Six-pack abs have become almost synonymous with athleticism and fitness, yet it seems like a difficult thing for most people to achieve. There seems to be no end to the books, videos, and equipment coming onto the market for getting defined abs, yet most of them miss the most important requirement:

Fat loss.

Think about it: Linebackers, weightlifters, and sumo wrestlers all have very strong abdominal muscles, but they don’t have six packs. However, runners and cyclists almost always have six-packs even though they don’t concentrate on their abs. The difference is body fat: endurance athletes have around 10% body fat while strength athletes may have 15% or more. In just six steps you too can have six-pack abs:

1. Ignore the ab exercise devices.

Perhaps the most important step in getting a six-pack is knowing the one thing you should avoid: fad exercise devices. While these come in a range of styles, ab devices are the most common by far. Currently rocking devices are the norm, replacing the sit-up chairs and ab wheels of the past. Even when they do work, strengthening your abs aren’t going to make them visible.

2. Do lots of cardio.

There are a few pieces of equipment that are useful for getting six pack abs: running shoes, bicycles, stationary bikes, treadmills, and elliptical machines. Pick one or two of these and use them at least thirty minutes a day. Not only does this burn calories, a single workout boosts your metabolism for about twenty-four hours.

3. Do not drink.

Just as exercise raises your metabolism for a full day, new studies are showing that alcohol has just the opposite effect. Even one beer can slow down your fat burning capacity for twenty-four hours. 

4. Eat often.

Most bodybuilders eat six small meals per day because it keeps their bodies going at an even pace. Your body never thinks it’s starving which means it doesn’t turn down your metabolism and you won’t feel like you’re dieting.

5. Eat well.

What does “eating well” mean? Eat a diet of one-third whole grains, one-third lean protein, and one-third vegetables with just a little unsaturated fat. Avoid sweets, fats, and anything that comes out of a drive-thru window.

6. Do strength exercises.

If you’re starting to see your abs but you don’t think they’re big enough, it’s time to do some strength training: crunches, bicycles, and planks. Do each of these as long as you can with proper form, up to three or four minutes total. If you’re able to do crunches for longer than about thirty seconds, hold a weight plate behind your head. Perform these exercises once every other day.

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