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How To Get A Badass Six Pack In No Time - Step by Step Guide

Updated on June 19, 2013
Follow these 4 simple steps and you'll have abs like this in no time flat.
Follow these 4 simple steps and you'll have abs like this in no time flat.

Four steps to get a six pack

You know you want a six pack. You know the ladies will be all over you when you have a pack. I remember how much of a difference it made in how much attention I was getting from women when I finally got mine. It takes hard work and dedication, but this article will take all the guessing work out of it for you and lay out exactly what you need to do to get a six pack as quickly and effectively as possible.

Step #1 - Burn the fat!

When burning fat, you'll want to make use of a weight loss tracker. I suggest this weight loss tracker, because it's free.

Let's face it. No matter how much work you do shaping and sculpting the badass abdominal muscles, you will never be able to see your six pack unless you are down to about 8% or 9% body fat for males or 14% to 15% body fat for females.

So how do you do burn the fat the most quick and effective way? No, don't go cutting calories. That's pointless and, as long as your calories are clean, it would be hurting yourself in the long run to cut back on them as it would starve off your lean muscle. Instead, BURN more calories with High Intensity Interval Training (or HIIT for short).

To do HIIT:

1. Start off with a 5 minute walking warm up on the treadmill.

2. Begin your first of 4 or 5 rounds. Each round consists of the 1 minute of sprinting as fast as you can for a full minute without slowing down, followed by 2 minutes of jogging at a light, comfortable pace.

3. Complete 4 or 5 rounds, totaling about 12 to 15 minutes, not including your warm up.

4. Do a 5 minute walking cool down. Including both your 5 minute warm up and 5 minute cool down, the entire HIIT work out should take no more than 25 minutes.

The benefits of 25 minutes of HIIT are much more profound than even an hour of steady pace cardio. You get a much better metabolic reaction and you continue to rapidly burn fat for a full 24 hours after completing this work out.

Do this work out 3 times a week, carefully monitoring and charting the progress of your declining body fat along the way. When you get down to ~8% body fat for men or ~15% for women, do HIIT only once a week instead.

Step #2 - Clean Up Your Diet!

I don't care how hard you train, how fast you run or how much sleep you get every night. You can NOT eat crap on a regular basis and expect to have a six pack. I'd say cut out all sugar for sure. I haven't had a single gram of processed sugar for the past 2 and a half years and my abs are definitely showing. Now, I am not saying you have to be THAT strict with yourself, but just bear in mind that you reap what you sow. The more strict and disciplined you are in this area, the better your abs will look. I'd say at the maximum, eating sugar once every two months is okay, but it should still be in limited quantities.

First, you need to calculate how many calories your body needs on a daily basis and make sure you are getting no more and no less than that amount each day. Not all calories are created equal however. While a burrito from Taco Bell may be 600 calories, it is not nearly as six pack-friendly as a bowl of brown rice and white albacore, which has the same amount of calories. Fill your diet with lots of fiber such as brown rice, oatmeal, fruits and vegetables as well as lots of lean protein like tuna, white albacore and even turkey and you'll be on your way to six pack abs in no time.

You can use this free calorie calculator to determine your daily caloric needs here:

Step #3 - Do The Ab Ripper X Routine!

The ab routine I used to get my six pack and still use to maintain it is P90x's Ab Ripper X. You don't have to buy the full P90x DVD set, if you don't want to. To buy Ab Ripper X by itself is only about $15. Not too shabby of a deal, for what you're getting.

It's a 15 minute ab routine that should be done 3 days a week for optimal results.


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    • jaredbangerter profile image

      jaredbangerter 4 years ago from New York City

      There is no easy way. Expect painful, grueling exercise for at least a few months and be prepared to be a Nazi with your diet.

    • profile image

      sunny verma 4 years ago

      how to make six pack easly

    • jaredbangerter profile image

      jaredbangerter 4 years ago from New York City

      I know... I suggest HIIT to put the person in a significant caloric deficit. Under eating is not the ONLY way to be in a caloric deficit. You can also burn enough calories to put your overall daily total below maintenance.

    • profile image

      Dan 4 years ago

      You can't lose fat unless you are at a caloric deficit.

    • profile image

      Cains 5 years ago

      Hello There,

      First, I would like to congratulate you for the absolutely fantastic information you provide in your site. I have no fixed working hours and makes me very difficult to exercise. I get very tired and just I have not much time. But I will follow your advice ...

      Thank you!

      Att. Mr. Cains from

    • Brinafr3sh profile image

      Brinafr3sh 6 years ago from West Coast, United States

      Hi Jredbangerter,

      Well written article you have here. Doing sit-ups is normal for me, maybe 2-3 times a week. But doing crunches is another story; they seem to be more difficult. No pain, no gain as they say.