(from Level One Training and Fitness, September, 2012, revised July 2025)
(The OTHER six-pack…)
Perhaps the most common question we receive relates to the number of crunches one should do to get 6-pack abs (and yes, EVERYONE has a 6-pack; it’s just a question of how much insulation has built up on top of them). Truth is, it doesn’t matter how many thousands of crunches you do in a day; if you’re not eating right, that 6- or 8-pack (yes, some are genetically provided with 8) will always be covered by a layer of—gulp—yes, FAT. Simply put, body fat is nothing more than excess calories you’ve eaten that your body has stored. Read that again. 😉
So that means the “Abs are made in the kitchen!” statement is true? Yes, to a certain extent, the statement is true. However, while important, you won’t develop abs of steel through diet alone.
Your hidden, inner washboard requires a combination of both regular exercise and proper nutrition. If there’s a shortcut, the only one I know of involves going under the knife! Please don’t be fooled into thinking there’s another quick way to make it happen. Barring a medical condition, many people need to accept that years or decades of their chosen lifestyle led to the accumulation of body fat.
The questions they need to think about include:
- How many alcoholic drinks per day or per week do I have?
- What is my daily diet like? Does it involve home-cooked meals or a lot of dining out (fast or full-service)? Is it whole food or processed or highly processed foods?
- How many hours or minutes of moderate-intensity cardiovascular activity do I participate in on a weekly basis?
- How many hours or minutes of resistance exercise activity do I participate in on a weekly basis?
Once this basic inventory is done, then the real work begins, starting with weaning off the alcohol and dining out. Simultaneously, drinking more water and thinking about and preparing meals need to fill the gap. Once that’s started, it’s time to ramp up the physical activity with 10-15 minutes or more of getting outside and walking and trying out some simple bodyweight exercises such as squats and pushups. Notice I haven’t mentioned anything about a gym membership. 😉
Don’t get me wrong, for some people a gym membership is their jam! Their tribe is there, whether it’s a swole bro, a group X buddy, or other activity. It’s great—if you’re committed. However, if you’re just starting out, there’s no need to overwhelm yourself with yet another subscription you may not make full use of. Besides, you can work out virtually anywhere with minimal equipment. Stick around and I’ll show you how!
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