If you’re finally looking to get that dream six pack it may be time for a shift of definitions. How do you define six pack exercise? I believe the definition must be split into three equally important parts to be used synergistically. These parts are cardiovascular, muscle-building, and nutrition.
Most people think of six pack exercise as sit-ups, crunches, air-bikes, etc, but the bottom line is no single one of those will get you the six pack you want. More times than not the problem lies in excess fat around the midsection, which is best stripped away through cardiovascular work. Until you can view this as part of your six pack exercise you can’t really expect to see the results you really want. I’d suggest you spend about five times as long on cardiovascular activities each week than your ab workout. You can get away with 3-4 times as long if you have a longer ab workout or are doing High Intensity Interval Training (HIIT).
The “traditional” six pack exercise really only has the purpose of building/maintaining muscle. When trying to lose weight you must continue to work your muscles or you will end up losing a lot of muscle mass. If you have a low body fat percentage to begin with and don’t have that six pack, you’ll need to be doing high resistance, low repetition abdominal work. Add weights to achieve this if needed.
The last piece of nutrition is often the most complicated. To give you a vast oversimplification you take in more calories than you burn to be able to pack on muscle (and/or fat), and you take in fewer calories than you burn to lose fat (and/or muscle). Protein builds/rebuilds muscle, good fats stabilize insulin levels as well as helping to create a more anabolic environment, and carbs are used for energy. In general, I’d say aim for at least a third of your diet’s calories coming from protein, a fifth from good fats. You can work with low carbs if you focus your intake around workout times. Add the extra calories wherever you feel most comfortable.
Obviously, you’re going to need a more specific plan, but the point I’m trying to make is you can’t be a one trick pony when it comes to six pack exercise. Stay diversified in your efforts and your training. Good luck in your six pack quest.
