What does your midsection look like right now? For reference, a 50% body fat percentage presents a larger waistline. At 40%, your waistline shrinks, but abs remain hidden. At 30%, your stomach flattens further, yet visible abs are still elusive. Once you reach 20% body fat, your abs start to become visible. At 10% body fat, you’ll likely have a well-defined six-pack, provided you’ve trained your abs effectively, which we’ll discuss. At 6% body fat, you’re considered shredded, lean enough for professional bodybuilding competitions.
A real-life example of a natural bodybuilder who achieved 6.2% body fat (measured by DEXA scan) illustrates this extreme leanness. However, the “sweet spot” for most men lies between 10% and 20% body fat. This range allows for visible abs without the negative side effects of extreme dieting. For women, the sweet spot is typically between 18% and 28% body fat.
This approach leverages three science-backed tools: optimal ab training, a tailored diet plan, and recommended supplements.
First, let’s address ab training. The claim that ab training is pointless because visible abs depend solely on low body fat is misguided. Imagine applying this logic to other muscles: “Don’t train your shoulders because you won’t see definition unless you’re lean.” This is clearly flawed. You need to train your abs so they’re developed enough to show through when you reduce your body fat. Well-developed abdominal muscles, achieved through proper hypertrophy training, will be more prominent, just like any other muscle group.
The issue with most online ab training routines is the prevalence of fast-paced, so-called “fat-burning” circuits. These workouts rarely push the abdominal muscles close enough to failure to stimulate significant hypertrophy. They essentially function as another form of cardio. While you might burn a few extra calories, you’re not effectively building your six-pack.
Instead, focus on progressive overload training, similar to how you’d train any other muscle group. This involves loading the ab muscles with weight. Two exercises are sufficient for building a strong six-pack: a weighted crunch and a leg raise.
For weighted crunches, cable crunches are ideal. Grab a rope, kneel, and crunch, allowing your lower back to round as you squeeze your abs. Avoid yanking the weight with your hands; maintain tension on your abs. If you don’t have access to a cable machine, use plate-weighted crunches. Hold a weight plate against your chest and crunch down, focusing on your abs. Perform three sets of 10-12 repetitions twice a week, pushing your last set to failure. Strive to increase weight or reps each workout, maintaining controlled form. This exercise targets the entire six-pack, with a slight emphasis on the upper abs.
To target the lower abs, incorporate leg raises. These can be performed hanging from a pull-up bar or using a Roman chair. The Roman chair variation is preferable as it stabilizes the lower back, allowing for better focus on the abs. If straight-leg raises are too challenging, start with bent-knee raises. Perform three sets of 10-20 repetitions twice a week, pushing your last set to failure. Progress by increasing reps, adding ankle weights, or slowing down the negative portion of the movement.
Planks are beneficial for core strength and stability, but they’re not the most efficient exercise for building a six-pack. Anti-rotation exercises can target the transverse abdominis and obliques, but they don’t stimulate the six-pack muscles as effectively as weighted crunches and leg raises.
Your complete six-pack training plan involves two ab workouts per week. Adjust the days to fit your schedule. Including cardio is also beneficial. Research suggests that combining weight training with cardio leads to smaller waistlines compared to weight training alone. Increased activity also allows for higher calorie intake, and more active individuals tend to maintain weight loss better in the long run. Aim for 2-5 sessions of 30 minutes of low-to-moderate intensity cardio per week.
Remember, even with the best ab training, your abs won’t be visible without sufficient leanness. This is where nutrition comes in.
Creating your six-pack diet is straightforward. Multiply your current body weight in pounds by 10-12 to determine your daily calorie intake. Multiply your goal body weight (also in pounds) by 0.8-1 to determine your daily protein intake. Consume at least 50 grams of fat per day. The remaining calories can come from carbs, fats, or protein.
While food choices are less critical than hitting your daily targets, prioritize minimally processed, nutrient-rich whole foods over highly processed junk food.
Metabolic rates vary, so these calorie and macro recommendations might require adjustments. Aim to lose 0.5-1% of your body weight per week. For example, if you weigh 200 pounds, aim to lose 1-2 pounds per week. If your cutting phase extends beyond three months, consider a 2-3 week diet break. During the break, calculate your calories by multiplying your current body weight in pounds by 16-18. You might experience slight water weight gain or continued weight loss during the break. Most people see improved weight loss after resuming the caloric deficit.
Avoid relying solely on the scale. While useful, it can be misleading, especially if you’re building muscle while losing fat. Take progress photos in consistent lighting at least monthly. Monthly waist measurements can also track fat loss. Avoid setting unrealistic end goals. Dipping below 8-10% body fat for men or 18-20% for women can lead to low energy, extreme hunger, and reduced libido.
A few supplements can be beneficial. Protein powder simplifies meeting your daily protein intake. Creatine monohydrate (5 grams daily) can boost strength and muscle mass, though it’s not effective for everyone. Caffeine, whether from pre-workout, coffee, or tablets, can improve focus and alertness during training. However, caffeine tolerance develops, so consider cycling it or using it only when needed.
