How to have 6 packs?

First of all, I want to mention that for most people, getting six-pack abs is not an easy task. It takes dedication, but it is possible! Below is a general 2 step guide that, if followed religiously for 3 months, will produce results.

Step 1: Nutrition

training and good nutrition

This is the most important part of the puzzle, hands down. You can have the most awesome set of abs, but if they’re covered in a layer of fat, you won’t see them! Interrupt your day with 5 or 6 mini-meals as this boosts your metabolism. And stop eating the foods that prevent results: white bread, lots of pasta, sodas, candy, fast food, hydrogenated oils, sugars, and fructose corn syrup.

Instead, replace them with foods that will help you reach your goal: oatmeal, olive oil, whole grain bread, fruits, vegetables, nuts, eggs, natural peanut butter, chicken, fish, protein, and water. Be realistic – you’ll slip here and there, but make a conscious effort to drastically improve your eating habits as it will be impossible to get a six-pack if you don’t.

Step 2: Exercise


There are 3 different exercises you need to worry about: cardio, weight lifting, and abdominal exercises. And try to work out 3-4 times a week.

The cardio you do can be anything: walking, running, cycling, swimming … whatever cardio you don’t mind doing, you will stick with it. Aim for 30 to 45 minutes, at least twice a week.

Weightlifting is important because 3 pounds of extra muscle burns as many calories as a 1-mile jog … and that’s while you’re sitting! Aim for 30 to 45 minutes, at least twice a week. If you are unsure of what exercises to do for each part of the body, check out the following website. It features professional bodybuilders, but the information is great and can be used by anyone.


The last exercise you need to incorporate into your workout is the sit-up exercise. Try to work your abs at least 3 times a week. There are a ton of abs exercises you can do, so try to find 3 or more that you enjoy doing so you can mix them up. A good database of different abdominal exercises is:

Tip: Mix up your workout routine every 2 weeks to make your body guess and change. Add or remove the different weights or sit-up exercises, or at the very least vary the weight, reps, or form of cardio you do.

Good, you have it now. Follow the above for 3 months religiously, and although results will vary from person to person, you will see improvement.

It will take dedication on your part, but imagine the feeling you will have when you look at yourself in the mirror and like what you see.