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How to Achieve 6 Pack Abs - Training, Nutrition, and Lifestyle Choices
- Perform HIIT cardio workouts 2-3x’s per week. Do occasional steady-state cardio.
- Train abs 2-3x’s per week. 3-4 sets per exercise. Train heavy. Keep rest times short.
- Other workouts during the week should focus on high metabolic demand, compound exercises including: deadlifts, squats, walking lunges, clean and press, pull-ups, rows, bench press, and dips.
- Focus on a lot of spinal flexion exercises that work the rectus abdominus. But also work the deeper core transverse abdominus (with roll-outs, kbell swings, deadlifts, squats) to help make the 6-pack “pop”.
- Keep rest times short.
- Exercises should include: hanging leg raises, incline crunches (with bands for added resistance), leg raises from bench, stability ball transfers, stability ball roll-outs.
- You can super-set abs with lower back (hyper extensions). This is for muscular balance. You may also be able to do more weight/resistance if you perform an ab exercise after a back one.
- Although movements in the transverse and frontal plane do not work the abs but obliques, they will make your core look more impressive. For obliques, I like cable or band twists and side planks on a bench or on TRX.
- Check out all my favourite abs exercises
- Calories cut gradually (~200 calories per day). Aim for 14xbodyweight for total daily calories.
- Maintain a macro ratio of around 40% protein, 40% carbs, and 20%.
- Increase fiber intake with greens.
- Drink lots of water 3-4L (depending on your bodyweight and physical activity level).
- Ditch liquid calories and empty calories.
- Drink black coffee before workouts.
- Supplements with magnesium, zinc, vitamin D, fish oil/omega oil, B-complex.
- Become more active daily by walking more and taking stairs and playing your favourite sports.
- Aim for 7-9 hours sleep (whatever works best for you).
- Reduce stress. Meditate, get into nature, listen to music etc.
Personal Trainer in Toronto
Eric Astrauskas, Spec. Hons. B.A.(Kinesiology), P.T.S.
Hours: M-F 6am-8pm, Sat+Sun 8am-12pm