The Fastest Way to 6 Pack Abs
If you want to get 6 pack abs fast you need to dedicate your efforts into 2 primary areas: Nutrition and Exercise. Each realm of getting to 6 pack abs is important what you need to focus on more as an individual can vary greatly from other individuals. Either way, getting 6 pack abs quickly will likely take work on both right away.
What measurements do we need to track?
You should start your 6 pack abs journey with a measurement of body fat percentage. This will most accurately depict where you’re starting from and improvements in body composition (even if you can’t see abs yet) will be the stepping stones on the way to 6 pack abs. Setting your expectations… some folks can see their abs at 17% body fat… some can’t until they are in the single digits… which will depend greatly on where you carry most of your extra body weight. We recommend hopping on an Inbody scanner as it will read this and some other helpful data that we’ll talk about later in this article.
Body Fat Percentage
This is going to be the key metric we’re trying to change. Overall decreases in body fat percentage will drive you toward ab definition you’re looking for. What keeps the abs from appearing? Body fat that is sitting on top of those muscles
Passive Caloric Output
Gains in muscle mass increase the amount of passive caloric output known as basal metabolic rate. This is the amount of calories you output without doing anything. You can get on our InBody Scanner (and get a whole load of other biometrics too!) or get an estimated BMR.
Nutrition for 6 Pack Abs
The single most important area of focus for getting amazing 6 pack abs starts with your nutrition plan. A lot of people say “abs are made in the kitchen”, good news you don’t have to go in the kitchen if you don’t want! Here are the nutrition factors that matter: Caloric Intake, Macronutrient Balance, Nutrient Quality and to a lesser degree Nutrient Timing.
Generally… those looking to get 6 pack abs need to lower caloric intake. You should get started by paying closer attention to the foods you consume… processed foods contain far more calories than natural whole foods so it’s easy to over consume them.
Macro nutrient Balance
Know what your current balance of Protein, Carbs and Fat are… we recommend 40/30/40 as a good starting point. Check out this article about balancing them.
Quality is a big factor in satiety… because you and eat endless volumes of vegetables and it’s highly unlikely you’ll ever consume more calories that your goals allow for.
Active Caloric Output
Exercising burns energy, but you want to make gains not just burn energy and that is important.
Passive Caloric Output
In order to shift the tide in our favor quickly we want to be burning more stored energy while we’re in a resting state. The best way to do that is to have as much muscle as possible. Muscle requires energy to be maintained, which means it’s constantly burning off available energy. The more you have the more of that, that happens on automatic. Improvements in BMR (Basal Metabolic Rate) will come from good strength training.
Exercise selection and programming will be important to gaining 6 pack abs quickly.
For active caloric output
Functional Movements are the most effective for a variety of reasons but ultimately they create the most power burn the most calories in addition to improving your physical skills.
For improving passive caloric output
For toning the abs
Get started on your own or with us and let us know how it goes!
Owner of CrossFit Jungle Gym