Anyone who confuses the steeled six-pack of a trained body with a six-pack of beer will get a raccoon belly instead of a washboard belly. How do you get a six pack?

Six pack, the tight stomach as ideal for every man

It’s sexy, every man wants it, every woman desires it, the six-pack. A six-pack, a nice tight stomach, is the status symbol of every man with sex appeal. But few people are ambitious enough to achieve such an attractive six-pack.

Too much training only does harm

But be careful, the frequency of training is one of the biggest mistakes on the way to the coveted six-pack: training that is too long and too frequent only does harm.The muscles need breaks to grow optimally. Overloading the abdominal muscles only has negative effects and cannot produce a strong body.

What is needed for a six pack?

To achieve a well-trained six-pack, several important conditions must be met. A successful workout for a toned stomach consists of three components:

• Weight training
• Cardio training or endurance training
• Proper nutrition

Weight training

Targeted strength training forms the basis of every six-pack training:

• success does not lie in the frequency of the exercises. Meticulous training two to three times a week is sufficient. Muscles need recovery time to develop sufficiently;
• exercises performed slowly are the most effective;
• Varied repetitions during training increase the chance of success. This way, the different muscle groups are trained in a varied way.

Cardio training: endurance training

Endurance training (endurance sport) is most suitable for fat burning. Many trained abdominal muscles remain invisible if there is a layer of fat on the potential six-pack.Walking, step training and cross training are some ways to do targeted cardio training. About 20 minutes of endurance training should absolutely be part of any successful six-pack workout.

The right nutrition

Reducing body fat supports the formation of a toned abdomen. It is especially important to consume plenty of fluids, but alcohol is of course taboo. The six-pack of beer increases the chance of a raccoon belly!

Exercises and step-by-step instructions for a six-pack

A nice six-pack can be achieved with the following exercise schedule:

• an effective abdominal muscle workout takes between 10 and 20 minutes;
• combine multiple sets of different abdominal exercises to increase effectiveness;
• repeat crunches, situps, leg lifts and lateral abs (side to side) 15 to 20 times alternately;
• the various muscle exercises are interrupted by a break of approximately 60 seconds;
• approximately 3 of those complete exercise sets constitute one workout;
• combine this effective muscle building with targeted cardio training to burn fat;
• a good six-pack training plan includes at least 20 minutes of endurance exercise such as cycling or running.

Combine training with a good diet plan

The combination of strength and endurance training is accompanied by a diet plan tailored to your needs. What helps with fat loss and muscle building is:

• a high-protein diet;
• many unsaturated fatty acids;
• carbohydrate-rich food;
• lots of fruits and vegetables;
• alcohol is of course taboo;
• use sufficient other liquids, preferably plain tap water.

Good luck on your way to a sexy six-pack!