Author: SixPackAbs.com

Intermittent fasting was my personal key to getting six pack abs. It was always a struggle for me to stay lean with traditional diets, but once I started using fasting things became MUCH easier.

In today’s video, Dr. Ken explains the science behind intermittent fasting, and how you can start using it to lose your stomach fat. Here’s the main takeaways:

• The easiest way to get started with intermittent fasting is simply to skip breakfast.
  
• Skipping breakfast is NOT unhealthy. In the video, Dr. Ken debunks the myth that skipping breakfast causes cardiac problems or fat gain.
  
• Fasting has many benefits beyond just reducing the calories you eat. Fasting also powerfully affects your hormones. Dr. Ken explains how fasting indirectly increases your growth hormone in the video.
  
• Intermittent fasting is a great way to lose fat for most people! But as Dr. Ken explains, it’s not for people with certain medical conditions. If you have high blood pressure, diabetes, or if you’re on certain medications you need to talk with your doctor before starting a fasting routine.

Let me know what you think about today’s video! And stay locked to SixPackAbs.com for daily videos and articles showing you how to lose your belly fat.

You don’t need a gym membership or expensive machines to build a strong, defined core. In the video below, fitness expert Fraser Wilson walks you through a killer home bodyweight ab workout that requires absolutely no equipment. Whether you are traveling, stuck at home, or just prefer to train in your living room, this routine is designed to scorch your midsection.

Why This Home Ab Workout is Perfect for Beginners

One of the hardest parts about starting a new ab routine is figuring out how to perform the exercises correctly. Reading a description of a “Russian Twist” or a “Plank Knee In” can be confusing. This is a great workout for beginners because it is a follow-along video. You don’t have to figure out how to do the exercises from text—just hit play, copy Fraser’s movements in real-time, and you’ll be getting a great home ab workout in.

The Science of Building Abdominal Muscle

To get a six pack, you must treat your abs like any other muscle group. They need to be trained through a full range of motion with varying exercises to target the upper abs, lower abs, and obliques. Fraser’s routine is highly effective because it hits the core from every angle:

1. Lower Abs: Movements like Leg Raises and Reverse Crunches specifically target the lower rectus abdominis, which is often the hardest area to develop.
2. Upper Abs: Traditional Crunches and Heel Taps force a deep contraction at the top of the core.
3. Obliques & Core Stability: Russian Twists and Plank variations engage the sides of your torso and build deep stabilizing strength.

The Full Bodyweight Ab Routine

Here’s the full workout structure, in case you want to save it to your phone or do it without the video. The protocol is simple: perform each exercise for 30 seconds, and rest for 30 seconds between the blocks.

Block 1: The Foundation

• Lying Leg Raises
• Russian Twists
• Crunches
• Plank Knee Ins

Block 2: The Burn

• Reverse Crunches
• Side Crunches (Both Sides)
• Plank Rotations

Block 3: Explosive Power

• Scissor Leg Raises
• Heel Taps
• Explosive Sit-ups
• Shoulder Taps

Block 4: The Finisher

• Flutter Kicks
• Cross Crunches
• Ab Contractions
• Plank Up Downs
• Mountain Climbers

Abs Are Made in the Kitchen

Remember this golden rule: ab workouts can build your ab muscles, but your diet will burn your stomach fat to reveal the muscle underneath. You cannot out-train a bad diet. To learn how to eat to get six pack abs, check out Jeff Cavaliere’s Six Pack Abs Nutrition System or start with a simple intermittent fasting protocol to kickstart your fat loss today.

If you want to know exactly what to eat to get six pack abs, this guide is the perfect place to start. In the video below, Jeff Cavaliere of Athlean-X breaks down a complete, sustainable six pack abs nutrition system. The core of his strategy? Mastering the art of meal prepping.

Why Meal Prepping is the Secret to Six Pack Abs

We’ve all heard the phrase “abs are made in the kitchen,” but the reality is that abs are made through consistency in the kitchen. If you are cooking every meal individually throughout the week, you are relying on willpower. Eventually, when you are tired or stressed, you will make bad nutritional decisions.

Jeff Cavaliere explains that by cooking all your meals for the week on a Sunday, you remove the decision-making process entirely. It becomes easy and convenient to stay on point with your diet because the healthy choice is already prepared and waiting in your fridge.

Key Takeaways from the Athlean-X Nutrition System

I’ve been meal prepping since 2010, and I can confirm this is one of the most important habits you can establish to get six pack abs. However, even as someone who has done this for decades, Jeff’s system offers several advanced strategies:

1. The Freezer Backup System

One of the biggest risks of meal prepping is running out of food before the week is over. Jeff utilizes a brilliant “freezer backup” system. By cooking slightly more than he needs for the week and freezing the excess, he builds an emergency stockpile. This ensures that if his fresh cooked meals ever run out, he never has to resort to fast food.

2. Flavor Variation Without the Calories

Eating the same chicken and rice every day leads to diet fatigue. Jeff avoids this by mixing up the flavors using different low-calorie sauces, salsas, and spices on top of his base meals. This simple trick keeps your palate satisfied and prevents you from abandoning your diet out of boredom.

3. The 90/10 Rule of Consistency

Getting a six pack doesn’t mean you can never eat a cheat meal again. By sticking to your prepped meals 90% of the time, you create enough of a caloric deficit and metabolic advantage that the occasional treat will not derail your progress.

Start Prepping This Week

If you are serious about getting six pack abs, I highly encourage you to start meal prepping this Sunday. Combine this nutrition strategy with a solid training routine—like Fraser Wilson’s Home Bodyweight Ab Workout or a simple intermittent fasting protocol—and you will see your core begin to transform.

Let us know in the comments how you plan to structure your meals this week!

On the new SixPackAbs.com, our goal is to provide you with a complete, sophisticated strategy for getting the six pack abs you’ve always wanted. But if you’re just starting your fitness journey, we want to give you the simplest, most effective method to kickstart your progress. In today’s video, Justin Waller explains why intermittent fasting is the absolute best starting point for uncovering your abs.

Why Intermittent Fasting Works for Six Pack Abs

When it comes to getting a visible six pack, the old saying holds true: abs are made in the kitchen. You can do thousands of crunches, but if your abdominal muscles are covered by a layer of subcutaneous fat, you will never see them.

Intermittent fasting is not a diet; it is an eating schedule. By restricting your eating window—typically to 8 hours a day (the 16/8 method)—you naturally reduce your overall caloric intake without having to obsessively track every single calorie. This creates the caloric deficit required to burn body fat and reveal your core.

The Science of Fasting and Fat Loss

When you fast, your body undergoes several hormonal changes that make fat burning easier:

1. Lower Insulin Levels: Insulin is a fat-storage hormone. When you eat, insulin spikes. When you fast, insulin levels drop significantly, which signals your body to start burning stored fat for energy.
2. Increased Human Growth Hormone (HGH): Fasting can trigger a massive increase in HGH, which helps preserve muscle mass while you lose fat.
3. Norepinephrine Release: Your nervous system sends norepinephrine to your fat cells, breaking them down into free fatty acids that can be burned for energy.

For men looking to get six pack abs, these hormonal shifts make intermittent fasting an incredibly powerful tool.

How to Start Fasting for Abs Today

If you want to implement the strategy discussed in the video, follow these three simple steps:

1. Choose Your Fasting Window

The most popular and sustainable method is the 16/8 protocol. This means you fast for 16 hours and eat all your meals within an 8-hour window. For example, you might skip breakfast, eat your first meal at 12:00 PM, and finish your last meal by 8:00 PM.

2. Stay Hydrated

During your fasting window, you can and should drink plenty of water. Black coffee and plain green tea are also permitted and can actually help suppress your appetite. Do not consume any calories, sugar, or artificial sweeteners during the fast.

3. Focus on Protein When You Break Your Fast

When it is time to eat, don’t use it as an excuse to binge on junk food. To build the muscle necessary for blocky, defined abs, you need protein. Break your fast with a high-protein meal consisting of lean meats, eggs, and vegetables.

The Bottom Line

Getting six pack abs doesn’t require a complicated diet of six small meals a day. As Justin Waller outlines, keeping it simple is often the best approach. By adopting an intermittent fasting routine, you control your insulin, naturally reduce calories, and force your body to burn stubborn belly fat.

Want more advanced strategies for building your core? Check out our complete Six Pack Abs Nutrition Guide and our Home Bodyweight Ab Workout to start building the muscle underneath.