The Best Science-Based Method to Get Six-Pack Abs (3 Simple Steps)

Check out the best science-based method to get six-pack abs. It is 3 simple steps to follow through and thorough for you to get to see your abs.

When talking about physique goals, few things captivate the imagination of people as much as the pursuit of the elusive six-pack abs. It’s not just about showcasing a carved midsection; it symbolizes the culmination of relentless dedication and hard work in the gym and the kitchen. After all, you can’t get a six-pack taking shortcuts.

Beneath the shaped abs, having a six-pack also means the person packing it (usually) has a healthy and disciplined lifestyle.

But how can you get a six-pack? Honestly, if you search online now how to get one, there will be millions of suggestions ranging from the absurd crash diet which usually means malnutrition, magic drinks and fat-burning pills, to the crazy ab workouts with 1000 reps of exercises for days on end. Unfortunately, this abundance of conflicting information often leads aspiring individuals down a confusing and misguided path.

In between all that information are some nuggets of truth that you need to separate to make your journey to carving a six-pack abs a transformative one that is healthy and sustainable.

In this article, we embark on a journey to demystify the process of attaining six-pack abs, separating fact from fiction. Beyond the misleading advice and fad solutions, we delve into a practical and science-based three-step guide that cuts through the noise and provides a clear roadmap for those aspiring to sculpt their midsection.

The information laid out below is based on a video shared by Jeremy Ethier, a distinguished kinesiologist and fitness trainer who stands as a co-founder of Built With Science. With a staggering 5.9 million subscribers on his YouTube channel, Ethier has built a reputation for providing lucid information firmly grounded in robust scientific research.

As we navigate through the layers of misinformation, our aim is to empower individuals with the knowledge and understanding needed to embark on a transformative journey toward achieving those sought-after six-pack abs.

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The Best Science-Based Method to Get Six-Pack Abs (3 Simple Steps)

Step 1: Prioritize Nutrition

Setting up your nutrition is the cornerstone of revealing your six-pack. Achieving a calorie deficit—consuming fewer calories than you burn—is essential for shedding excess fat. Instead of relying on special foods or fat-burning pills, focus on a sustainable calorie deficit achieved through mindful eating.

To determine your calorie and macronutrient needs, use a calculator based on your stats. Eating nutrient-dense foods ensures you meet your nutritional requirements for fat loss.

Ethier made a graphic to exemplify fats, protein and carbs that are healthy and you should be eating such as:

Protein:

• Whey protein
• Chicken breast
• Greek yoghurt
• Egg whites
• Turkey
• Canned tuna

Carbs:

• Oats
• Rice
• Potatoes
• Almond milk
• Fruits
• Veggies

Fats:

• Peanut butter
• Olive oil
• Avocado
• Nuts

There are also some combination healthy ingredients such as whole eggs and lean beef if you want protein and fats, or lentils and beans if you want protein and carbs.

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Step 2: Implement Resistance Training

Combining a calorie deficit with resistance training is key to maintaining muscle mass while losing fat. A 2015 systematic review highlighted that resistance training, when paired with a calorie deficit, yields favourable changes in body composition.

Compound movements alone are not sufficient to target your abs. You should aim to train your abs 1-3 times a week and use a mix of both weighted and unweighted exercises. You can do these exercises on your rest days, or after you finish your normal workout routine.

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While cardio isn’t initially necessary, it becomes a valuable tool later to accelerate fat loss. A well-rounded exercise routine will help define and shape your midsection as you lean down.

Step 3: Monitor and Adjust

Consistent monitoring of your progress is crucial. Weigh yourself regularly, aiming for a gradual weight loss of around 0.7% of your body weight per week. Adjust your calorie intake or include cardio based on your progress—slightly reduce calories or add cardio if weight loss is too slow, and vice versa.

Remember, weight is just one measure of progress. Assess changes in strength, body composition, and overall appearance to gain a comprehensive understanding of your journey. Be patient, as fat loss may vary across different body areas, and trust the process until you reach the desired level of leanness, typically around 12% body fat or below.

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Embarking on the journey to achieve six-pack abs is more than a pursuit of physical aesthetics—it’s a commitment to self-improvement, discipline, and a holistic approach to health and fitness. As we navigate through the intricacies of misinformation surrounding this coveted goal, it becomes evident that the path to a chiselled midsection is not paved with quick fixes or miraculous shortcuts. Instead, it requires a thoughtful and evidence-based strategy that encompasses nutrition, training, and a keen awareness of one’s own progress.

In conclusion, the pursuit of six-pack abs is not a sprint but a marathon, requiring dedication, patience, and adherence to a well-structured plan. The three-step guide provided serves as a compass, navigating through the maze of misinformation. Trusting the process and staying committed to the journey will undoubtedly lead to the realization of those sculpted abdominal muscles. Beyond the physical transformation, it’s a testament to the resilience and dedication that defines a true fitness journey—one that extends far beyond the confines of a well-defined six-pack.

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Reducing belly fat, also known as abdominal fat, is crucial for maintaining overall health and well-being. It is different from subcutaneous fat, which lies just beneath the skin, as it surrounds and accumulates around the abdominal organs. Excessive belly fat, particularly visceral fat, is linked to a host of adverse health conditions, making it a primary target for weight management strategies.

Health Concerns:

Belly fat is a major risk factor for several chronic diseases, including:

• Heart disease: Excess belly fat increases the likelihood of developing heart disease by raising blood pressure, cholesterol levels, and inflammation.
• Type 2 diabetes: Belly fat promotes insulin resistance, a precursor to type 2 diabetes.
• Stroke: Belly fat is associated with an increased risk of stroke due to its impact on blood pressure and cholesterol levels.
• Certain cancers: Studies have shown a link between belly fat and an increased risk of colon, liver, and pancreatic cancers.

Appearance and Self-Esteem:

Reducing belly fat can significantly improve one’s physical appearance and boost self-esteem. A smaller waistline can enhance the fit of clothing, creating a more toned and aesthetically pleasing physique. This, in turn, can lead to increased self-confidence and a more positive self-image.

Quality of Life Enhancement:

Losing belly fat can positively impact overall quality of life in several ways:

• Increased energy levels: Excess belly fat can contribute to fatigue and low energy levels. Reducing it can lead to increased energy and a greater ability to engage in physical activities.
• Improved mobility: Belly fat can make it difficult to move around freely. Losing it can enhance mobility, making it easier to perform daily tasks and participate in recreational activities.
• Better sleep: Belly fat has been linked to sleep apnea, a condition that disrupts sleep patterns. Reducing belly fat can improve sleep quality, leading to better rest and overall well-being.

Therefore, losing belly fat is not just about aesthetics; it is an essential step towards achieving optimal health, enhancing self-esteem, and improving overall quality of life.

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