By Jarrod Cox
Have you ever seen a TV or magazine advertisement where it tells you crunches are the ONLY way to a 6-pack?
Well I have and, as a coach, it frustrates me because I HATE seeing you being lied to by those pesky marketing 'gurus' .
(It's a little harder to uncover those abs than they make you believe).
In this article, I’ll share with you 2 EASY steps to 6-pack abs & how to keep them showing. Plus, I'll show you the mistakes I made when trying to get a 6-pack so you can AVOID the pain and struggles I went though.
I’ll be honest, I slugged it out for 2 years with an eating disorder. I was so scared of eating carbs, I feared them like the plague.
I put myself on the KETO diet thinking that'll uncover my abs but all it did was put me into a whirlpool of pain.
I would bring plastic containers out to dinner, run to the mirror after having a piece of bread to see if my abs were still there and constantly pinch my love handles to assess 'damage'.
I finally realised that all I needed was someone to guide me and teach me how to manage it and make it sustainable.
There is a HUGE difference between muscles and fat however, and if you want to 'SHOW' the abs, you have to have less fat, (this is essentially what 'toning' is).
Think of a puffy blanket covering you in bed, it's hard to see the shape of your body lying there right? Removing that blanket and revealing what's underneath, is essentially what you need to do to see your 6-pack.
That's right, we all have a 6-pack, we just need to 'uncover' it.
Now, before I reveal HOW to get a 6-pack, you must understand the reality of having one..
As you can see already, a 6 pack is incredibly hard to manage. No one ever created a business or food plan to a point where it is 'manageable' because they either go 'all or nothing' and dive in with everything they have to get quick results. The problem here however is they end up being exhausted with no life, feel isolated due to the ridiculous life sacrifices and realise their relationships fall apart.
Luckily for you though, it doesn't have to be this way.
There are more SUSTAINABLE ways to achieve a 6-pack and I'm going to share with you, in 2 EASY steps, how to get a one and keep it for LIFE.
2 EASY Steps To 6-Pack Abs & How To Keep Them Showing
Step #1 - Eat MORE Food, But FEWER Calories..
Wait what? Aren’t they the same thing Jarrod?
I hear you, I had the same thoughts, but let me explain. Check out the picture above...
Your body is going to go into a ‘fight or flight’ mode if you don't eat enough, meaning what you eat 'may' store as fat because this is the natural stress response to keep everything as a fuel source. If ‘bad’ stress occurs, the body will naturally do the best thing it needs to survive, which is store energy.
SO what do you need to do to flip this on its head?
You need to increase your food intake in a sensible manner by starting with small steps to give you the best chance at uncovering your 6-pack.
Begin with breakfast, then a snack (morning tea), lunch, another snack (afternoon tea) and then your last meal dinner.
Here are three options you can begin with to help you eat MORE food, with fewer calories. Pick the easiest one for you:
Option 1 : 2-3 Hard Boiled Eggs
Option 2 : 2x YoPro Yogurts from Woolworths or Coles
Options 3 : 2x Scoop Protein Shake - very manageable and sustainable
Coming back to the words ‘manageable’ and ‘sustainability’, this is key. If you can't manage or sustain new strategies you will fail so start small and make it easy on yourself to take action toward uncovering your 6-pack.
Step #2 - Complete 2 x Weight Sessions & 1 x Cardio Session Per Week..
These two are awesome because they work together as a team.
Why weight training? It is the BEST 'bang for your buck' exercise to burn calories.
The more lean muscle we have, the more our body will turn your love handles (or tummy) into energy that needs to be burned for fuel.
Lifting weights also increases energy burned for the next 24-48 hours, yes you heard that right, when you are sleeping you are burning calories from that weight session.
Now the icing on the cake - cardio. Cardio, when combined with weight training, is a recipe for building a fat burning furnace to help you melt the stubborn fat that sits around the belly.
Cardio can be anything that increases your breathing and gets your moving MORE from simply walking the dog down at the park to pounding the pavement with your favourite Spotify playlist blasting through the headphones.
Another great benefit of walking (and cardio in general) is it'll decrease your stress levels and maximise the effects of a calorie deficit. In other words, combining weight training with cardio will fast track your journey to uncovering your 6-pack AND, if done sustainably, you'll keep them showing.
The Bottom Line: Putting It All Together
Ultimately, uncovering your 6-pack is never easy. Aidan and I have both done it on multiple occasions and the easiest way to do it, is to start with the two step method outlined in this article.
In short, if you consume fewer calories by eating MORE food overall and lift weights twice a week MINIMUM, you're well on your way to uncovering your 6-pack abs and keeping them showing.