristy honeymoon locations everyone goes to.  Rather, it’s a list of cheap honeymoon experiences a couple can enjoy together, regardless of where it’s at.

      1. Camping

      A week long camping trip is a fantastic way to see how you mesh together as a couple.  You’re put in a low impact “survival” situation where it’s just the 2 of you and nature.  You have a chance to see how your new spouse handles themselves when left with the basics of life.  There are amazing national parks all over the United States where you can camp for a week for $20-30, disconnect from technology, and enjoy some of the natural wonders our nation has to offer.

      Advertising

      2. Staycation

      You don’t have to go anywhere for a honeymoon.  In fact, the tradition of taking a honeymoon vacation is a relatively new one.  Prior to the 19th century, a honeymoon involved staying home together for a month to get to know each other physically.  Think of how blissful it could be to take a full month off work, disconnect from the outside world, and focus entirely on projects together.  You may not be wowing your friends and family with pictures of some exotic location, but they’ll be envious of your escape from the rat race nonetheless.

      3. Island Getaway

      People tend to overspend on their honeymoon vacations to Hawaii, Tahiti, etc.  Going to these places doesn’t have to be expensive.  You don’t need to stay in a 5 star resort when you’re on a Best Western budget.  You’re there to be in the atmosphere of the island, not a hotel room. Book a cheap flight and sleep in a hotel alternative, on the beach or in your car.  It’s the view in paradise that really matters.

      4. Fancy Resort

      Book an expensive resort, spa, or retreat in the city you live in.  While this may seem counterintuitive as a cheap destination, when you consider your savings on airfare and other travel costs, you can afford to be treated like royalty within your own city limits.  If you book a honeymoon package, you’ll end up with a lot of free amenities and extra attention.  There’s no need to fly halfway across the world to live the good life.

      Advertising

      5. Road Trip

      The journey is often more fulfilling than the actual destination.  If you fly out to some exotic locale, you’ll be stuck on a plane for 8-30 hours.  Rent a luxury car, pick a handful of places you each have always wanted to visit, and go on an adventure.  You can keep food costs down by packing your own snacks, but it’s always a good idea to sample the local delicacies wherever you go, even if it’s only a few states over.

      6. Charter a Boat

      If the ocean is your thing, a week-long cruise can cost you $1500-$3000 per person, depending on the destination.  You also have to factor in travel costs to and from the cruise, alcohol, souvenirs, and on-shore excursions.  You’ll also be surrounded by people.  For the same price (and often much cheaper), you can charter your own boat and enjoy the experience in private.

      7. Las Vegas/Atlantic City

      If gambling is your thing, these are the places to do it.  Which one you choose depends on your preference, budget, and proximity.  The way to make this vacation cheaper is to gamble smart.  Stay away from low odd tables (i.e craps, roulette) and read up on the MIT blackjack strategies to beat the house.  If you do it right, you can win enough for a free trip (and gain a valuable team skill in the process).

      Advertising

      8. Themed Retreats

      There are weeklong retreats all over the world where you can fully immerse yourselves as a couple into a hobby you’re both passionate about.  Go on a yoga/meditation retreat, a ranch, a vineyard/farm, a backpacking adventure, treasure hunt, or whatever you’re into.

      9. Working Honeymoon

      Your honeymoon doesn’t have to be a vacation.  For a truly memorable experience, dedicate a week to a charity or volunteer organization.  You can drive out to a campground to help restore it in the offseason.  Maybe you’ve always wanted to volunteer to help out your local animal shelter, plant trees, help the homeless, etc.  Use the time to do something together as a couple that will fulfill you spiritually while contributing to the community.  Just because you’re on a honeymoon doesn’t mean you can’t be productive.

      10. Festivals, Fairs & Special Events

      Every city, state, and country has festivals, fairs, and special events.  Find one you’re interested in.  If you time your wedding right, your honeymoon can be a trip to one of these festivals.  Burning Man, SXSW, Bonnaroo, the Renaissance Fair, regional harvest festivals, Mardi Gras, New Years Eve in Times Square, a movie premiere, or whatever you’re into.  If you plan your honeymoon at the right time in the right place, the possibilities are endless.

      Advertising

      Featured photo credit: Josue Michel via unsplash.com

      Read Next