By Makalla Bogardy
As pool parties approach and the shirts come off, it is common to feel self-conscious of what is lying underneath. All of the consequences from that juicy, dark meat turkey from Thanksgiving, the delicious sugar cookies from Christmas, and those beers from New Year’s Eve are now on full display. So now you are taking the liberty to search the internet for quick solutions to your dilemma. What if I could tell you not one, but three different methods to achieving your dream physique? Before we dive into these methods, I have a quick disclaimer. I am not a medical professional and these suggested methods are from personal experience.
It is also important to remember that you don’t need a six-pack to be attractive. Six-packs are aesthetic they do not determine a person’s worth nor their degree of beauty. This article is targeted at an audience that is interested in challenging themselves physically or simply wish to have six-pack abs for physical appeal. Now let’s get into the different methods!
Method 1: Weight loss
This method is the most obvious and does not require exercise, although it will be helpful to speed up the process. The idea here is to become lean enough that your abdominal muscles will show without needing to train them. This is optimal for individuals who have a high metabolism, small percentage of body fat to lose or have favorable genetics.
There are multiple approaches to losing weight, but there is a central component to all methods: a caloric deficit. A calorie deficit is a method of weight loss in which you consume less calories than your body needs to maintain your current weight. You can find your maintenance by tracking the calories of your usual diet for a week or by using an online maintenance calorie calculator.
While these calculators are not the most reliable, they are still a great starting point for beginners. Once you determine your maintenance, you need to decrease 500 calories from that number. This will ensure you are in a caloric deficit. It is also very important to track your calories everyday. There are free online apps like as MyFitnessPal that make this process simple. It is essential to track calories since it is the simplest way to ensure you have a deficit and are consistently losing weight, especially if you are choosing not to exercise.
Many people are unaware of which foods are high calorie versus low calorie. Salad dressing, sauces, ketchup, olive oil, avocados, nuts, eggs, and protein bars are notorious for being high in calories. Although some of these options are healthy, it is important to monitor how much of these foods you are consuming. Many people associate portion size with the amount of calories in that food. For example, “it was only a handful of nuts.” But many fail to realize that the handful of nuts added up to 200 calories. Depending on the severity of the deficit in your calories, if you decide to do cardio, your consistency, and your initial body fat percentage, it could take anywhere from three months to six months to achieve six-pack abs using this process.
Method 2: Exercise
This method involves training your abs on a consistent basis. The objective is to make your abdominal muscles bigger, which is similar to growing your chest or biceps. Since the muscles will be bigger, they will protrude and show at a higher body fat percentage. You will not have to suffer to maintain a leaner physique. The goal is to train your abs everyday for 6-7 minutes. This is the method I used to achieve my six-pack abs. In order to be consistent, it makes the most sense to train your abs at the same time everyday, in order to establish a routine.
You can create your own ab workouts or follow a 6 minute video, the most important component is consistency. If you miss a day, do not give up; one day will not make a difference. This method is (in my opinion) the fastest way to build abs. If you already have a lower body fat percentage (20-25%), you will see results within a month. If you are at a higher body fat percentage, you will have to be in a calorie deficit to lose weight. Once you are at a lower body fat percentage, your abs will show! Beware, the more frequently you train your abs, the thicker your waist will be over a long period of time. Once you have the desired outcome, adjust your routine accordingly or train your abs less, if needed.
Method 3: Exercise and Diet
This method is the most realistic and practical. With this approach, you will train your abs three times per week for a minimum of 15 minutes. Simultaneously you will be in a caloric deficit while performing a minimum of 120 minutes of cardio per week or if possible, 30 minutes everyday. Walking is an underrated form of cardio and is a great way to make exercise sustainable since it is easily accessible and there is no need for equipment. Another great way to promote exercise in everyday life is biking. If you enjoy kayaking, playing sports, or running, implement that into your routine. If you enjoy it, then you will be more consistent.
Underlying all of these methods is the need for a balanced diet. There is no need for strict percentages or a lack of carbs. But if you wish to be in a deficit and lose weight, it is important to eat food high in fiber and protein. You will want to have a minimum of 1 gram of protein per pound of body weight in order to build muscle. Protein and fiber will keep your appetite at bay versus high calories dense foods that will leave you hungry. My general rule is to eat well most of the time, and if you need to get lunch with friends, don’t sweat it. The most important component of weight loss is consistency, so one day won’t mess it up. Hopefully, some of these methods will be helpful in your journey of achieving six-pack abs. Remember, none of these are quick solutions; they take hard work, consistency, and dedication. The most important part is to never give up!