Having a six-pack is something that every guy aspires when it comes to having a good physique. If you are reading this article, it is highly possible that even you have searched something like this on the internet:

'How to lose belly fat?'

'How to get six-pack abs?'

'Easy way to build six-pack abs?'

The search results that you may have gotten would be of fat burning drinks or fat loss exercises or belly fat burning techniques. Like everyone, you do those things and the end result is... nothing!

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It is high time you get it into your brain that there is no magical fix that can help you get a six-pack in a week. It needs hard work and dedication. Start with these basic steps: 

Everyone has abs, as it is the part of human physiology. The only reason people are not able to see their abs are for two reasons:

a. They have a lot of body fat covering it

b. They do not have developed abdominal muscles

Let's cover the first part here. The reality is that you need to be on a diet to bring your body fat percentage down. At the same time, you would want to preserve the muscle mass you already have.

To calculate the number of calories you need to eat for fat loss, simply multiply your body weight in pounds with 13.

To preserve your muscle, have one gram of protein per pound of your body weight.

If you weigh 160 lbs., this would mean:

a. Calories = 160x13 = ~2100 calories

b. Protein = 160 grams

You need to lift weights to hold on to your muscle when you lose fat. 

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Make sure that you are doing compound exercises aka exercises that engage your core, and are moving more than one muscle group at a time so that you build your core.

You can also include direct ab training with and without abs to build them further ahead.

You will definitely get started on a diet once you plug in those numbers from step #1 and start losing weight. Then, there will be two questions:

a. How much weight to lose?

b. How fast to lose it?

To reveal a six-pack, you need to have around 10 to 12% body fat. So, until you reach that number, you will have to dig deep. To find your body fat number, you can use a lot of tools like online calculators or Inbody machines.

Ideally, you should be losing around 0.5 to 1% of your body weight every week. If things are faster than this, you could eat some extra calories.

If you are comfortable with it, you can pick up the pace a bit. If things have slowed down, you can either calculate the numbers again on your new body weight or you can simply drop 100-150 calories and things should pick up.

So, go do the work and follow a plan instead of finding the next quick-fix for six-pack abs.

Author Bio:

Pratik Thakkar is the co-founder and director of GetSetGo Fitness, an online fitness company and the founder of Mars Nutrition, a nutrition supplement company. Both his companies are geared towards providing you with the right information and products without any false or fake claims. You can reach out to him at pratik@getsetgo.fitness and follow him on Instagram.