How to Achieve 6 Pack Abs - Training, Nutrition, and Lifestyle Choices

six pack abs, 6 pack abs

Training

Perform HIIT cardio workouts 2-3x’s per week.   Do occasional steady-state cardio.

Train abs 2-3x’s per week.   3-4 sets per exercise. Train heavy. Keep rest times short.

Other workouts during the week should focus on high metabolic demand, compound exercises including: deadlifts, squats, walking lunges, clean and press, pull-ups, rows, bench press, and dips.

Focus on a lot of spinal flexion exercises that work the rectus abdominus. But also work the deeper core transverse abdominus (with roll-outs, kbell swings, deadlifts, squats) to help make the 6-pack “pop”.

Keep rest times short.

Exercises should include: hanging leg raises, incline crunches (with bands for added resistance), leg raises from bench, stability ball transfers, stability ball roll-outs.

You can super-set abs with lower back (hyper extensions). This is for muscular balance. You may also be able to do more weight/resistance if you perform an ab exercise after a back one.

Although movements in the transverse and frontal plane do not work the abs but obliques, they will make your core look more impressive. For obliques, I like cable or band twists and side planks on a bench or on TRX.

Check out all my favourite abs exercises

Nutrition

Calories cut gradually (~200 calories per day). Aim for 14xbodyweight for total daily calories.

Maintain a macro ratio of around 40% protein, 40% carbs, and 20%.

Increase fiber intake with greens.

Drink lots of water 3-4L (depending on your bodyweight and physical activity level).

Ditch liquid calories and empty calories.

Drink black coffee before workouts.

Supplements with magnesium, zinc, vitamin D, fish oil/omega oil, B-complex.

Lifestyle

Become more active daily by walking more and taking stairs and playing your favourite sports.

Aim for 7-9 hours sleep (whatever works best for you).

Reduce stress. Meditate, get into nature, listen to music etc.

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Personal Trainer in Toronto

Eric Astrauskas, Spec. Hons. B.A.(Kinesiology), P.T.S.

Phone: 416-912-9716

Email: eric@ptinto.com

Hours: M-F 6am-8pm, Sat+Sun 8am-12pm