The secret to 6 pack abs

In the nearly 25 years I have been in the personal training and fitness industry one of 

the things that I have always been asked the most about is the abs and how to achieve that washboard, 6 pack look. 

"How do I get a 6 pack?"

"I want to work and focus on my abs."

"Is there a certain exercise we can do to get rid of this (pointing to the bodyfat in their midsection?)"

"Can we work more on my lower abs?"

"How can I tone my abs?"

"Can we target my fat here in my belly?"

"Is there a supplement I can take to help get rid of belly fat?"

​"How do I burn more bodyfat around my abs?"

"Is there something we can do to help me lose my belly?"

Achieving that sculpted, beach body, 6 pack look is like the holy grail for some. I definitely understand that. That is probably the biggest reason I got into working out and bodybuilding when I was in college. I wanted a 6 pack. I wanted to look like Mark Wahlberg in the Calvin Klein ads back then. I wanted those abs.

When I was younger back then I believed many of the old bodybuilding and fitness myths and misinformation (many of which are still around today). I used to do the Abs of Steel workout videos 5 times a week. I believed the key was training the abs and training them more. I used to track all my calories thinking there was a certain calorie or carb count that was the magic ticket. I would do lots of cardio, sometimes morning and night, thinking cardio was key to fat loss and getting that ripped, 6 pack look I so wanted.

​When I ended up achieving and getting those 6 pack abs and as I learned and became more and more educated over the years I realized. I realized that it had nothing to do with any of those things. There was no secret. I actually realized in my attempt to get that look that I was actually doing some things wrong. I was over training at times, over dieting at times and doing some things that were not productive and helping with the goal of attaining that. 

I learned a number of things

Training your abdominals has little if anything at all to do with getting ripped, 6 pack abs.

Cardio can burn some fat, but it is highly overrated when it comes to fat loss.

Strength training and nutrition are the 2 biggest factors.

There is no perfect or exact calorie or carb count. 

No amount of exercise in the world can make up for poor or inadequate nutrition. 

Supplements have minimal impact. 

The secret to 6 pack abs is actually not a secret at all, but rather a key. The key is low bodyfat. Great abdominals are the byproduct of low bodyfat. If you can't see your abs enough or you still have fat in your lower abdominals you need to lose more bodyfat. When you can see the full line down through the middle of your abdominals (connective tissue in your rectus abdominus called your linea alba) you will know you are at a point of achieving 6 pack abs. 

Follow a good, balanced, healthy diet burning off more calories than you take in. Strength train consistently 3 to 4 times a week following a training program that is progressive in nature. Be sure to get enough sleep and quality sleep, minimize stress, get enough NEAT (non-exercise related activity) such as steps each day and drink enough water.

I know everyone wants to make it seem like there is a lot more to it but that is really it. 

Dan Eiden

Eiden's Fitness & Sports Performance Training