How to Get a Six Pack

By: Yuri Elkaim, BPHE, CK, RHN

I wish I had a dollar for every person whose asked this question!

How to get a six pack is probably one of the most sought after questions in the fitness industry. But beware, there is a lot bad advice out there. There must be. Over the past 12 years, I’ve seen thousands of exercisers perform countless sit-ups and seen others devote entire workouts to training their abdominals.

Ladies and gents – it just doesn’t work! It’s that simple.

Every single human being has a six pack. It’s actually an 8-pack but most people don’t recognize the lower part of the abdominals. We were all born with the same musculature. The only difference is that in some people it’s visible while in others it’s not.

Seeing Your Six Pack Comes Down To Body Fat

The reason that some people can’t see their abs is not because they haven’t been doing sit-ups but rather because their body fat is still too high!

In order to see your abs your body fat needs to be around 10% (guys) and a little bit higher for women. But ab exercises like sit-ups are not going to get you there. Not in a million years.

The goal is to burn calories and strengthen the muscles of your entire body so that overtime you naturally raise your metabolic rate. In so doing, you will burn more calories 24/7 since your metabolic rate accounts for 70% of your caloric expenditure.

Unfortunately, getting a six pack can’t be achieved by sit-ups. The ab muscles are simply to small to account for any significant caloric burn. Don’t get me wrong – if you want “strong” abs then sit-ups are fine. But don’t expect them to melt away the fat.

The goal, then, is to engage in workouts that burn maximum calories and stimulate preservation of your muscle mass.

That’s why when it comes to burning away that tire around your waist, strength training and interval cardio training workouts are essential. Not only will they help you lose weight fast and shed away unwanted fat, but they will get you in the best shape of your life.

Six Pack Workout

Here’s an example of six pack workout. But notice how there are no ab exercises. Complete 2-3 sets of each supeset.

(Cardio warm-up: 5 minutes)


Squat presses x 8 reps
Dumbbell push-ups x maximum reps


Lunge Walks with lateral raises x 8 reps on each leg (16 total)
Pull-ups x maximum reps


Turkish get-ups x 8 reps on each side (16 total)
Step-ups with knee drive and biceps curl x 8 reps on each side (16 total)

INTERVAL TRAINING (on a cardio machine)

10 seconds @ 100% : 30 seconds @ 60% x 15 = 10 minutes

So there you go. That’s one example of a workout that is guaranteed to burn maximum amounts of calories while ensuring that you get stronger and preserve (and grow) your lean muscle. This workout should only take you about 45 minutes. Repeat it 2-3 times per week and start losing weight fast so that you can see your six pack appear out of thin air!


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