Within the fitness community, reaching a perfectly defined six-pack is not unjustifiably defined as a holy grail of recreational sports, with the result that many self-proclaimed gurus propagate diverse, sometimes dubious, approaches that bring you closer to the goal of the six-pack should bring. Instead of being distracted by supposedly miraculous programs and dubious supplements, you should focus on complying with the following six rules to actually achieve your goal with diligence and discipline.

Rule 1 - Ensure adequate protein supply

For us humans, protein is a vital macronutrient, which should be present in sufficient quantities in any case, because our body requires proteins not only as a building material for muscle cells, but also to maintain essential metabolic processes. In addition, the use of protein in comparison to carbohydrates and fats has the greatest thermal effect on the body, which means that your organism has to spend more energy during the splitting process, which causes you to burn some extra calories and therefore fat. For this reason, numerous professional athletes are not mistaken for a very high-protein diet.

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Rule 2 - Eat enough carbs after training

Not least because of the misunderstood low-carb trends of recent years, many trainers think that carbohydrates should be avoided as far as possible within the framework of a healthy diet. Of course, it is not necessarily beneficial to consume vast amounts of carbohydrates - which, however, also applies to any other macronutrient. However, complex carbohydrates such as whole grains, brown rice, sweet potatoes or vegetables are essential for your energy supply and thus also crucial for your performance in training. Especially after training, you should refill your glycogen stores as soon as possible to initiate regeneration as soon as possible. In addition, as part of your diet you should not save on vegetables and cereal products because they contain important vitamins, fiber and antioxidants.

Rule 3 - Eat healthy fats

Since your body needs fats in any case to maintain your metabolism, you must not renounce the consumption of fats in the course of a diet. In this context, be sure to pay attention to the intake of monounsaturated and polyunsaturated fatty acids, which are predominantly present in nuts, olive oil and high-fat fish. These fatty acids support the stabilization of the insulin level, which is particularly important in the context of a diet of utmost importance. In addition to the unsaturated fatty acids, however, the intake of saturated fatty acids must not be neglected, as your body also needs these, among other things for the production of hormones. High quality sources include coconut and palm oil.

Rule 4 - Focus on your diet

To bring out your six-pack, a balanced diet made up of both protein and fat as well as carbohydrates is of particular importance as training alone is not enough. In addition to a sufficient intake of protein, which should be around 2.5 grams per kilogram of body weight, it is essential to ensure a sufficient fat consumption of at least 1 gram per kilogram of body weight, as your body in the context of a longer-term underfunding of essential fatty acids, more fats store and reduce the combustion. The rest of your energy balance should be supplemented with complex carbohydrates to maintain your physical and cognitive level of performance during the diet.

Rule 5 - Let the crunches be

Although the classic crunch is still widely praised by many coaches as the six-pack exercise, you should be aware that crunches will neither boost local fat loss nor be conducive to building your abdominal muscles. So do not do hundreds of useless crunches and instead incorporate as many complex basic exercises as squats, deadlifts and barbell rows into your training plan, as they primarily train your abdominal and lower back muscles in addition to the primary target musculature. In addition, you can also fall back on effective six-pack exercises such as cable crunches, wood chops on the cable or the windscreen wiper.

Rule 6 - Think over your cardio training

Of course, you've already heard that cardio is the best way to burn fat and bring out your six-pack. However, to avoid having to spend several hours on various devices, it is advisable to carry out interval training, which can also be combined with exercises for the abdominal muscles. In practice, for example, you run a sprint interval on the ergometer, after which you complete some ball crunches and then get back on the unit for the next sprint interval. Repeat this procedure 8 to 10 times to get maximum thermal effect.


The key to a well-defined six-pack is primarily based on a balanced diet and a targeted training concept, which consists of basic exercises, isolation exercises as well as sophisticated cardio units. Pay attention to the six listed rules, and success is certain in the long run.


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