How do I get a six pack?
3 powerful ways to get a six pack for both men and women.
One of the results of sports that both men and women often like to have is a six-pack. But how do you get a six-pack and what do you have to do to achieve this?
- Low fat percentage
Firstly, it is important to have a low fat percentage. In men, a six-pack often only becomes visible at a fat percentage of about 10% and in women at about 18%. You can see how low your fat percentage is on scales that are suitable for measuring this (such as the scales in your gym).
But it doesn't stop at a low fat percentage. Your physique has a major influence on seeing your six-pack (physique = the construction of your muscles and attachments). That's why some people have an eight-pack instead of a six-pack.
- Healthy unprocessed food
It is important to focus on your nutrition. Ensure a healthy diet with sufficient fruit/vegetables and as few processed products as possible (no sweets, sugars, etc.).
It is also important to get enough protein , because it ensures more muscle growth. This can be done, for example, by making a delicious smoothie, shake or other dish with our Vegan protein powders packed with superfoods. In addition, it is important that you get enough fiber, minerals and vitamins .
To make your abs visible, the right training is important. To get a lower fat percentage (to lose weight), it is good to combine intensive cardio with strength training .
It is best to do strength training about 2-3 times a week , so that you do not lose muscle mass. When you do too much cardio or stop exercising for a while, your muscle mass will decrease.
Of course you also have to train your abs for a six-pack. Numerous abdominal workouts can be found on YouTube, so that you strengthen and define your abdominal muscles.
To get a six-pack in a healthy way, you spend about 6-12 months on sports, nutrition and losing weight. If you already have a fairly defined body, you can achieve a six-pack in 6-8 weeks.