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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 November 19, 2019

      20 Time Management Tips to Super Boost Your Productivity

      20 Time Management Tips to Super Boost Your Productivity

      Are you usually punctual or late? Do you finish things within the time you stipulate? Do you hand in your reports/work on time? Are you able to accomplish what you want to do before deadlines? Are you a good time manager?

      If your answer is “no” to any of the questions above, that means you’re not managing your time as well as you want. Here are 20 time management tips to help you manage time better:

      1. Create a Daily Plan

      Plan your day before it unfolds. Do it in the morning or even better, the night before you sleep. The plan gives you a good overview of how the day will pan out. That way, you don’t get caught off guard. Your job for the day is to stick to the plan as best as possible.

      2. Peg a Time Limit to Each Task

      Be clear that you need to finish X task by 10am, Y task by 3pm, and Z item by 5:30pm. This prevents your work from dragging on and eating into time reserved for other activities.

      3. Use a Calendar

      Having a calendar is the most fundamental step to managing your daily activities. If you use outlook or lotus notes, calendar come as part of your mailing software.

      I use it. It’s even better if you can sync your calendar to your mobile phone and other hardwares you use – that way, you can access your schedule no matter where you are. Here’re the 10 Best Calendar Apps to Stay on Track .

      Find out more tips about how to use calendar for better time management here: How to Use a Calendar to Create Time and Space

      4. Use an Organizer

      An organizer helps you to be on top of everything in your life. It’s your central tool to organize information, to-do lists, projects, and other miscellaneous items.

      These Top 15 Time Management Apps and Tools can help you organize better, pick one that fits your needs.

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      5. Know Your Deadlines

      When do you need to finish your tasks? Mark the deadlines out clearly in your calendar and organizer so you know when you need to finish them.

      But make sure you don’t make these 10 Common Mistakes When Setting Deadlines.

      6. Learn to Say “No”

      Don’t take on more than you can handle. For the distractions that come in when you’re doing other things, give a firm no. Or defer it to a later period.

      Leo Babauta, the founder of Zen Habits has some great insights on how to say no: The Gentle Art of Saying No

      7. Target to Be Early

      When you target to be on time, you’ll either be on time or late. Most of the times you’ll be late. However, if you target to be early, you’ll most likely be on time.

      For appointments, strive to be early. For your deadlines, submit them earlier than required.

      Learn from these tips about how to prepare yourself to be early, instead of just in time.

      8. Time Box Your Activities

      This means restricting your work to X amount of time. Why time boxing is good for you? Here’re 10 reasons why you should start time-boxing.

      You can also read more about how to do time boxing here: #5 of 13 Strategies To Jumpstart Your Productivity.

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      9. Have a Clock Visibly Placed Before You

      Sometimes we are so engrossed in our work that we lose track of time. Having a huge clock in front of you will keep you aware of the time at the moment.

      10. Set Reminders 15 Minutes Before

      Most calendars have a reminder function. If you have an important meeting to attend, set that alarm 15 minutes before.

      You can learn more about how reminders help you remember everything in this article: The Importance of Reminders (And How to Make a Reminder That Works)

      11. Focus

      Are you multi-tasking so much that you’re just not getting anything done? If so, focus on just one key task at one time. Multitasking is bad for you.

      Close off all the applications you aren’t using. Close off the tabs in your browser that are taking away your attention. Focus solely on what you’re doing. You’ll be more efficient that way.

      Lifehack’s CEO has written a definitive guide on how to focus, learn the tips: How to Focus and Maximize Your Productivity (the Definitive Guide)

      12. Block out Distractions

      What’s distracting you in your work? Instant messages? Phone ringing? Text messages popping in?

      I hardly ever use chat nowadays. The only times when I log on is when I’m not intending to do any work. Otherwise it gets very distracting.

      When I’m doing important work, I also switch off my phone. Calls during this time are recorded and I contact them afterward if it’s something important. This helps me concentrate better.

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      Find more tips on how to minimize distractions to achieve more in How to Minimize Distraction to Get Things Done

      13. Track Your Time Spent

      When you start to track your time, you’re more aware of how you spend your time. For example, you can set a simple countdown timer to make sure that you finish a task within a period of time, say 30 minutes or 1 hour. The time pressure can push you to stay focused and work more efficiently.

      You can find more time tracking apps here and pick one that works for you.

      14. Don’t Fuss About Unimportant Details

      You’re never get everything done in exactly the way you want. Trying to do so is being ineffective.

      Trying to be perfect does you more harm than good, learn here about how perfectionism kills your productivity and how to ditch the perfectionism mindset.

      15. Prioritize

      Since you can’t do everything, learn to prioritize the important and let go of the rest.

      Apply the 80/20 principle which is a key principle in prioritization. You can also take up this technique to prioritize everything on your plate: How to Prioritize Right in 10 Minutes and Work 10X Faster

      16. Delegate

      If there are things that can be better done by others or things that are not so important, consider delegating. This takes a load off and you can focus on the important tasks.

      When you delegate some of your work, you free up your time and achieve more. Learn about how to effectively delegate works in this guide: How to Delegate Work (the Definitive Guide for Successful Leaders)

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      17. Batch Similar Tasks Together

      For related work, batch them together.

      For example, my work can be categorized into these core groups:

      1. writing (articles, my upcoming book)
      2. coaching
      3. workshop development
      4. business development
      5. administrative

      I batch all the related tasks together so there’s synergy. If I need to make calls, I allocate a time slot to make all my calls. It really streamlines the process.

      18. Eliminate Your Time Wasters

      What takes your time away your work? Facebook? Twitter? Email checking? Stop checking them so often.

      One thing you can do is make it hard to check them – remove them from your browser quick links / bookmarks and stuff them in a hard to access bookmarks folder. Replace your browser bookmarks with important work-related sites.

      While you’ll still checking FB/Twitter no doubt, you’ll find it’s a lower frequency than before.

      19. Cut off When You Need To

      The number one reason why things overrun is because you don’t cut off when you have to.

      Don’t be afraid to intercept in meetings or draw a line to cut-off. Otherwise, there’s never going to be an end and you’ll just eat into the time for later.

      20. Leave Buffer Time In-Between

      Don’t pack everything closely together. Leave a 5-10 minute buffer time in between each tasks. This helps you wrap up the previous task and start off on the next one.

      More Time Management Techniques

      Featured photo credit: Unsplash via unsplash.com

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