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I train every day, why don’t I have a six-pack?

*Insert joke about six-pack of beer*
Nov 20th 2014, 7:44 AM 8,311 2

YOU’VE BEEN DOING sit-ups for the last three months hoping to get a six-pack but there’s absolutely no sign of it yet. Why?

The reasons are many, unfortunately, but here’s four reasons for the dilemma…

1. You’re too fat, son

No matter how many sit-ups, planks and crunches you perform you’ll not have a six-pack until you reduce the amount of body fat on top of/front of your abdominal wall. The best way to lower your body fat is to do more cardio, be it running, cycling or swimming.

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2. Your diet is terrible

The saying goes that abs are made in the gym but sculpted in the kitchen. So this is linked to the previous point about having too much body fat, a lot of which is stored around your tummy. You need a smart meal plan to lower your body fat percentage and uncover your abs; otherwise, all your hard work in the gym will count for naught

3. You aren’t training with weight

Crunches and planks and sit ups are all fine but they might actually become too easy for you and you find yourself doing 200 sit ups but feeling totally fine afterwards. Training is meant to be a bit of a grind, not so much that is causes pain, but definitely discomfort. If you’re not feeling the effects of a session, be it for the legs, arms or a core session, introduce weights.

tumblr_n43jr8IOoE1rkiuhro1_250 Squidward's a notorious gym rat.

4. You’re too robotic

Change the plan, dude! It’s easy to reach a plateau if you perform the same exercises for the same duration on the same days of the week. Instead of planks, use cable flies, instead of crunches do hanging raises, instead of bicycle kicks do pilates.

So, in summary

  • Lower your body fat by doing more cardio
  • Change the abs plan
  • Improve the diet
  • Make training harder

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Brian Canty

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