Summer is coming, it’s time to get that beach body!

How many Facebook Ads or Instagram posts have you seen from people selling you a ’12 Week Get Shredded For Summer Programme’ or ‘Get Abs Six Weeks’?

Well, we’re going to reveal all the secrets to getting abs in just 2 weeks!!!

(Only joking, sorry.)

However, we are going to debunk how your training, diet and lifestyle habits will influence your fitness level, body composition and how you can work towards achieving a 6 pack!

Please note, it’s completely fine and pretty normal to not have the desire to get a 6 pack. In fact, if you do have that desire then potentially at the end of this blog you may think differently.

Let’s take a look at how different lifestyles can influence your body composition and what you’re training, nutrition and lifestyle habits might look like.

Out of Shape

As you can see from the diagram below, you’ll have low muscle mass and poor cardiovascular endurance if you have the following lifestyle:

Training: No training, very little physical activity.

Diet: Eat whatever you want.

Lifestyle: Love a good party!

how to get a 6 pack out of shape

The good news here is that you’ll see dramatic improvements in your health and fitness pretty quickly if you start moving 1 to 2 times a week, and improve your nutrition.

Looking Okay

This is very much subjective to your own personal perspective and opinion. Their habits include:

  • Training twice a week
  • Diet is balanced
  • Do what they enjoy
how to achieve a 6 pack looking okay

It’s important to remember that for a lot of people, this is their goal and that’s great as it’s likely they’ll be living a healthy and balanced lifestyle.

For example, if you’re a busy parent that is balancing work, children and everything else in between then training twice a week might be all you can achieve.

Looking Good

The big jump from looking ‘okay’ to ‘good’ (again, take okay and good as you please, we’re not about aesthetics over here!) mainly depends on how strict you’re willing to be with your diet.

how to achieve a 6 pack looking good

In this case, these people will eat a very nutritional diet 80% of the time!

Now talking from a personal stand point, I like chocolate buttons and a nice cold pint. If I’m working towards this goal, I could still indulge in my favourite things every now an then, but probably not as much as I’d like to (you can check out the impact alcohol has on our training here). But, of course, everyone is different and some people will be determined to achieve this body composition meaning they may be more willing to sacrifice certain elements of their current diet (just not me, I love buttons and beer too much). 

A good rule of thumb here, is the 80/20 rule. Effectively this means that 80% of the time you eat nutritional balanced meals, and 20% you’re a bit more relaxed and enjoy whatever you like.

The 6 Pack!

This is the bit that you’re all here for!

This is how you achieve that 6 pack…

how to achieve a 6 pack?

To achieve a 6 pack you’ll need to:

  • Train with intent and purpose 3+ a week, a personal trainer will help you achieve more effective sessions.
  • Eat right 90% of the time which includes a lot of protein.
  • Live is a very strict lifestyle, drinking very little alcohol, managing stress and getting 8 hours of sleep per night

To caveat this, unless your body is already well-conditioned this will not be achieved in 12 weeks. It takes a long time and dedication from all areas of your life (not just training hard). It is also important to note that everyone is different (something we really champion at Intent91!) therefore two people who live the exact same lifestyle may still look completely different!

The aim of this blog is not to scare you or make it sound impossible to get that ‘dream’ 6 pack body.

The aim is to highlight that even though you may desire a 6 pack, your lifestyle may not align with this. You actually may have decided that sitting in a beer garden with your friends is way more important than having a 6 pack (it is for me!).

So, to go back to our original question, do you really want a 6 pack?

Well, the answer is it depends!

It depends on whether or not you’re willing and have the ability to sacrifice areas of your life; for instance, partying, and dedicate more attention towards eating healthy, training often and plenty of sleep.

Whether you do or don’t, getting moving and eating a nutritional diet when you can have huge benefits to your mood, energy levels and so much more!

If you’re looking to kickstart your health and fitness journey, then our post all about how often you should train is a great place to start!

A final note…

We hope this has helped inform and educate you on how you can get a 6 pack, even if it’s not for this summer!

If you’d like to find out more about our personal training gym or ask any other questions about your training or nutrition, please do get in touch.