Stay motivated to get six-pack abs with a training program that produces results. Despite the myth that training the abs hard and often with countless sit-ups will get you six-pack abs, that method won't reduce body fat by much. Even at a normal weight, body fat can hide your abs. You can't spot-train body fat off of your abdominal muscles, the American Council on Exercise says, so focus on moderate calorie restriction, cardio and strength training. Use a variety of abs exercises, limiting each exercise to 15 to 20 repetitions.
Step 1
Set realistic goals, including both short-term and long-term goals. For example, aim to establish a set schedule for cardio and weight training this week. Add three new exercises to your abdominal training this month, and write down your target weight range and desired waist measurement.
Step 2
Measure your waist. Hold the tape just above your hip bones and check that it's straight, parallel to the floor. Don't suck in your gut. Hold the tape firmly, but not so tightly that it dents your skin. This will give you a baseline measurement. Write down your waist measurement and check it every two weeks. Your waist measurement provides an effective gauge for your amount of abdominal fat.
Step 3
Lift weights two to three times a week. Focus on working the large muscles of your body, legs, back and chest; this burns fat faster than working small muscle groups. For example, perform squats with shoulder presses, dead lifts, lunges, upright rows, bench presses, and butterflies. Effective workouts result in visible progress over time to help keep you motivated.
Step 4
Allow 48 hours of recovery time between workouts to achieve muscle growth. Building muscle helps to create a lean physique, and muscle helps you burn fat more efficiently. Over-training can slow down your results and reduce motivation.
Step 5
Perform cardio at least three times a week to burn more calories and reduce body fat. Cardio, also called aerobics, includes power walking, jogging, rowing, kickboxing, bicycling and martial arts-based cardio workouts. If you have a substantial amount of weight to lose, perform cardio for at least an hour most days of the week.
Step 6
Stick to your schedule. Train consistently and keep in mind that each workout gets you closer to achieving your goal of developing six-pack abs. Get back on track immediately if you miss a workout.
Step 7
Track your training program on a clipboard and keep it where you'll see it every day. Write down the exercises, the amount of weight you used or your cardio intensity, and the duration of your workout.
Tips and Warnings
- Spend time with people who share your fitness goals. Join a gym, workout with a friend, take a class in a different kind of exercise. Working out with other people makes you accountable for sticking to your program to get six-pack abs. Follow a nutritious diet, which should include lean protein, vegetables, fruit, whole grains, beans and moderate amounts of healthy fats, such as olive oil and fatty fish. Avoid empty calories such as sweetened beverages, sweets, processed snack foods and alcohol. Improving your nutrition and limiting your calorie intake will help you see your six-pack abs sooner.
- To avoid any medical complications, consult your doctor about any health concerns before starting an exercise program.
References
- American Council on Exercise; How Can I Get Rid of Belly Fat?; Jessica Matthews; April 2010
- American College of Sports Medicine; Abdominal Exercise Programs Most Effective When Targeted to Each Individual; April 2004
- American Council on Exercise; I Can Easily Start an Exercise Program, But Lose Motivation Long-Term. What Can Help?; Jessica Matthews; October 2009
- Centers for Disease Control and Prevention: Assessing Your Weight
- Indiana University Health Center Bloomington: Weight Training
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