The 7 Commandments Of How To Get A Six Pack Or How To Get Abs For Dummies

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Six pack abs… We all want them. Few of us have them. Depending on your genetic make up it might seem almost impossible to get them. While for others it seems like they were born with them.

Now when it comes down to it there’s a few things that might be standing in your way of achieving a six pack (depending on where you stand right now) but the most important factor that determines whether or not you will have a ripped six pack of abs is your body fat levels… Straight up. You could be a skinny bean pole and if you’re lean enough you’ll have abs (granted that’s not the ideal look most people are shooting for). On the other hand you can be extremely built and have lots of muscle with thick, strong abdominal muscles but they won’t show regardless if they’re still covered in fat. Of course strengthening and building your ab muscles is also important but in order to have visible abs you’ve got to be lean and that part comes down to nutrition (read: intermittent fasting). This article covers the basics of everything you need to know how to get a six pack from nutrition all the way to working out.

Having said all that I absolutely know that you can get a six pack in a relatively timely manner if you really want it bad enough. So without further ado…

The 7 Commandments Of How To Get A Six Pack or How To Get Abs For Dummies

 

The 1st Commandment: Thou Shall Lose The Body Fat!

You may not consider yourself fat and you might even have less fat on you than most people walking this green earth but you wanted to know how to get a six pack so if you’re of average musculature then you’re going to have to get down to at least 10% body fat for them to begin to be noticeable and down to 7% for them to really start looking good.

dude who's pinching fat on his belly

Despite the plethora of garbage fat loss advice you might find on the net. There’s only a few fat loss methods that have proven to be effective across the board, while still promoting good health (very important). For the purpose of this post I’ll keep it simple. It’s going to come down to two things. A good (paleoesque as I like to call it) diet, and HIIT cardio (done in a specific way I have my clients do that’s way more effective than traditional HIIT cardio programs). HIIT being: High Intensity Interval Training.

With that in mind let’s move on to…

 

The 2nd Commandment: Thou Shall Control Thine Carb Intake

Sticking to the theme of fat loss you’re going to have to make some dietary changes if you want abs of steel. A simple protocol to follow is to stick to nothing but lean meats, fibrous veggies, fibrous fruits (GOOD: Berries, Apples,Figs – BAD: Mango’s, Pinnaple, Honeydew, Peaches) and conservative portions of nuts. Meaning you’ll have very little in the way of carbs. Now i realize this can be a bit hard at first but believe me it gets much easier with time. Intermittent Fasting is also a great approach to fat loss that if done correctly (and that’s very important) can both spare muscle tissue and accelerate fat loss. Not to mention the fact that intermittent fasting can help reduce carbohydrate cravings making your life just that much easier.

Now I’m not saying that you have to exclude all the delicacies of life but you do have to make a little sacrifice here (less so if you do intermittent fasting).

Another easy and very effective tactic is to have a carb cutoff late in the afternoon/early evening. That way you can eat carbs like you usually do during the day except you’d cut them off around 5 or 6pm and not have any carbs until the following morning. That way you’re not consuming carbohydrates during the hours that they’re less likely to be used and thus more likely to be stored as fat.

The 3rd Commandment: Thou Shall Control Thine Calorie Intake

Still on the topic of fat loss is the subject of calorie cutting. Not everyone reading this article is in need of calorie cutting. In fact some guys actually need to bulk up. But for those who have a bit of pudge holding them back from six pack abs calorie cutting can sometimes be what’s needed. Before even considering calorie cutting I usually start by having my clients try intermittent fasting. For many that’s all they need to shed the fat. But when you’ve done that and you’re still not losing the fat then it’s usually because your calories are high during your non fasting hours. Be aware that some foods are more calorically dense than others and despite the volume that they take up they are chock full of calories. Examples of calorie dense foods are:

  • Peanut butter (almond butter, macadamia butter or any other kind of butter for that matter)
  • Nuts
  • Avocados
  • Crackers
  • Chips
  • Pizza
  • Sweets (candy, cakes, sugar cereal, ice cream)
  • Anything fatty

So as you can see even foods that we normally consider to be healthy (ex: nuts, avocados) can be very calorie dense. And while these foods might contain health promoting nutrients you still have to be careful to not over indulge in these foods as it’s very easy to get in loads of calories without even being aware of it.

 

The 4th Commandment: Thou Shall Intermittently Fast

 

Now as if I haven’t spoken about intermittent fasting enough, I’m going to talk about it a bit more. The basic premise of intermittent fasting is that you fast intermittently… As obvious as that may sound that’s really all there is to it.Where it gets complicated is that there’s loads of various fasting protocols all with varied levels of effectiveness in regards to fat loss. Some say that you should fast 20 hours a day and only eat 4 hours out of the day while others think you should fast for 16 hours and eat for 8 hours of the day. I’ve tried plenty of protocols on both myself and my clients over the ears and hands down the most effective protocol is this one(link coming soon).

If you really want to know how to get a six pack or how to get abs that really turn heads intermittent fasting is your ticket.

 

The 5th Commandment: Thou Shall Perform HIIT Cardio

HIIT (High Intensity Interval Training) pretty much entails performing shorter cardio sessions that consist of short bursts of work that raises your heart rate followed by “active recovery” wherein you slow down and allow yourself to recover while still in movement (or completely resting if you’re still quite out of shape).

This form of cardio is much more effective than the LSD (long slow distance) type cardio you see being espoused so frequently. There are plenty of studies to prove this but more importantly I know this to be the case because I’ve helped a couple of hundred of people lose weight first hand (I’m a personal trainer FYI) and I’ve seen how much more effective HIIT is than almost any other form of cardio. I recommend doing doing 3-5 HIIT sessions a week depending on how intense you are able to push yourself and how much weight training you’re doing.

The 6th Commandment : Thou Shall Workout Thine Abs

This one is a total no brainer. No shit you’re going to have to workout your abs. Working out your abs isn’t going to solve all your problems though because despite how thick, strong and well developed your abs are they aren’t going to show unless you’re lean enough. Despite that it helps to train your abs because when they’re well developed they tend to start showing earlier and they just plain look better than underdeveloped six pack abs that only show because they’re on an extremely skinny frame. I recommend you train your abs heavy (of course heavy is relative to how strong you are) and in the 10-15 rep range. Taking your reps higher than that, as many people do recommend, only ends up delaying potential strength gains that could be had and only serves to cause sarcoplasmic hypertrophy (your muscles ability to hold fluid in the sarcoplasm) vs myofibrillar hypertrophy (actual muscle tissue growth). Some of my favorite ab exercises are hanging leg raises (as see in the picture above), and Dragon Flags, sometimes known as body levers (demonstrated in the picture below):

 

 

 

 

 

 

 

The 7th Commandment: Thou Shall Lifteth Heavy Weights

Now you don’t really need to lift weights to have abs but having a more muscular body helps with not only attaining a more attractive body but it also helps you lose fat and keep fat off. When you carry more muscle your body tends to burn more calories at rest therefor speeding up your metabolism and making it easier for you to lose fat. Now depending on your individual goals how you structure your weight lifting routine could vary so I won’t go into that too much here but do know that it will help you lose fat faster and thus speed up your path to a six pack.

 

Conclusion

There you have it “The 7 Commandments Of How To Get A Six Pack or How To Get Abs For Dummies”. I just gave you a rough guideline of just about everything you can start doing today to begin your path towards abs of steel. Like everything in life information can only do so much so get your ass up and get to work!

54 Comments

  1. When will the Intermittent fasting link be available?

  2. Hey. Im gonna try out your work out plan..and see where it takes me….cause im only lifting weights….

  3. Hey man good shit. Very helpfully, I know you say carbs and fats our bad, but what could I eat for a quick snack with out added calories?

    • Fruit Is always a good snack

    • chew gum it takes away your appatite

  4. Not only is this helpfull, its just plainass funny! I like the thou shall “lifteth” heavy weights the best! Keep on keepin on.

  5. Hi, I think this guide is absolutely fantastic. There is just one bit I don’t understand, are you meant to intermittent fast at the same time is doing intensive exercise and wieght training?

  6. Thanks a ton! That’s some really good advice! Will start on it right away!

  7. Nice article! It is inspiring me and I love the information you have provided.

  8. can u give me a training routine

  9. awsome

  10. would this still be a good plan if your 15? and for reps would you do 10 sets of 15 or 5 sets?

    thanks for the help

    • At age 15, with almost no body fat, I don’t have even a 2 pack, despite constant “HIIT”. But if you want to lose body fat, join football. it works.

      • You probably need to bulk Up then work On abs,gain a little weight than start ab workouts and lifting hold off on the cardio for a week or so than hit the running and whatever you like to do to shed that extra weight.

  11. I want to loose this unwanted body FAST

  12. What’s the intermittent fasting link?

  13. I want to be in a good health shape

  14. What if you’re a picky eater? Like if you don’t eat fruit or veggies, what then?

  15. Not sure what I think about intermittent fasting yet, I haven’t tried it, but so far eating light, frequent meals has been working pretty well for me.

    • If it ain’t broke don’t fix it. But when and if you do hit a plateau try out intermittent fasting and I’m sure you’ll be pleased with the results but more importantly with the ease with which you’ll attain the results.

      • i do at least 60-100 and i have a six pack thet is only visible sometimes but do the fasting or the biking it helps keep body fat off

  16. I’ve been doing 20-40 sit ups daily for about 2 months and I’ve seen alot of improvement and I’m only 13

    • Haha I’m a lazy 12 year old girl who loves food. But is skinny as a twig, the only thing my bikini body is missing is a six pack. Will this really work?

      • Don’t get a six pack. Guys hate abs on chicks f.y.i.

  17. It my be hard but i think i can do it

  18. Haha Love this. The 1st Commandment: Thou Shall Lose The Body Fat! haha

    This is the one thing that most people just don’t seem to get. I see people in the gym all the time doing like 100 sit ups and they never do anything to burn off the fat first.

    Great post keep up the great work.

    Thanks
    Brad

  19. True

  20. yeah man let me bulk and ill start the programe

  21. how long will it take you to see thy abs, coz thy shalt not wait for so long!

  22. Im 15 (girl) I “have” a 4 pack but it’s under like an inch layer of fat, when i flex i can feel it but i can’t get the fat off the top. I played volleyball and basketball, nothing is working >_<

  23. Wait…. So where’s the link for Intermittently Fasting?

  24. Hey I do like 100 sit ups/push ups daily but I still can’t lose the body fat and I’m only 14 plz help

  25. i hope that this body fat will get lost very soon .

  26. I am 13 and my friend does 280 situps a day and I am jealous. i am starting to do it. i am already really skin and i am seeing results fast. it must really suck to be fat. i try to do a set in the morning before school, but sometimes i get lazy. 280 doesnt seem as much if you break it up into groups of 50 and then just an 80 at the end. now i am doing lacrosse and i am getting back in shape. hopefully i will get a 8 pack by my end of the year pool party!!!

    Hope it helped,

    Liam aka Nace

  27. i have a lot of muscle in my abs but not the definition tht girls like and thts wht i rlly want

    • amd im only 14

  28. Great article.

    I have just started on my journey to try and achieve 6 pack abs. I have actually been documenting everything I am doing (site in link) to help myself and others hopefully.

    Because I have not got much idea if I am doing things correctly or not I would massively appreciate it if you could take a look at what I am currently doing and leave some advice for me.

    Currently I am doing 3 sets of 10 sit ups and 3 sets of 10 pull ups, which I am struggling with as I have never really done anything like this before.

    Look forward to hearing back from you.

    Bobby Thomas

  29. Hey, I’m 14 and I want abs, but I don’t lift. I’m thinking if I cut down on fatty foods, and eat healthy I can get a 6 pack, but how many ab workouts should be in a rep?

  30. Hey, Im 14. I don’t lift, but I was thinking if I ate healthy and followed the diet in the guide, then I can get a six pack. And, how many times should I do ab workouts and how much of them? I know you said so in the article, I just wasn’t totally sure what that meant.

  31. Its a real life changer.

  32. I love it.

  33. Hi that is the link for intimment fasting? Or what do u recommend?

  34. I’m an 11 year old looking to get a 6 pack so i can get a girlfriend.
    How the F*** do i get a F***ing 6 pack?!

  35. Are you sure this will work iplay slot of sports and I am a great athlete when comes to strength

  36. Hi, I am 14 and around 40 pounds over weight. I need help, what excercizes can I do. I can’t run or jog outside cuz I have a crime watch and weridos outside haha. I also need a diet plan. I doon’t mind fasting I always skip meals.

  37. hey I’m going to get a sixpack when i go home.

  38. hey brad do you want to be my friend?

  39. I’m 16, and I’m not specifically “overweight” but I would like to lose some weight and gain a 6-pack, I read this whole article, and all of these things I already do for track, but no matter how much I excursive and how well I eat ( I haven’t drank soda since december) I cannot lose weight! any advice?

  40. Hey, I’m 14 years old, and I’m 5 foot 6 inches, I have 15 percent body fat, should I still try to lower it to 10 or 7 percent? Or am i fine with the body fat I have?

  41. It really depends on how much physical active you are and how good your matabalizelum is and just like what he was say theres alot of genetics involved cause if 1 or both are geneticley fat and is or might possible be passed down but meal that should be skiped is dinner breakfast is the energy that body needs to get through the day then if you do your body doesnt know when you might eat again so it stores fat lunch is problobley the most active parts of are day so you’d already burnt off breakfast and need energy but dinner are you doing anything after dinner or are you sleeping which then would become fat !!!

  42. I am trying to get abs to show those jerks that ‘I may be a gay 15 yr old male, but I can FUCKING rape you if you fuck with me!’

    So, I am 173cm tall, I weigh 56kg, I have a fast metabolism. Like, VERY FAST. I can eat two kilos of food and only put on 10 grams of fat.

    Email me to let me know for simple excercises that I can do for a whole hour or three. I want to work out my abs, obliques, thighs, pecks. The rest, fuck it. Masturbating will fix those biceps.

    **I edited out your email Elzan I wasn’t sure if you wanted your info all out in the public like that**

  43. hey im 16 and I weight 270 pounds! what can I start with?? because I really want to loose weight but everything somebody tells me dont work. So im gonna ask you whar can I start with??

  44. I CANT WEIGHT TO START!!!!

  45. This is an awesome article. I made myself a daily routine and i seem to be improving and getting a six-pack soon. Wish me luck and thanks a lot for the facts, I will recommend this to people. I’ll let you know if i get a six-pack to let people know this works!

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