6 Pack Abs Checklist
Written by Sam · Filed Under Tips, Weight Loss Programs, Workouts & Training 3,564 views
6 Pack Abs Checklist
Is it really possible for anyone to get 6 pack abs or is it some genetic mutation that only some people are gifted with? I’d like to say yes it’s all genetics as I’m in the same boat with you, it’s a pain in the ass battling with having a chiseled midsection. In fact, it’s taken me a heck of a lot of work to get toned abs and sometimes I’m quite annoyed with guys who come in to the gym and barely workout and yet have the perfect abs.
Be that as it may, we’re going to quickly run through the 6 pack abs checklist so we have a point of reference in case we start going off track. I’ll be honest with you, it’s not going to be easy (for most of you!) but take this on as a personal challenge and stay determined until you reach your goals.
6 Pack Abs Checklist: Abs Diet
Well a whole book can be written on this topic, and heck there are probably thousands of books written on 6 pack abs diet, but let’s take a different approach. Let’s take a look at a typical diet of a fitness competitor who’s whole career is focused on reaching the perfect 6 pack. Ready for this? It’s not pretty!
Meal 1: 4 egg whites, 1/2 cup of oatmeal with cinammon, 1 teaspoon honey
Meal 2: Whey Protein Shake
Meal 3: 1 Chicken breast, 1 cup of brocolli
Meal 4: 8oz lean beef seasoned over 1 cup brown rice, 1 cup vegetables
Meal 5: 1 chicken breast, 1 cup brown rice, 1 tbsp olive oil, salsa
Meal 6: 1 cup fat free cottage cheese, 2 whole eggs
Meal 7: 1/2 cup vanilla yogurt with fresh fruit
Meal 8: Whey Protein Shake
Are you surprised? Sounds a little bland to me, but interesting how many meals and the variety this kind of 6 pack abs diet includes! So now we know how much dedication it takes. But personally I want to make sure I still enjoy what I eat, so we can strive our best to get close to this kind of meal plan right?
6 Pack Abs Checklist: Intense Cardio Training
There are two ways you can go about this. You can include low impact long duration cardio if you’re not concerned about muscle mass, or you can include high intensity short duration cardio training if you are focusing on gaining muscle mass. Personally I like somewhere in between these two with high intensity interval training because it allows my body short breaks between the sprints and reduces overall muscle strain.
The key to focus on here is that you are pushing yourself in some way in each session keeping some form of intensity. Try increasing sprint durations, or use hills, bleachers, stairs to add variety. Also make this more fun by trying different cardio exercises like jumping rope, biking, hiking, spin classes, kickboxing, power yoga, swimming, rowing, etc.
6 Pack Abs Checklist: Core Training
Notice that I’ve left core training ab workouts as the last step in this checklist because out of all 3 it is the least effective in providing 6 pack abs. What I mean by this is that you can have the most intense ab workout in the world but if you’re not eating well and including intense cardio in your workouts you won’t be able to get a 6 pack.
But what if you’re doing your best with eating well and getting at least 3 days of cardio sessions in a week? Well let’s take a look at some very effective 6 pack abs exercises:
Abdominal crunches on a stability ball (view image)
Side plank (30 seconds each side) (view image)
Abdominal wheel extensions (view image)
Back extensions with stability ball (view image)
Balance board knee tucks (view image)
Hanging leg raises (view image)
Woodchopper with medicine ball (view image)
Deadlift with dumbbells (view image)
Cable crunches (view image)
Bicycle crunches (view image)
Try a mix of 5 of these exercises in an ab workout session and make sure to reduce your resting period to about 30 seconds between each set and you’re going to be feeling a pretty good burn.
6 Pack Abs Checklist: Supplements
Last week I came across a pretty killer combo package created by Bodybuilding.com which is made for men and women individually. They include pretty much everything you will ever need to burn that fat and accelerate your 6 pack abs goals. Check it out:
6 Pack Abs Checklist: Conclusion
Nice, we now have a pretty solid checklist to reference whenever we notice our tummy is bulging out. We can follow these steps as close as possible and know that we’re doing our best to achieve the ultimate goal – getting 6 pack abs!
Have any comments on your favorite ab exercises or questions about 6 pack abs? Please leave a comment below…
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So if I follow the 8 meal plan and exercise 5 days a week, can I expect to lose couple of pounds a week!?
I’m 21, 190 pounds 5′11″
I’m also planning to ride my bike to work everyday! I need that damn 6 pack in less than 3 months
Hi Ramon, you should definitely lose a pound or two a week with this plan if you exercise regularly as well! Good luck!
Hi Sam – I don’t have a 6 pack, but my abs are solid and they buldge out a little giving the slight illusion that I have a belly. Could this be due to doing a lot of ab exercises with resistance/weights? For example, using a Nautilus ab machine?
I have a lot of fat on the sides as well as obliques. Could you please suggest me good workouts to reduce them. I am guessing that the diet will remain the same. Please advise.
Hi Paul, your question is very interesting and a good possibility since building muscle underneath fat can push the fat out further until you limit your calorie intake and do more cardio to burn the fat. Try focusing on high intensity interval training and healthy diet to get rid of this fat.
Hi Mukund – my article on oblique exercises is what will help you most with the sides
hey i wud like to ask pls about the diet.. cuz my abs are almost showing but i have like just a few more fat on em… however i don wana lose weight cuz i wana gain muscle mass… still i wana lose the fat! helpp me out plsss!!!
ty.
Hi Omar, be patient and consistent and most importantly watch what you eat as I’ve outlined in this article. In time you will some very impressive results!
maybe this is dumb but, are you supposed to eat all 8 meals in 1 day?
Hi Erica, that’s right all 8 meals in 1 day…the idea is to eat smaller amounts but more frequently and also incorporate lots of activity to make sure you are burning all those calories!
hey i a vegeritan and i cant eat no fish or eggs so i cant eat half of the stuff on there. my workout routine is.
monday
chest 5 excersice with 3 sets 14,12,10 reps
15 mins cardio aming for burning 200 to 250 calories
tuesday
tries 5 excersice with 3 sets 14,12,10 reps
15 mins cardio aming for burning 200 to 250 calories
wenesday
Back 5 excersice with 3 sets 14,12,10 reps
15 mins cardio aming for burning 200 to 250 calories
thursady
bies 5 excersice with 3 sets 14,12,10 reps
15 mins cardio aming for burning 200 to 250 calories
friday
soulders 5 excersice with 3 sets 14,12,10 reps
15 mins cardio aming for burning 200 to 250 calories
saturday
Chest 5 excersice with 3 sets 14,12,10 reps
15 mins cardio aming for burning 200 to 250 calories
sunday off
and i do abs every other day . and my calorie intake is 1800 to 1900.
is this good routine or am i overdoing it. can you help me out with the food too. and i take 1 min brake between the sets. and i love your website its so kool. and i recommend it to all my friends.
Hey Curios Joe, that seems like a pretty intense workout plan, but looks pretty good. You could try putting your chest/tries together in one day and reducing your rest period to 30 seconds between exercises so you can have another day of rest in the middle of the week. Some people’s bodies respond better to having another muscle recovery day. I’ll be providing a new diet plan for men to follow with the new workout program for men which is currently featured on the home page so jump on board that train!