I must get the “six pack abs” question more than any other question on my fitness site. Most are shocked once they find out that they already have a decent set of abs. The only problem is, the abs are currently covered up by a layer of body fat.
Many people, looking to get into shape for the summer, think that doing sit ups and crunches is the answer to a rock solid stomach. Sorry, wrong.
Did you ever notice how a bodybuilder looks at a competition? How do you think he/she got that way? Yes, they worked out with weights and ate the right foods… but how did they get ripped up looking?
Two words… Diet and Cardio.
If you want a six pack, that is your ticket. You must eat below what your body needs to maintain itself in order to burn fat. I usually recommend eating 250 to 500 calories below your maintenance level, per day. To speed things up a little, add in some cardiovascular exercise like brisk walking, biking, etc., for 30 to 40 minutes per day. This will get the fat off even faster.
I always advocate starting dieting and cardio as early as possible, since in order to lose weight in a safe manner, it is best to lose no more than 1-1/2 to 2 pounds per week. So if you need to lose 30 pounds before you are able to see those abs, you would need to diet for 15 to 20 weeks, or 4 to 5 months.
This may seem like a long time for some, but if you are really determined to remove that fat, you will do it. Use the mirror as your main source to decide if you are looking more and more the way you want. Only weigh yourself once per week or you may just drive yourself crazy with the scale.
One important thing to remember… there is no such thing as fat SPOT loss. Body fat comes off your entire body, not one specific spot. Bear that in mind and stick to your goal and you will see those abs in no time.