The definitive guide to getting a six-pack

The most common goal for many gym goers is the washboard stomach. It’s the Holy Grail, and while it can be fraught with difficulties, The Lean Machines are here to simplify things.

Let’s face it, some people are luckier than others when it comes to the make-up of their body. We’ll admit, we’re quite lean and wiry. It’s not massively hard for us to stay lean, though it is harder to put on muscle. Everybody wants a six-pack, but it takes time and a lot of hard work, and to make it work you need to cut out the bad eating, and be able to sustain healthy eating habits. There’s no point getting a six-pack, then being unable to sustain the nutritional habits you’ll need to keep it. Similarly, you’re going to undo any work you do in the gym if you’re constantly snacking. Put simply: if you want a washboard stomach, you need to have a healthy life. Here’s how you do it…

Calories are king

You can lift all you want, but you’ll negate any work you do by snacking or eating badly, which will put you in a calorie surplus. Calories really are king. If you want to lose body fat, which is what you need to do if you want to have abs, you need to have a calorie deficit. Anyone who says they’ve lost fat due to this or that diet, they’ll have done so because they’ll be physically eating less calories.

Increase your NEAT

In English, this means creating your ‘non-exercise activity thermogenesis’ – anything you can do in terms of exercise but which is unintentional. People who do more without thinking about it will find getting a six-pack easier. That can be as simple as taking the stairs instead of a lift, or walking to the park to eat lunch, rather than having it at your desk. All of these things add up. People who do up to two and half hours of extra stuff a day can burn an extra 350 calories. This is an easy one. Do it consciously, be less lazy, and see the difference.

Keep it simple

There’s actually a simple process here, which involves eating less calories and lifting more weights. These are the two main elements required for a six-pack, and for good health generally. Don’t over-complicate things. People talk about carb-backloading and this, that and the other. It’s no wonder people get confused. Eliminate the head games. Ninety per cent of people’s motivation comes from negativity, i.e. about how they feel about themselves, or how they think others see them. That can be very powerful, but for greater longevity you need to love yourself a bit more and take care of yourself and your health. Eat well and lift. Repeat.

Lift Heavy

If we’re losing calories, we also have the potential to lose muscle. Use it or lose it! Heavy lifting enables our muscles to grow,
or at least be preserved. It really
is that simple.

Met cons

This is all to do with metabolic conditioning. Now, I know we talk a lot about crossfit… we don’t want to be those guys who say it’s the be all and end all, whatever you do is up to you, BUT whether you’re doing circuits or any other kind of metabolic conditioning, it needs to be intense. HIIT training is quite intense, but you probably need to be working a little bit longer than 15 or 20 minutes. Crossfit training is perfect. However, be mindful of finding a good box which has friendly members and coaches that are competent and will put your health first. Coaches should teach you correct movement, and help you if they see you doing it wrong.