Having six pack abs is seen by many as a symbol of physical fitness and being in great shape. While this may not be completely true, unfortunately we live in a very shallow society where appearance is everything!

If you want to know to get a set of six pack abs, this article should give you a few diet and workout tips do just that!

The Basics

Revealing a shredded set of abdominal muscles requires two things:

  1. Having strong abdominal muscles  in the first place.
  2. Revealing those abs by stripping off belly fat.

Your training program should consist of a solid weight training routine made up mostly of compound movements. Try to hit the weights at least 3 times per week and fit in cardio sessions either after your weights sessions or on the days in between.

As for diet, focus on getting your foods from whole, healthy sources and taking in less calories than you are burning throughout the day. This forces your body must turn to stored body fat for fuel.

To work out how many calories you should be eating, you can use our nutrition calculator. Once your diet and training plan are sorted, you can use the tips below to accelerate your progress towards that six pack!

1. Cut Out Sugars and Bad Carbs

Cut out all sugars and bad carbs such as white bread, white pasta and white flour to prevent a spike in your insulin levels. This will prevent your body from burning fat effectively and put a halt to your fat loss goals! Also try cutting out very sweet fruits such as pineapples, bananas and oranges fruits – at least until you reach your goal. Fructose cannot be utilised by the body for energy, a certain amount can be stored in the liver but any excess will be stored as body fat.

2. Reduce Dairy

Milk contains a sugar called lactose which will spike your insulin like all other sugars and be detrimental to your fat loss goals. Cheese on the other hand will tend to have less lactose than the same amount of milk but can be very calorie dense so is probably best avoided.

3. Work Out in the Morning

Try working out first thing in the morning before breakfast, with no food in your system you will be burning straight into your body fat for energy. I wouldn’t recommend doing this regularly if your goal is anything other than cutting, but for fat loss this is a great tool.

4. Try Intermittent Fasting

Start eating at around lunch time and get all your usual meals in before 8pm. This gives your body more time working with no food in your system which should lead to greater fat loss throughout the first part of the day.

5. Increase Muscle Definition

Having good abdominal muscle definition help your abs to show through more clearly! Add 2-3 ab exercises to around half of your workouts and make sure you are also including compound movements in your program such as squats and deadlifts, which will help strengthen your core.

Conclusion

By utilising several of these diet and training principles at once, you can really start to make a significant difference to your results. Whatever you choose, stick to your own rules and be disciplined. Every time you think about something being a chore, force yourself to do it anyway – resist eating that extra cookie, push yourself to get that extra rep and force yourself to run that extra mile! It’s all down to you, stick it out and make it happen!