Day 43: A Six-Pack in 6 Weeks?

Well, now my objective is clear, a six-pack in 6 weeks! I’ve been at this caper for 43 days now and I can see the makings of a six-pack. For the first 6 weeks I have progressively increased the resistance on my ab workouts.Now that I have built a reasonably strong core I will take it up a notch.

My Advanced Six-Pack In 6 Weeks Program

I will use a “Six-Pack in 6 Weeks” advanced circuit training for abs. This program is intended for intermediate to advanced level trainers, definitely not for the faint of heart.

The good thing is that if you are just starting out it is possible to see results within 6 weeks as I have demonstrated so far with my system.

Anyway, over the next 6 weeks I will put this program to the test. I’d like to be humble and say “we’ll see what happens” BUT I cannot afford to have this mindset if I am to succeed to get a real six-pack in 6 weeks. Like I said yesterday, in my mind I have ALREADY achieved it. I practice visualisation techniques everyday.

Building Your Abs And Seeing Them Are Two Different Things

For me, getting a six-pack is the holy grail. It is no doubt the hardest part of your body to get ripped. Just take a look at my 6 week before and after pictures that I posted yesterday. My abs are the body part that is lagging behind.

For those of you out there desiring a six-pack remember this, BUILDING your abs and SEEING your abs are two different things. To get a six-pack in 6 weeks (or longer depending on your starting position) you must work your core intensively.

The core includes not only the rectus abdominus (six-pack) but also your obliques and lumbar area. And let me tell you that conventional sit-ups are a joke, you need a variety of intensive exercises to get the job done for your core.

10% Bodyfat Is Required

Now, seeing your abs means quite simply losing bodyfat. You need to get under about 10% bodyfat before you can see them clearly. Losing bodyfat to most people means cardio, and to a point that is true. However, don’t underestimate the power of weight training. When you start to replace bodyfat with muscle is when you will see results.

I personally use a combination of cardio and weight training, both done at high intensity. The staple of my cardio is running on the treadmill, but I also do swimming, boxing, cycling and skipping. My weight training is primarily is high rep/high intensity with short rest periods. This combo has gotten me to where I am now.

So now (for my benefit) I will clearly state my mission. Get a rock-hard six-pack in 6 weeks. Failure is not an option.

Ok, that’s settled!

Adam Waters

P.S. Today I did HIIT cardio on the treadmill and 10 laps of the pool. It was pure agony. But, visualizing my abs during the agony is what got me through the pain barrier. And the good news is that I lost bodyfat today. No, I didn’t check my bodyfat, I don’t need to, I can see it in today’s picture compared to yesterday’s one.

P.P.S. Remember, if you don’t make gains every single day when are you going to make them!