One of the most sought after results that people want from their workouts today are a nicely defined six-pack. A six-pack, if you don’t already know by now, is what people call the abdominal muscles, which, when in perfect shape will show 6 clear sections when a person’s midsection has a low bodyfat count.
I’ve always believed that a nicely defined six-pack is the ultimate ‘accessory’ when you’re at the beach and that women like to touch lean abdominal muscles… but let’s not go there now. You can be big, muscular, and intimidating, but highly visible abdominal muscles command attention and demand respect.
Everyday, we see people in the gym who will do crunch upon crunch in their quest for perfect abs. Before I proceed further, let me first say this – ALL HUMANS naturally have abdominal muscles (and I bet they look pretty good too!). The problem is, you’ll never see them as long as they’ve covered in fat, which almost always is the case. You may not have love handles or a flabby stomach, but chances are likely that you’re still carrying a certain amount of bodyfat covering your abs if you are still unable to see your abs clearly.
All the crunches in the world will never bring those abs out since it only burns a few calories and works very little overall muscle. Though crunches are one of the best exercises to strengthen and build up the abdominals – too widespread is the message out there today that it takes you hundreds of crunches everyday until your face turns blue if you wish to even see a hint of your abs. This piece of advice fails to take into account that the reason you don’t see your abs are simply because of excess fat, and not weak muscles! Doing all the crunches till the cows come home would strengthen the abdominals muscles but still not address the problem of the layer of fat over your abs.
The Solution?
It’s pretty simple, actually. You need to get rid of the fat covering your abs. Burn fat and also strengthen your abdominal muscles so that they look good when they are revealed. This, can only be done with a weight loss plan, and exercises that target your abdominals. There is NO other way, and that’s as simple as I can say it.
So, think twice before you decide to hog the abs machines at your gym for a full 20 minutes. Not only will you piss ME off if I was waiting for my turn, but most of your efforts could be diverted into doing something else more productive.
If you enjoyed this article, join 5,000+ other readers like you who get email updates (it's free)
This post was written by...
Noel Chelliah, ACE-CPT, ACE-LWMC, has been recognized as one of the Top Transformation Experts in Malaysia. No stranger to being overweight himself, Noel has gone through a life-changing transformation himself, from fat, to fit. In 2010, Noel founded the DailyMuscle Body Transformation Camp, which today helps hundreds of individuals exercise and practice healthier habits. In his spare time, Noel serves the community with various programs that promote a healthier lifestyle, and enjoys playing with his dogs.
My name is Noel Chelliah, and I’m a Transformation Specialist and founder of the 
{ 28 comments… read them below or add one }
WOW. i always wanted a six pack… yeah. i guess u’re right about my flabby fat tummy. hmm.. thanks for the advice. so long i thought cruches would do the trick… huhu
i have never seen my six pack… maybe I am genetically cursed! I wonder if i should gt some supplement help already sheeeeeeeeeeesh
abe: Crunches help build and strengthen your abdominals, but they wont GET YOU THERE.
steveneleven: Oh come on.. don’t blame your bodyfat on genetics! :P
The same reason why i never bothered to do abs exercise. The twist/oblique works the same as well, some ppl might end up with a thicker waist because their midsection muscles become bigger because of overworking them.
It’s more important to just do enough crunch to strengthen the mid section, that to hope for miracle to happen.
Diet and constant and proper workout to burn unwanted fat and making oneself lean will ultimately bring out the abs.
but before that, better to pack on those mass all over the body…don’t want to be a skinny scrawny dude with abs and minute arms and chest (and chopstick legs)….
:)
Which is better order to do? Cardio and crunches? or other way round?
Does cardio helps a lot in getting rid of the ab’s fat?
The thing is, I do want those strong, sex abs (even with 13.4% body fat, I think my stomach holds 10% of them :D), I don’t wanna be doing too much of cardio since (I think) I’ll only end up having a smaller overall look. No?
So, question is: How do I lose the stomach and not waste the calories and protein I need to pack on mass?
stupe: Exactly. Unfortunately, too many people have been duped into thinking that you could crunch your way to a 6-pack. Perhaps those late night Smartshop ads are to be blamed.
surfnux: My rule of thumb has always been CARDIO COMES LAST. It makes a difference if you’re combining cardio with weights, but cardio with crunches probably wont. So to answer your question.. it doesnt really make a difference. Also.. ‘SPOT REDUCING’ or trying to lose fat from a particular bodypart is impossible. It’s a MYTH. See my post on SPOT REDUCING.
The Yoga Instructor: You want what? SEX abs?! Can you show me what those look like? ;)
Well, your goals contradict eachother. Though you’ve had success getting leaner and gaining muscle weight at the same time, to actually shed more from your stomach is gonna take more than that. The fact that you’ve still got more fat at your stomach than other parts of your body confirms that your stomach it the last place your body is willing to give up its fat stores, which is normal actually. You’ll need to diet and bump up your cardio, and yes, you risk losing muscle weight, but thats how it is. I’m gonna lose muscle weight myself when start my diet and cardio to get leaner, so thats why I bulked up.
for a moment..yeah, i read that as SEX abs as well…
:)
Mmm…I think genetics and perhaps a fast metabolic rate do play a significant role. I’m sure you’ve seen those guys who are so lean that they have great abs without needing to do much/any kind of workout. They are vascular and have very defined muscles. With that kind of foundation, weightraining would simply give them added size and shape. No tedious dieting necessary.
Others, like me, can barely see my abs…ok, maybe the upper 2 blocks but that’s about it :( I agree that a weight loss diet and eating right is the key but looking at how easy those lean guys have it makes me go grrrrrr! :)
Dailymuscle: Thanks for the explanation. So key rule is: Loose that bloody fat covering your abs muscle and do a balanced weight training on each body muscle.
WAH!! Havent been here in ages n now I see you are so teh happening! ;) *Still lost in this labyrinth!* :P
Gtan: Yes, true – but very often, those blessed with such genetics also need to work much harder to gain strength and muscle mass. As for me, I believe I gain muscle mass quite easily when compared to others, but I also gain bodyfat way too easily. I can’t have the luxury of slacking off with my diet as much as the leaner, ‘blessed’ ones. I guess you can’t really have it all. So use that to inspire you and excel above the others. ;)
Surfnux: Yes, you got that right. By the way, balanced weight training should always be a priority.
Yeah, I reckon you’re right DM. The leaner ones usually don’t/can’t lift as heavy as the bigger guys and it’s probably more of a struggle for them to put on size. But the grass always looks greener or leaner, as it were, on the other side :)
Gtan: Yeah. And of course, when you say ‘leaner ones’, you’re referring to those who have a small and skinny build, but yet are lean and are able to reveal whatever muscles they have more clearly.
Those who are BIG and lean, are a different story altogether. They would crush you. He he.
THOSE are the demigods that I aspire to emulate :P
forget about sixpacks..just be happy with that one economy pack! :P
desparil: You do that.. while the rest of us aim for greater things.
hey just reading all these comments and now from comments made i have a real gd body including a 6 pac but in my eyes im a bit skinny i wana get bigger but keep all this muscle and put more definition into my 6 pac… i work out everyday and take protein shakes but dont seem to get bigger built im told more muscle but in size of my frame not my satisfaction how do i do it? and also my pecs arent exactly big an di do all sorts of weights for them… i kno im only 16 but i wanan be bigger and more muscluar with the strength to….
G Dog: Well done on what you already have.. ! You’re still young, you’ve got raging hormones (a good thing for muscle growth) and have got MANY years in front of you. But that doesnt mean you should work out everyday and overdo it on the protein shakes.
Get a decent workout routine which includes adequate rest, such as one with 4 days on, and 3 days , or 5 days on, 2 days off (your muscles grow when you rest!). You may want to breakdown your weight training into periods of ‘bulking up’ and dieting down throughout the year in order to keep your body ‘guessing’ and growing. Eat well, get a majority of your protein intake from whole foods, sleep well, and you’ll be admiring your physique in due time. Do lots of research, read bodybuilding mags! Good luck!
thnx alot for that information ill take it and use it thank you :D:D
i wonder y so many guys want to get 6 packs…
my 6 packs have just been switched from stealth mode to unstealth mode. but i still think well-developed and tone shoulders r better as i can show off with sleeveless shirt, hehehe :P
i think the HIIT high intensive interval training cardio should do the trick
5 minutes warm up 16 minutes of high and low intensive cardio follow up by a 5 mintues warm up
3 times a week
and sticking to your usual routine of bodybuilding
can help u in developing abs
but of course a discipline diet and 3 times a week abdominal exercises is a must
after all Mr Arnold only spent like 5 minutes if i can recall the article
on his abs ^^
6 pack still proving elusive for me at least DM… Body fat slowly on the decrease from 26% a month back , now hovering around 23% aiming for 20% at least.. Let’s see how things go… :D
I believe abs is one of our body parts that’s quite hard to develop but with true commitment and discipline, there’s no reason why we can’t achieve and build a nice sexy abs and lose those annoying fats.
Danny: I couldn’t have said it any better – true commitment and discipline is key.
Thanks for sharing this is just what I need to build my six-pack. Great way to attract the girls :)
Sam
sigh… i only haf 4 packs… i wonder why the bottom 2 jus wun show up…
i think it’s true because i do everyday 500 abs and i can barely see my 6 packs so it’s all about losing body fat.
{ 1 trackback }