Firstly, you need to be putting in the hours of exercise and eating right. You need to attain low levels of body fat before you really begin to hone those muscles. Otherwise they’ll be covered up by a layer of fat and no matter how hard you work them, they just won’t show.
A six-pack essentially mean the tendinous segments that divide your rectus abdominis. To achieve this, men usually need to get to 6-9% body fat, whereas women need to get to 16-19%.
If you follow a healthy diet and exercise routine, you could lose body fat at around one per cent every month. Most people can therefore expect to achieve a six pack anything from three to 20 months, depending on your current body fat levels.
For six pack training your meals will need to consist mostly of lean proteins and fresh produce.
Daily work outs, sometimes twice daily are necessary and cardio and strength training need to go hand in hand.
It takes great effort to achieve a six pack in the first place, but then keeping it is the next challenge.
Core workouts must form a high part of this training and you’ll also really have to focus on your rest. Sleep helps to promote muscle growth and recovery and is crucial in your six-pack training.
Word of warning though, without wanting to demotivate you: even when you’ve reached the required low-level of body fat, getting a six-pack may not be possible if your genetic make-up doesn’t allow for it. Some people’s rectus abdominis won’t have that defined tendinous crease that divides the muscle into six defined segments at all. Others may have angled or staggered abdominals that don't create a neat six-pack.
That said, no matter what, you will achieve a toned torso and a lean silhoutte so that's worth the effort in our book.
That's reassuring to hear that genetics can play a part in a six pack too. Try as I might, I have never been able to achieve the tautness that I see other people have.