Advertising
Advertising

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.

    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.

      How I Lose Weight, Get to 9% Body Fat and Build Muscles with Vegan Diet The Biggest Myth About Losing Belly Fat: Can You Lose Belly Fat Only? The Truth of Rapid Weight Loss: How to Actually Shed Pounds Why You Should Keep a Fitness Journal to Jumpstart Weight Loss How Long Does it Take to Build Muscle and Increase Fat Loss?

      Trending in Health

      1 Will a Weight Loss Cleanse Really Improve Your Health? 2 Intermittent Fasting Weight Loss (The Ultimate Weight Loss Hack) 3 8 Best Teas for Weight Loss and Fat Burning 4 The Effects of Stress on Your Body And Mind (You Never Knew) 5 7 Signs You’re Burnt out (And How to Bounce Back)

      Read Next

      Advertising
      Advertising
      Advertising

      Last Updated on October 14, 2020

      How To Be Successful In Life: 13 Life-Changing Tips

      How To Be Successful In Life: 13 Life-Changing Tips

      What is success to you? How to be successful in life?

      To some, when they think of success, they imagine wealth; others want power; some just want to make a positive impact on the world.

      All of these are perfectly valid, indeed success is a concept that means different things to different people. Though no matter what success is to you, it almost certainly isn’t something will come easily.

      There are countless guides and books to being successful, however, as success is personal and unique to each individual. The advice contained in these books can often not be relevant. Therefore following the advice of a single individual can often be unhelpful.

      With this in mind, considering the advice of a great many people, people whose ideas of success were different both to each other, and quite possibly, to you can be a good alternative.

      What follows is a list of 13 of the best pieces of advice from some of the most successful people who have ever lived. If you want to learn how to be successful, these tips are essential:

      1. Think Big

        From Michelangelo Buonarroti, Great Renaissance Artist:

        “The greater danger for most of us lies not in setting our aim too high and falling short; but in setting our aim too low, and achieving our mark.”

        There are few artists as influential as Michaelangelo. Today centuries after his death, his work still inspires and connects to people. His work is world famous, just think of his statue of David, or the Mural in the Sistine Chapel in the Vatican.

        Imagine then, if he decided not to work as an artist.

        Being a successful artist has always been extremely difficult, imagine if he decided to give up this ambition in favour of something easier?

        Oftentimes, people often decided to put their dreams aside for something more “realistic”. To give up their dream for something easier. This quote teaches us the danger of such a point of view.
        Instead be ambitious.

        2. Find What You Love to Do and Do It

          From Oprah Winfrey, Media Mogul:

          “You know you are on the road to success if you would do your job and not be paid for it.”

          This is a good quote to remember and think about when you’re at work.

          Imagine being as successful as possible in your current job. Ultimately you’ll probably find yourself working extremely hard and this it will take up much of your time.

          If it’s a job you hate, then being successful at it might only mean filling your life with something you hate to do. What’s the sense in this?

          Instead, why not focus on doing something you love? When you’ve found what you’re passionate about, you get the motivation to keep you moving. Success at this means the fulfilment of your dreams.

          Not sure what your passion is yet? You should learn about this Motivation Engine first.

          Even if you’re not successful, you still filled your time with something you love to do. Many successful musicians spent years of their lives doing unpaid performances, the only reason they kept playing was because they loved to perform.

          Advertising

          3. Learn How to Balance Life

            From Phil Knight, CEO of Nike Inc.:

            “There is an immutable conflict at work in life and in business, a constant battle between peace and chaos. Neither can be mastered, but both can be influenced. How you go about that is the key to success.”

            All too often, people think that to be successful, they need to make the object of their success their life.

            If a person thinks their job will lead them to success, then they may spend countless hours per day, and well into the evening working hard.

            However this comes at the cost of rest, your health and having an enjoyable life. Ultimately they may burn out and cease to be successful at their job anyway.

            If success comes from having a strong social life and a good group of friends, their job may suffer; meaning that they may lose their job, and then be unable to afford going out with friends.

            In these ways, success, as Phil Knight says above, is helped by balance. Think of it as a balance between rest and work, or work and play.

            To achieve that balance, this Ultimate Guide to Prioritizing Your Work And Life can help you.

            4. Do Not Be Afraid of Failure

              From Henry Ford, Founder of Ford Motors:

              “Failure is simply the opportunity to begin again, this time more intelligently.”

              There is a story, it’s unconfirmed whether it actually happened, yet the message within is none the less true:

              Thomas Edison inventing the lightbulb was the result of several hundred failed attempts. In an interview, he was asked “How do you feel after all of your failed attempts?”

              His response was great, “I didn’t fail, I learned hundreds of ways not to invent the lightbulb”

              He saw each “failure” as a lesson. From that lesson he learned what won’t work, and also might work instead.

              Each failed attempt, each rejection, were key steps on his path to success. It is easy to feel like you should give up after a failure. But perhaps in that failure is a lesson.

              Pay attention to your failures, study them. Perhaps then you’ll learn how to succeed.

              If you find it difficult to fight your fear of failure, here’s a guide for you: Why You Have the Fear of Failure (And How to Conquer It Step-By-Step)

              5. Have an Unwavering Resolution to Succeed

                From Colonel Sanders, Founder of KFC:

                “I made a resolve then that I was going to amount to something if I could. And no hours, nor amount of labor, nor amount of money would deter me from giving the best that there was in me. And I have done that ever since, and I win by it. I know.”

                This, in many ways relates to the above quote about learning from your failures.

                It’s the easiest thing in the world to give up from a failure. The only way to push on is if you have the true burning desire to succeed, to not be moved or dissuaded from your goals.

                If you are not truly dedicated towards success, then each failure will hurt more, each set back will slow you down.

                Success is hard; without the unwavering desire to succeed, this difficulty may seem insurmountable. With the desire, it is merely an obstacle to go through.

                6. Be a Person of Action

                  From Leonardo da Vinci, Renaissance Genius:

                  “It had long since come to my attention that people of accomplishment rarely sat back and let things happen to them. They went out and happened to things.”

                  Though it was said hundreds of years ago, it works just as much today as it ever had. It applies to literally any successful person.

                  Think about it, picture someone like William Shakespeare:

                  When we think of the time he lived in, we think of the time in a way shaped by him. When we think of Renaissance era Italy, we think of Michelangelo and Leonardo Da Vinci. Or think about the present day, Bill Gates or Steve Jobs. Our current way of life would simply be incomparably different if they didn’t accomplish what they did.

                  You’re probably reading this article on a device by a company that they either founded or companies influenced by them.

                  All these figures were proactive, they saw ways to do things differently and did them. If they let the world shape them, then they’d simply fit into the background. Instead they shaped the world.

                  Applying this to you?

                  Don’t be afraid of going outside the norm. If you can think of a better way to do something, do it that way. If you fail, try again.

                  7. Cultivate Positive Relationships

                    From Theodore Roosevelt, 26th President of America: “

                    The most important single ingredient in the formula of success is knowing how to get along with people.”

                    The best leaders and some of the most influential people (and Theodore Roosevelt is one of the best leaders and one of the most influential people to have lived) were not those who caused commotions, who fought with people or disregarded people; but were people who were friendly to those around them.

                    People liked them. They wanted them to do well.

                    This is key to good leadership.

                    It’s logical. If someone likes you, they want to help you; if you give them a suggestion, they’ll gladly follow through with it.

                    But if someone doesn’t like you, they may either refuse to help or actively get in your way.

                    Advertising

                    What’s more, it’s always a good idea to cultivate good relationships. You can never tell who will prove to become someone who’ll be able to help you in a big way, or even be a good and supportive friend.

                    As such, help people and they may help you; and be good to people, and they my be good to you.

                    8. Don’t Be Afraid of Introducing New Ideas

                      From Mark Twain, Famed Author:

                      “A person with a new idea is a crank until the idea succeeds.”

                      It is an unfortunate truth that those with the boldest ideas are often disregarded.

                      Most of us are taught from an early age to think and do things similarly to everyone else. This can be great to fill an existing role. But to truly do things differently (and all successful people did things differently), you need to think differently.

                      If you have a new idea, don’t throw it away because it’s new and different; instead, celebrate it. Your strange new idea might one day be the one that leads you to success.

                      9. Believe in Your Capacity to Succeed

                        From Walter Disney, Founder of Walt Disney Company:

                        “If you can dream it, you can do it.”

                        Success has to be something you can imagine yourself achieving.

                        It is possible that you will come across those who doubt you and your ability to succeed. You must not become one of these people because the moment you cease believing and dreaming is the moment these dreams fall away.

                        Keep dreaming!

                        10. Always Maintain a Positive Mental Attitude

                          From Thomas Jefferson, 3rd President of America:

                          “Nothing can stop the man with the right mental attitude from achieving his goal; nothing on earth can help the man with the wrong mental attitude.”

                          Like the above quote says, you need to trust in your ability to succeed. This is the only way to cultivate the right mindset.

                          Replace negative thoughts with the positive ones. You need to approach problems, not as obstacles stopping you, but merely tasks that need to be completed for you to keep going.

                          If you stay positive and think like this, setbacks won’t affect you so much, people’s doubts won’t impact you and even the biggest obstacles will seem like minor problems.

                          However with the wrong mindset of doubt, you’ll be much easier to stop.

                          11. Don’t Let Discouragement Stop You from Pressing On

                          Advertising

                            From Abraham Lincoln, 16th President of America:

                            “Let no feeling of discouragement prey upon you, and in the end you are sure to succeed.”

                            It is an unfortunate fact of human nature — all of us in some way, doubt ourselves. This can be made far worse if others doubt us too.

                            When surrounded by doubts, giving up can actually seem like a good idea. Don’t pay attention to the doubts. If you are discouraged, ignore it.

                            Watch this video and learn what to do even when others don’t believe that you’ll succeed:

                            If this discouragement moves into your mind and you begin to doubt yourself. It is important to ignore this too. This is How Self Doubt Keeps You Stuck and How to Overcome It

                            12. Be Willing to Work Hard

                              From JC Penny, Founder of JC Penney Inc.:

                              “Unless you are willing to drench yourself in your work beyond the capacity of the average man, you are just not cut out for positions at the top.”

                              You might have heard the quote that “success is 1% inspiration, 99% perspiration” or you may have heard about the 10,000 hours idea.

                              Whichever way you frame it, they say one thing:

                              True success comes from work.

                              You’ll never become successful if you don’t work towards your goal in life and keep working towards it.

                              Check out this article and you’ll understand Why Hard Work Beats Talent.

                              13. Be Brave Enough to Follow Your Intuition

                                From Steve Jobs, Co-founder of Apple Inc.:

                                “Have the courage to follow your heart and intuition. They somehow already know what you truly want to become. Everything else is secondary.”

                                In ancient Greece, there was a group of Oracles who lived in Delphi. Everyone who needed advice or to know their future visited them, from the poorest of society to kings. Above the doorway of the temple were the words “know thyself”.

                                If you strongly believe and desire something, chances are that you already have an idea how to get there. If not, you may naturally know what things will help you and what things will slow you down.

                                It’s like how your body can detect danger even when things seem safe.

                                Ultimately then, you need to trust your own instincts.

                                Final Thoughts

                                What you might have noticed is that many of the above lessons are similar — most are about developing the right state of mind. This clearly suggests that the key to achieving success, in whatever you wish, comes down to the way you approach it mentally.

                                Advertising

                                Moreover, no matter what stage of life you’re at now, you can still make a difference and pursue success. You can make resetting your life possible when you do this: How to Start Over and Reboot Your Life When It Seems Too Late

                                More Tips for Achieve Success

                                Featured photo credit: Ryan Wong via unsplash.com

                                Read Next