We get, on average, a gajillion emails every week, and out of those, more than half come from people who are asking for advice on how to improve their health or athletic performance.
We love these messages. They’re always interesting because GMB Posse members come from such varied backgrounds, and there are usually several ways to answer their questions.
But there’s one very common question that we’ve gotten tired of, because there’s only one good answer.
And it’s an answer that nobody likes.
To save everyone from boredom and let-down, I’ve written this article to answer the question:
The easiest kind of six pack to get
“How Can I Get a Six Pack?”
In the post-bodybuilding world, six pack abs have become the gold standard of fitness. Which is actually kind of dumb, since a visible six pack is a sign, not of any particular ability or skill (which is what fitness is really all about), but of low body fat percent.
We won’t lie: having a six pack looks good. But it’s not the ultimate goal of real athletic training.
Still, many men and women ask us how to get a six pack, so we figured it was time to set the record straight about “abs” and finally give you a definitive solution to the body composition blues, once and for all.
First off, we need to make one thing absolutely clear, and that is:
You Already Have a Six Pack
This is just simple anatomy.
Nobody possesses any more or fewer abs than any other person (barring some kind of mutation). Every human is born and will die with the same standard abdominal musculature. However, a lot of people tend to be shy about exposing their six packs to the elements and keep them concealed behind a protective layer of adipose tissue.
AKA, fat.
Why You Can’t See Your Abs (the “Cooler”)
All right, so maybe it’s not shyness that has most people’s bellies looking more like a keg than a six pack.
But that doesn’t change the simple fact that, if you can’t see your abs, it’s because you have too much fat on your body.
“Too much,” in this case is an entirely relative thing. We’re not telling you that not having visible abs means you are fat. That’s not true at all. And it’s also not true that carrying bodyfat is unhealthy.
The body needs fat (hint: that’s why it stores it) – just not in excess.
Of course, nature being the fickle bitch it is, some of us are luckier than others with regards to where we tend to store that fat. Some people tend to store fat first around the legs and hips. Some store fat evenly around their bodies. And, yes, some people’s bodies prefer to keep fat right on top of the ol’ six pack. Some of this is genetic, and some of it can be controlled somewhat by managing our hormones, but in any case, this stored fat is the thing keeping your abs out of sight.
So if you’re keeping your six pack in a cooler, and you want to take it out for the world to see, the number one thing you can do is reduce your overall bodyfat proportion.
How much fat? Well, that depends.
For men, a visible six pack usually requires bodyfat under 10%. For women, that figure is closer to 18% (though it varies more with women – more on why in a bit).
It doesn’t matter how strong you are or if you’ve ever done a single sit-up in your life – abdominal muscle visibility is governed almost entirely by percentage of your body weight that is made up of fatty tissue. If you want to see more of that muscle, you need to store less fat.
So fat is the primary determinant, but if your bodyfat is near the percentages listed above and you still aren’t seeing the definition you’d like, chances are your body is retaining water.
Yes, this is why the women’s bodies have a harder time showing the washboard – water retention is connected in menstruation, and this can make it very difficult for women to have consistent muscle definition. (On a personal note, ladies, you look lovely with curves. Most men would prefer not to see you with a fully-developed six pack. Just sayin’.)
For both men and women, bodyfat is always the chief culprit in six pack cooler syndrome.
Why “Weird Tricks” and “Magic Berries” Don’t Work
If you notice the magazines in the grocery checkout line or spend anytime researching health online, you’ve probably seen headlines that seem too good to be true.
I’m not going to go into depth on these, because they’ve been covered by much smarter people elsewhere, but here are a few “diet” claims you see often that are total BS:
- Spot Reduction – You cannot selectively burn belly fat with magical exercises or pills.
- “Cardio” – While cardiovascular health is important, “cardio” exercise does not burn fat any better than other types of training.
- Metabolic Conditioning – Your metabolism is a function of some very complex chemical processes in the body. While intense exercise does burn more fat than watching TV, there is no special routine that can permanently raise your metabolism.
Seriously, just never, ever, believe anyone selling any of the myths above. They are total crap and have been thoroughly debunked by countless scientists and researchers – not to mention the fact that the people trying these methods are still, by and large, no less fat than anybody else.
People to avoid:
- Anybody using the words “belly flab,” “flat tummy,” or “secret”
- Anybody selling supplements or shakes
This doesn’t mean there may not be some science behind their claims (though it’s likely misapplied). It’s simply that it’s in their best interest to promote certain ideas in order to sell more product.
*GMB also sells training programs, and we are biased. The distinction, in this case, is that we DO NOT sell ANY “fat loss” products and have zero financial stake in telling you that improving your diet is the best way to see your abs.
What DOES Work to Reveal Abdominal Muscle
Abs are made in the kitchen.
You’ve heard it before, and you’ll hear it again. Diet is THE KEY to reducing bodyfat and seeing those sexy abs. If you really want a six pack, you are going to have to make changes to your diet and your habits.
To reduce bodyfat, you must create a caloric deficit in the body. That means expending more calories than you consume. Working out is a great way to expend more calories, but if you’re already carrying around an unhealthy amount of bodyfat, you also need to consume fewer calories. Doing this properly will force your body to begin using stored fat as fuel.
To speed the process you need to ensure that what food you do consume is quality fuel for your body.
Carbs are not bad. Fat is not bad.
Use your head and eat real food when possible. Eat as much as you need but not as much as you feel like. Use some common sense and most of all, be honest with yourself.
*I’m not going into great detail on what to eat in this article because I find that many people push dietary agendas too far. If you find a diet that works for you, that’s great, but there is no Perfect Diet for everyone. In most cases, the simple guidelines above are really enough to bring about positive changes in body composition. Try it out and see for yourself.
Yes, Exercise is Important Too
You need to increase activity to create a caloric deficit.
Follow a GMB program, lift weights, work with a coach, play a sport, swim, or run. Seriously, that’s all it takes.
Do You Really Even Want This?
Keeping a six pack is hard work, and it might not be worth the effort for you.
I recommend measuring your bodyfat once a week or so using an electronic scale (they aren’t 100% accurate, but does it really matter?) and trying to keep your bodyfat below 15% for men or 25% for women. No, those aren’t the numbers for six pack visibility, but that’s because having a six pack isn’t a signifier for health.
It’s just an aesthetic choice that you can choose to pursue or not.
If you decide you want the six pack, I’m sorry to say there are no short cuts. It takes consistent effort over a period of time (just like most other goals worth challenging). Focus on your diet and you’ll get there.
Questions? More?
Honestly, we’re not in the diet business. We like skill training, but Ryan, Jarlo, and I read and study a lot about dietary and health topics for our own purposes.
If you have questions or would like us to cover more details about how to eat for better health (and to look hot), please leave a comment below and tell us about it.
Photo via JoeInSouthernCA
There appears to be a high correlation between 6-packs and a reduction in breast cancer in women. http://www.youtube.com/watch?v=VsyE2rCW71o
Gina, I love that!! Haha
Well there you go. I knew I had “healing properties,” but until now was unsure exactly how they worked.
Great article, but it made me want to go pick up beer at trader joes!
Perhaps placing the section on what works immediately after “Why you can’t see…”, then the “weird tricks” for better flow? And the smaller headline “Abs are made in the kitchen” is a more eye catching title than “what works”. Oh, and please pass the beer.