How to Get Abs: Six Pack Facts you Must Accept

I sincerely hope How to get Abs: Six pack facts you must accept adds value to your life. I’m going to tell you the quickest way to get abs. But, no lies or snake oil to be found.

This post doesn’t discriminate against experience, and you’ll learn that how to get abs and losing fat are intrinsically linked. Even if you don’t aspire to own a six-pack, but desire to lose fat, your goal is virtually identical.

How to Get Abs? clear your mind from Modern Day Snake Oil

Before we commence, it’s imperative you clear your mind. The modern-day fitness industry and the rise of the social media influencer have manifested as an endless bounty of information at our fingertips. In order to complicate what should be a simple process, getting six-pack abs quickly has been portrayed as a grossly convoluted journey with many U-turns and dead ends (coincidentally labelled as ‘short cuts’) along the way.

The more complex a problem is sold to be, the more solutions you’re offered!

Funnily enough, these solutions often involve parting with money. These money-making schemes are multi-faceted. You can purchase the latest snake oil supplement, follow the trending diet fad, or invest in a device ‘guaranteed’ to lose fat and give you a six-pack in “5 seconds a month!” Fabricate an emotional need for something, and you’ve created huge profit potential.

I will reiterate—clear your mind and digest this article. I’m partial to a Matrix quote, and there’s one that’s particularly relevant: “All I’m offering is the truth and nothing more.” As with Neo’s journey, the truth he discovered wasn’t what he was expecting. You’ll find this article to be of a similar vein.

The Mythical Pot At The End Of The Rainbow

It’s human nature to search for the pot of gold at the end of the rainbow and desire to take a short cut. Many marketing geniuses have, are, and will continue to play on this aspect of our nature.

Convince people their goal is difficult to achieve, sell them something to make it ‘easier,’ and you’ll keep a constant stream of profit flowing. Additional bonus points are awarded if you can play on their insecurities.

Getting six-pack abs is rare, even with the best ab exercises. Rarity breeds demand, and demand breeds profit—there’s certainly a demand. After all, that’s why you clicked on this article. If something sounds too good to be true, it usually is.

Let’s get real, getting abs is indeed difficult, I’d be lying to you if I said otherwise. However, it’s not difficult in the way you’re led to believe. You need to hear this message, digest this article, and understand that the six pack facts you’re about to receive aren’t what you thought they would be.

We’ve Been Asking How To Get Six Pack Abs For Many Years

To understand our quest for physical perfection, it’s important to recognise that this isn’t a new obsession. The key difference today is how quickly people can engage with information. Whatever you crave is just a click away.

The fascination with physical aesthetics dates back to ancient civilisations like Greece. Artefacts and sculptures from this period showcase muscular physiques, and even today, you’ll hear people compliment a lean and ripped individual by saying, “Carved like a Greek statue,” with their six-pack abs on full display.

During the Renaissance period in Europe, there was a resurgence in the admiration of proportionate physiques. Michelangelo and Leonardo da Vinci celebrated this through their depictions of muscular figures reminiscent of Ancient Greek sculptures.

In the late 19th and early 20th centuries, the concept of a fully developed six-pack became a staple of fitness culture. The “Godfather” of modern bodybuilding, Eugen Sandow, gained fame for his lean and muscular physique, prominently featuring six-pack abs.

To this day, the winner of Mr or Ms Olympia (the most prestigious bodybuilding competition in the world) is awarded a trophy called a ‘Sandow,’ in honour of Eugen Sandow and his contribution to fitness.

Charles Atlas and His Mail Order Six Pack Facts

Clever fitness marketing containing sensationalist headlines and playing on insecurities has existed as far back as the mid-20th century.

Look at your click into this post! Too good to be true? Yes… but you clicked on an article of truth.

My older readers will remember a viral advert—“The Insult that Made a Man out of Mac”—from the great Charles Atlas. This advert depicted a bullied, skinny teen getting sand kicked in his face and losing his girl. He completed Atlas’s ‘Dynamic Tension’ program, got muscular, beat up the bully, and won the girl back. Atlas’s program was available by mail order and made him rich. Some of Atlas’s marketing headlines were:

• Battle fought in bed that made Fred a He-Man
• Let me give you a body that men respect and women admire
• 97-pound weakling who became the world’s most perfectly developed man
• Just 7 days, that’s all I need
• Hey Skinny! Yer ribs are showing

Atlas likely didn’t use the Dynamic Tension system he promoted and probably built his body with good old-fashioned strength training and diet. The irony is that more people fall for Atlas-like tricks every day. Are you?

A Charles Atlas Advert

The Birth Of The Action Hero With Abs

The mid-late 20th century fitness revolution cemented the quest for physical perfection. The rise of the action star—Steve Reeves, Bruce Lee, Schwarzenegger, Stallone, Van Damme (soon to be followed by females—remember Linda Hamilton’s biceps in Terminator 2?)—brought lean and muscular physiques into the mainstream.

Simultaneously, interest in fitness increased exponentially with the introduction of mainstream gyms, fitness equipment, fitness magazines, and Jane Fonda’s aerobics/weight loss plans.

Modern Day False Six Pack Facts

Fast forward to today’s world of TikTok, YouTube, Instagram, and Facebook. You’re surrounded by shirtless men and bikini-clad women advising you on how to get six pack abs without a scientific fact being offered.

As I mentioned earlier, their advice is often contradictory and typically involves plugging sponsored supplements or persuading you to part with your cash in some weird and wonderful way. Things haven’t drastically changed since Atlas’s days, and we’re still falling for it. But what didn’t exist in Atlas’s time?

• Photoshop provides an easy solution to create the illusion of a six-pack.
• A plethora of steroids (ladies, you’d be surprised how many of your favourite influencers are using them) and fat-loss drugs.
• They likely aren’t consuming the supplement you’re being brainwashed into buying (and if they are, it has little to do with their results).
• Lighting tricks can completely transform the appearance of a physique. The physiques you’re viewing are often in perfect lighting or have been “pumped up” with exercise to engorge muscles with blood.

I guarantee you’d be shocked if you saw your favourite ‘Insta body’ first thing in the morning.

Excluding nutrition (we all need to eat), there is no requirement to spend money in order to lose fat and get abs. None. Not a penny. If you’re told otherwise and have to part with your cash to learn six pack facts or think you can buy it in a bottle…. run.

What is a six pack? 

The number of people chasing this coveted aesthetic goal, who lack understanding of what they’re going after is higher than you’d think. 

Every human being on planet Earth has abs and doesn’t need to get a six-pack. Yep, that’s you! The difference between you and someone with a visible six-pack is just one step:

They have achieved a low enough body fat level, hence the visible abs. You’ll see six-pack abs quickly depending on how much fat you have to lose. Your version of “quickly” might be 6 months, while someone else’s could be 4 weeks.

Remember those annoying kids in school with six-packs? Even though they were skinny, they carried little body fat, so their six-pack was visible without much training.

How To Get Abs – Lose Body Fat

The only barrier between you and a six-pack is body fat loss. That’s it! It’s a pretty big barrier when you consider modern-day comforts and the rampant spread of obesity, but nevertheless, that’s the truth. Obsessing over the best six-pack abs exercises ever won’t make much of a difference. You may not like it, but the truth doesn’t care about emotional reactions.

Every individual has unique genetic features and shapes, and no amount of exercise will override your genetics. Teenagers, in particular, are guilty of thinking that 20 of the best six-pack abs exercises will somehow give them perfect abs (I’ve been there).

Depending on your genetics, you may have two bands of abdominal muscles, which will show up as a four-pack when you achieve low body fat. Three bands will get you a six-pack.

You can’t dictate the shape of your abs—only low body fat levels and some muscle development will allow them to be visible. Knowledge is power and once you realise the most important of the six pack facts (there aren’t many) is to diet to low body fat levels, you’re starting to arm yourself against the crap spewed out there.

“A calorie deficit is essential for fat loss, but you also need enough protein and strength training to preserve muscle mass while shedding fat.”
— Dr. Layne Norton, PhD in Nutritional Sciences

Diet To Low Enough Body Fat Levels To See Abs

To achieve the holy grail of fitness, you need to diet to a low enough body fat level for your six-pack to become visible. Simultaneously, you need to develop your abdominal muscles enough for them to stand out at low body fat levels. For most people with a low/moderate amount of muscle on their frame, this will do it. You don’t need to be the size of the Hulk—far from it.

If you’re following a fat loss plan, you’re on the six-pack train. The issue is that most people hop off a few stations before the final destination.

The reason is simple: for most people, the stomach is the area where fat loss happens last- how to lose abdomen fat quickly is all about diet. The leaner you become and the deeper your journey into fat loss, the harder it becomes physically and psychologically. How hard this gets is dictated by your genetics.

This is the major issue with most celebrities and influencers with six-packs—they’re genetically gifted and can promise you anything.

Some people are born with heightened intelligence, while others are born with the ability to get/stay lean and have a well-defined six-pack. The problem with taking advice from these people is that they can’t relate to you. If they aren’t naturally gifted, you don’t see the potential misery of maintaining a single-digit (male) or mid-teens (female) body fat percentage.

Remember, you’re seeing only what they want you to see. It’s like Einstein trying to teach people how to gain his level of intelligence—it won’t happen for the majority.

A 2018 study in the Journal of Sports Science & Medicine found that a combination of calorie restriction, strength training, and adequate protein intake is the most effective way to reduce body fat while maintaining lean muscle mass. You can slot this after the quote to reinforce the point.

Lighting Tricks and Additional Assistance

Even your favourite ripped actor doesn’t maintain that condition year-round. They get paid millions of dollars to look a certain way in a movie, and they train/diet to unrealistic body fat levels. You can bet when fame, millions of dollars, and box office success are on the line, your favourite actor may get a ‘little special assistance’ (they’ll have access to the best doctors) along the way.

How To Get Abs: The Only Six Pack Facts Worth Knowing

Obtaining a six-pack requires a simple (and as I always emphasise, simple doesn’t mean easy) approach, without falling for headlines promising the “quickest way to get a six-pack” or the “best six-pack abs exercises ever.” Here’s what it really takes:

• A sustained calorie deficit over time to starve the fat off your body and reveal the abs.
• A high-protein diet to prevent muscle wastage.
• A strength training routine to build and maintain muscle, ensuring you display a decent level of muscle development when you reach that pot of gold.

That’s it! I warned you the truth wasn’t exciting—because excitement doesn’t sell you unnecessary products. These are the only six pack facts you’ll ever need. They don’t sound very marketable do they? Don’t worry, many influencers have you covered regarding overcomplicating the heck out of it all.

How To Get Abs: Six Pack Exercises

When it comes to abdominal training, remember: they’re just a muscle. You train them to get bigger and stronger, and that’s it! To see them, you must shed fat. This rule applies to every muscle group. As you’ll have gathered from my other articles, you can’t spot-reduce fat or magically pull fat from your stomach faster than the natural process allows.

You don’t need to spend an ungodly amount of time on stomach exercises. Since they function as a stabilising muscle, they get plenty of work during compound lifts and bodyweight exercises. If you feel the need to train abs separately, I recommend no more than 2-3 times a week.

There is no such thing as the best ab exercises ever. It’s snake oil and lies.

There are many exercises that target the abs directly and minimise hip flexor movement, and the exercises I’ve included below will do as good a job as any.

Don’t Fall For Rubbish Ab Exercise Machines

Searching for the best exercises won’t get you to your goal any quicker.

I’ve labelled the exercises as easy or difficult depending on your experience level. As I’ve recommended in other posts, hard work relative to your ability dictates progress. Work harder than yesterday and ensure you’re progressing every time.

As with all strength training, you’re aiming to create a stress response within the muscle for it to adapt and grow. Abs aren’t special—they require what every other muscle needs: progressive overload and sufficient intensity to trigger an adaptation response – a key six pack fact.

Easy Abs Workout for Beginners

(1 min rest between sets, and build up if you can hit the max numbers)

• Ab Crunch: 2 sets of 20 (start at whatever number you can manage and work up)
• Plank: 2 sets, hold for max duration
• Lying Floor Knee Tuck: 2 sets of 20 (work up from whatever you can manage)
• Side Plank: 2 sets, hold for max duration

The beauty of this beginners workout is that it can be done at home.

Intermediate Abs Workout

(This is what I do—30-second rest between sets. Build up if you can’t reach the max numbers yet)

I don’t like to spend more than 15 minutes on abs and I shorten the rest period. For my endurance training, martial arts, and general core strength, I do prefer working them directly. But when it comes to six-pack visibility, here’s an interesting fact: when I injured my rib, only my ab muscles aggravated the injury. After 6 months of not training abs directly, they were no less visible.

• Hanging Leg Raises: 3 sets of 20
• Ab Wheel Rollout: 3 sets of 20
• Cable Crunch: 3 sets of 20
• Cable Woodchopper: 3 sets of 20

If for some reason a listed exercise isn’t visible, they’re all mainstream and well known exercises. A quick google/YouTube search should yield quick results. As I grow the site, I will endeavour to complete exercise demo’s myself. 

Please don’t fall into the trap of thinking you’ll lose fat and get a six pack by running your abs into the ground and keeping searching for the best six pack abs exercises ever…. It doesn’t exist. Abs are primarily made in the kitchen and strengthened in the gym. 

The best abs in the world won’t be visible with a cushion of fat. Also, don’t fall into the excessive cardio trap. Diet gets you lean, excessive cardio places even more demand and strain on an already calorie deficient body. 

Levels of Body Fat to See Visible Abs?

Forgive the vague answer, but it depends. Genetics plays a key role (which is why how to get abs can be such a varying factor between individuals). For example, you might be above the perceived body fat levels for a six-pack but have a naturally low fat distribution on your stomach, while struggling to lose fat from your legs.

We humans come in weird and wonderful shapes. The only way to truly know is to keep dieting down. That said, there are some general averages we can work with. The level of six-pack you want will depend on these factors. Let’s explore below.

“Body fat percentage is one of the key indicators of visible muscle definition. For most men, abdominal muscles will become visible around 10-12% body fat, while for women, it’s closer to 18-20%.”
— Dr. Brad Schoenfeld, Exercise Scientist and Author

Male Six-Pack Body Fat Levels

• 8% and under: All abdominal muscles will be visible. You’ll have paper-thin skin, prominent veins, and striations. This leanness will be consistent across your entire body.
• 10%: You’ll have a fully developed six-pack (depending on genetics) and look very lean.
• 10-12%: You’ll still have a visible six-pack and appear lean and sharp.
• 15% and below: This is still considered the “lean” category. At 15%, unless genetically gifted with fat distribution, you’ll have great abdominal definition, with the lower abs padded in a bit of fat (likely a 4-pack or a six-pack under just the right lighting).
• 20%: This is the upper limit of “healthy.” Beyond 15%, you’ll see less abdominal development for every % increase, and at 20%, visibility is generally lost.

Female Six-Pack Body Fat Levels

Women naturally have a higher body fat percentage than men due to hormonal and physiological differences. To estimate six-pack visibility for women, a good rule of thumb is to take the male body fat levels listed above and add 6% to each category. This will give you the same visual effect.

A 2018 study in the Journal of Sports Science & Medicine found that a combination of calorie restriction, strength training, and adequate protein intake is the most effective way to reduce body fat while maintaining lean muscle mass. You can slot this after the quote to reinforce the point.

How to Calculate Body Fat Levels

There are several ways to measure body fat levels, but the fundamental issue is that most are either inaccurate or very expensive. Methods include skin calipers, bioelectric impedance (found in body fat scales), hydrostatic weighing, and a DEXA scan. I personally use body fat scales—they may not be 100% accurate, but they give me a good sense of trends.

The best method, however, is free: your eyes. They can be just as accurate as most devices. The optimal way of judging progress is to see it.

The Hidden Truth To Owning Visible Abs: A Low Body Fat Warning

You now know the way to achieve a six-pack is a simple (but not easy) strategy. Why is it so hard for most people to obtain a six-pack? Another relevant question is: “Do you really want one?” What do I mean by this? Let’s explore.

There’s a world of difference between reaching a healthy and lean body fat level and pushing further to own a full set of defined abs. A lean body fat level for a man is 15%, and around 22% for women. Physiologically, this is when your body will perform at optimal levels. Being overweight is unhealthy—this is common knowledge.

But the opposite is also true. As you venture deeper into a diet and become leaner, some strange things occur to both men and women (again, genetics is king—some people can maintain very lean physiques year-round, but most can’t).

“When body fat drops too low, especially for men under 8% and women under 15%, hormone production is severely impacted, leading to issues like low testosterone in men and amenorrhea in women.”
— Dr. Eric Helms, Strength Coach and Researcher

You’re Essentially Starving Yourself

Despite the magical promises you see on the latest TikTok reel, you’ll need to be in a calorie deficit to get lean. Losing fat is essentially starving yourself. If you have a significant amount of weight to lose, your body will thank you for reaching leaner levels.

That said, essential body fat levels for men are anywhere from 2-5%, and for women, it’s around 10%. The closer you move toward these essential levels, the more your body begins to panic. This doesn’t start exactly at essential levels but rather at your individual set point.

To sidetrack a little, another deceptive claim you’ll hear from your favourite lean YouTuber is, “Eat this diet to feel great at this body fat level.” As I mentioned earlier, they can’t relate to you because they may be genetically predisposed to maintain this level of leanness, and you probably aren’t—I’ve been there. In addition, if they’re taking exogenous hormones, this greatly assists in maintaining a certain physique. Their six pack facts are nothing more than six pack lies.

When Your Body Thinks It’s Starving It Enters Survival Not Thrive Mode

Your body doesn’t want to thrive when it thinks you’re starving it to death. It’s going to shut down many functions to preserve energy and keep you alive. It’s on red alert. Here’s what happens when you become too lean and carry a fully-fledged six-pack:

• Gentlemen: Your testosterone levels will tank. There’s no question about it. Testosterone is your primary male hormone and is responsible for confidence, muscular gains, and your general drive as a male—including your sex drive. Trust me, your sex drive will disappear, and an erection will become a distant memory. Natural bodybuilders who are stage-ready have testosterone levels near castration levels.
• Ladies: Expect some of the same issues, including losing your period (very common with female athletes). Why would your body consider reproducing when it thinks it will be dead in a month (your body doesn’t know it’s controlled starvation)?
• Skin, hair, and nail quality will suffer.
• A good night’s sleep will become virtually impossible. Your cortisol (stress hormone) will be high, and your body will urge you to get out of bed and find food.
• Anorexia can become a reality as you delve deeper into obsessing over leanness.
• Constant fatigue and tiredness throughout the day. Your body is in preservation mode, and your NEAT (non-exercise activity thermogenesis) will be drastically reduced.
• You’ll feel hungry all the time.
• Weakened bones and anemia may develop.
• Mood swings and poor concentration will become frequent.
• Your workouts will suffer.
• Without the “secret sauce” (steroids) or genetics of the famous, you’ll lose muscle. When your body is starving, it will cannibalise any muscle it deems unnecessary. Why would it keep metabolically costly muscle on your frame?
• Potential for binge eating.
• Any natural trainer at low body fat levels, male or female, will look frighteningly skinny.

If you still desire a six pack, how quickly can you get one?

Now you’re armed with six pack facts, Is searching for how to get abs still a goal you wish to pursue?

Research published in the Journal of Endocrinology shows that very low body fat percentages in men (below 8%) and women (below 15%) can significantly lower testosterone and estrogen levels, leading to decreased libido, energy, and overall hormonal imbalances. (Add this after the quote to support the argument.)

An extremely short answer here. The answer is as long as it takes to diet to your desired body fat level. For some people this may be 2 months. For others 6 months! 

Does Owning Visible Abs make you happy? My experience

I’ve dieted to 7% body fat twice in my adult life and several times to well under 10%. Did it change my life? Yes, for the worse. I suffered nearly all the symptoms mentioned above and was a pure misery to be around. Every aspect of my life suffered. I find my wife incredibly attractive and always will, but without going into too much detail, my drive in that department was non-existent (One of the worse six pack facts no-one tells you about). But hey, I owned a six-pack, right? I could do anything with abs… or so I thought.

Here’s the deal: I’m all for a lean and impressive physique. I typically fluctuate between 12-17% body fat year-round. Sometimes I dip to 10%, but these days, that’s rare and I won’t maintain it for long. The photo on my main blog page shows me at my heaviest for the year, which is usually during the bleak winter (I’m around 16-17% there, currently around 13% as I type). You’ll notice in the photo that I still have visible abs (albeit slightly padded) and good muscular definition.

A study in Obesity Reviews highlights that long-term weight maintenance and mental well-being are linked to sustainable, moderate body fat levels (around 12-17% for men and 20-25% for women). Individuals who attempt to maintain extremely low body fat tend to experience greater psychological stress and physical fatigue. (This could be slotted in after the quote to bring in some final scientific backing.)

Be Careful Of Too Lean

Dieting to 12% requires some sacrifice—it’s not easy—but I generally eat what I want. You’ll see from my linked articles how I manage to maintain this by planning well. I suffer no negative impacts, keep my strength and endurance high, and at certain times of the year, I even carry a fully visible six-pack—not bad for 42 and natural.

When you reach a certain level of leanness, which is usually on the leaner side of healthy, you’ll look great, especially with a focus on strength training. No one is going to care whether you got six-pack abs quickly or followed the best six-pack abs workouts ever. Only the mirror cares.

“A healthy, sustainable body fat percentage that allows you to function optimally and feel good is far more important than achieving extremely low levels of body fat.”
— Dr. Krista Scott-Dixon, Precision Nutrition Coach

Owning a six-pack won’t get you the girl/boy, it won’t get you promoted, and it won’t increase your popularity within your social circles—outside of the, “Show me your tummy” party trick.

Here’s your final section with a Key Takeaways added:

Key Takeaways

• Achieving six-pack abs is about reaching a low enough body fat level, not just performing the best ab exercises.
• Genetics plays a significant role in how quickly and easily your abs become visible.
• A consistent calorie deficit, paired with strength training and a high-protein diet, is essential for fat loss and muscle maintenance.
• Abdominal training can enhance muscle definition but won’t magically burn fat from your stomach.
• Going too low in body fat percentage can negatively affect your overall health, causing hormonal imbalances, low energy, and other side effects.
• Maintaining a six-pack year-round isn’t necessary for a healthy, lean physique. A sustainable body fat percentage of 12-17% for men and 20-25% for women is optimal for long-term health.
• Having a six-pack won’t drastically change your life; focus on being fit, strong, and healthy instead of fixating solely on visible abs.

How To Get Abs: Six Pack Facts Conclusion

It’s certainly a life experience obtaining a six-pack, but take it from someone who’s been there several times—being fit, healthy, strong, and lean are all fantastic goals to aim for.

Whether a six-pack should be in your future is entirely up to you. Just don’t forget the only six pack facts you need:

• A calorie deficit with a protein focus to lose fat.
• Strength training to gain strength and enlarge muscles.

That really is all you need. It’s not sexy, but it’s the truth. And how quickly you see results is based on the amount of fat you’ve got to lose.

I’d like to thank you for reading this article, and I hope you found value in it—because that’s always my goal. I aim to produce three useful articles a week, covering a variety of topics. I’d be hugely grateful if you’d subscribe via email to my website. You’ll be notified when a new post is published.

Chat soon,

Matt