How to Actually Get a Six-Pack: 7 Real Steps That 99% Ignore
If you’re chasing a six-pack, chances are you’ve already been lied to.
The primary keyword here is how to get a six-pack – and the truth is that 99% of people will never get there, not because it’s impossible, but because they follow the wrong steps or give up too soon. With 15 years of professional coaching experience, I’m laying out the seven proven steps that actually work. Bookmark this guide now – it could be your only shot at having visible abs by summer 2025.
1️⃣ Drop Your Body Fat First
🔹 Why Body Fat Hides Abs
You already have abdominal muscles. The problem is fat sitting on top of them. Until you get your body fat down to 10–15% for men or 16–22% for women, your abs simply won’t show.
🔹 How to Lower Body Fat
- Maintain a caloric deficit
- Track macros: prioritize protein intake
- Use a mix of strength and cardio
📖 Further reading: Harvard Health on body fat percentage
2️⃣ Prioritize a Smart Diet Over Workouts
🔹 Abs Are Made in the Kitchen
You can’t out-train a bad diet. Focus on:
- Whole foods
- Lean protein (chicken, tofu, legumes)
- Fiber-rich veggies
- Avoiding processed sugar and oils
🔹 Common Pitfall: The Weekend Binge
One cheat weekend can erase a week’s deficit. Consistency > Perfection.
3️⃣ Use Intermittent Fasting to Control Cravings
🔹 Why It Works
Intermittent fasting (IF) helps regulate insulin, curb appetite, and keep you from snacking all day. Start with 16:8 or 14:10.
🔹 Don’t Overeat During Your Window
Many fail IF by overeating once their eating window opens. Structure your meals in advance.
✅ Evidence: NIH Study on IF and Fat Loss
4️⃣ Meal Prep = Less Temptation, More Control
🔹 Freedom Is Overrated
When you have to “figure out” your meals daily, you’re more likely to make poor choices. Remove decision fatigue.
🔹 Start Simple:
- 3 go-to lunches
- 2 protein-rich breakfasts
- 1 fallback dinner option for busy nights
📊 Tip: Use Sunday afternoons to prep – freeze extra portions to avoid burnout.
5️⃣ Walk More: Your Underrated Fat Loss Weapon
🔹 NEAT = Non-Exercise Activity Thermogenesis
Walking, standing, taking stairs – these small moves compound over weeks. Aim for 10,000 steps/day minimum.
🔹 Walking Beats Running for Some
Especially for busy professionals or those with joint issues, daily walking reduces cortisol and burns fat steadily.
6️⃣ Stop Doing 10 Types of Ab Workouts
🔹 The Only 2 Exercises You Need:
- Hanging Leg Raises – trains lower abs, builds thickness
- Cable Crunches – emphasizes upper abs under load
Focus on progressive overload (heavier weights, slower reps).
🎥 Watch this proper form breakdown: YouTube – Cable Crunch Mistakes to Avoid
7️⃣ You Still Need to Work Out – Just Smarter
🔹 Full Body Resistance Training
The best fat burners aren’t cardio – they’re compound lifts. Squats, deadlifts, bench, rows.
🔹 Recovery Is Part of Training
Overtraining increases cortisol = belly fat. Prioritize sleep, rest days, and deep breathing.
✅ Conclusion: How to Get Started Today
To truly earn your abs, you don’t need tricks – you need structure. Here’s your launchpad:
- Get your body fat down first
- Stick to a clean, prepped diet
- Walk more than you think
- Master the only two ab exercises that matter
- Be more consistent than yesterday
You can be the 1% who shows up shirtless this summer with zero insecurity. But it starts now.
❓ FAQ
What’s the ideal body fat percentage for visible abs?
10–15% for men, 16–22% for women. Abs don’t show through fat, no matter how strong they are.
Can I get abs without going to the gym?
Yes, but you’ll need excellent nutrition, bodyweight core work, and low body fat. The gym helps accelerate results.
Are crunches bad for you?
Not inherently, but most people do them with poor form and low intensity. Cable crunches are safer and more effective under load.
