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How to Get a Six-Pack: Fat Loss and Fitness

How to Get a Six-Pack: A Realistic Guide to Fat Loss and Fitness

At Pratt Personal Training, we get a lot of questions about six-packs. One of the most common is, “How do I get abs?” Whether you’ve always wanted a defined midsection or are just curious about the process, the answer is simpler—and less glamorous—than the fitness infomercials would have you believe.

Spoiler alert: achieving a six-pack isn’t about doing endless crunches or buying the latest ab gadget. It’s about combining strength training, a proper diet, and consistency in your overall fitness routine.


Why AB Exercises Alone Won’t Work

Let’s clear up one of the biggest misconceptions: you can’t spot-reduce fat. Doing hundreds of sit-ups won’t magically melt away belly fat. Ab exercises strengthen the muscles underneath, but for those muscles to show, you need to reduce your overall body fat percentage. This comes down to your diet, strength training, and a long-term approach to fat loss—not just cardio or crunches.


The Basics of Fat Loss for Visible ABS

To reveal your abs, you need a combination of:

  1. Calorie Deficit
    The most critical factor for fat loss is consuming fewer calories than you burn. A simple formula to calculate this is your goal body weight multiplied by 12. For example, if your goal weight is 180 lbs, aim for about 2,160 calories per day. Tracking your calories can help ensure you’re in a deficit, which is essential for fat loss. Here is a link to some more info on this topic!
  2. Protein Intake
    To preserve muscle while losing fat, consume 1 gram of protein per pound of your goal weight. Using the same example, that’s 180 grams of protein per day. Protein helps keep you full, supports muscle recovery, and ensures you’re losing fat—not muscle.
  3. Strength Training
    Prioritize full-body strength training over ab-specific exercises. Work on major muscle groups like your legs, back, chest, and shoulders. Not only will this improve your overall body composition, but it will also help preserve or build muscle as you lose fat.
  4. Cardio (in Moderation)
    Cardio is great for heart health and burning calories, but it’s not the main driver of fat loss. Focus on strength training first and use cardio as a supplement, not the centerpiece, of your fitness plan.
  5. AB Exercises
    While ab exercises won’t directly burn belly fat, they can strengthen your core and improve muscle definition. Including a few targeted core exercises in your routine is beneficial, but it shouldn’t take priority over strength training and diet.

Building a Plan for Success

Here’s how to structure your approach to achieving a six-pack:

  1. Strength Train 3–5 Days a Week
    Focus on compound movements like squats, deadlifts, bench presses, and pull-ups. These exercises engage your core while working multiple muscle groups.
  2. Incorporate Some Cardio
    Add 1–3 sessions of moderate cardio each week for general fitness and calorie burn. Activities like brisk walking, cycling, or rowing are excellent options.
  3. Prioritize Nutrition
    Create a calorie deficit by tracking your intake. Eat whole, nutrient-dense foods like lean proteins (chicken, turkey, fish), vegetables, whole grains, and healthy fats. Avoid overcomplicating your diet—just hit your calorie and protein targets consistently.
  4. Add Core Work
    Include 2–3 ab-focused exercises at the end of your strength workouts. Planks, hanging leg raises, and cable crunches are great options for building core strength.
    Follow this link to check out some examples of core/ab workouts
  5. Be Patient and Consistent
    Fat loss takes time. If you’re aiming to lose a pound per week, it could take several months to reveal your abs. Stick to your plan and trust the process.

Common Pitfalls to Avoid

  • Overtraining Your ABS: Spending hours on ab exercises is inefficient. Full-body strength training will yield better results for fat loss and muscle definition.
  • Ignoring Nutrition: Even the best workout plan won’t outwork a poor diet. Focus on your calorie intake first.
  • Skipping Strength Training: Cardio alone can lead to muscle loss, making it harder to achieve a lean, defined look.
  • Expecting Fast Results: Visible abs require consistency, not shortcuts. A long-term approach is essential.

The Reality of Six-Packs

Achieving a six-pack isn’t easy, but it’s possible with the right combination of strength training, nutrition, and consistency. Remember, the process is about more than aesthetics—it’s about building habits that improve your overall health and fitness. Plus, you’ll feel stronger, leaner, and more confident along the way.

At Pratt Personal Training, our small group personal training sessions are designed to help you reach your goals, whether it’s fat loss, muscle building, or overall fitness. We’ll provide the guidance and support you need to create a sustainable plan tailored to your lifestyle.


Ready to start your journey to a six-pack—or simply improve your fitness? Visit us at Pratt Personal Training to learn more about our programs and how we can help you achieve your goals.

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