We’ve all once thought about having a six-pack. Abs are one body part that people covet more than others. We’ve all dreamed about having perfectly sculpted abs. But we also have a love for pizza and a desk job, which requires us to sit for long periods. I had a friend named Mike who had this typical lifestyle. He had a desk job, went to the gym occasionally, but mostly crashed on the couch after his daily 9-5. He did the usual workouts—bench presses, bicep curls, and sometimes a run on the treadmill—but never really focused on his abs.
He looked good with his clothes on, but he was never confident enough to take off his shirt and show his muscles. He felt insecure about his belly fat. Whenever we look into the mirror, we need to analyze our weak points. If we look good with clothes on, we should also aim to look good without our shirts. For my friend Mike, he needed to focus more on his core.
The Midsection Reality Check
While looking in the mirror one day, he had a harsh reality check and told himself, “Even if I build muscles in my arms, legs, and shoulders, if I have a midsection with belly fat, my overall body will never look good.” He remembered reading about body fat percentages and how they affect appearance:
- 50% Body Fat: A wide waistline, abs nowhere to be seen, deeply buried under layers of fat.
- 40% Body Fat: Slightly smaller waistline, but abs still nowhere in sight.
- 30% Body Fat: Flatter stomach, but abs remain hidden. If you sit, the stomach and its fat will be visible.
- 20% Body Fat: Abs begin to peek through.
- 10% Body Fat: Well-defined six-pack, assuming proper ab training.
- 6% Body Fat: Shredded, lean enough for a bodybuilding competition.
Mike realized he was somewhere between 30% and 40% body fat, and he wanted to get down to 10%. He set his sights on the “six-pack sweet spot,” between 10% and 20% body fat, where abs are visible without the harsh side effects of extreme dieting.
Game Plan by Mike for Us to Learn: Training, Diet, and Supplements
1. Training: Less is More
Mike focused only on two exercises. Instead of endless crunches or fancy equipment, he believed he needed to hit the upper and lower abs with just two exercises:
- Weighted Crunches: Either with cables or plate-weighted crunches, performed for three sets of 10-12 reps twice a week.
- Leg Raises: Using a Roman chair or hanging from a pull-up bar, for three sets of 10-20 reps twice a week.
He started with following the three sets and then began progressive overload and reps to failure.
Progression Strategies
Mike learned that progression and consistency were key. Every week, he aimed to add a little more weight or a few more reps to keep challenging his abs. He tracked his workouts meticulously and ensured he was always pushing a bit further. We can take tips from this on how to avoid getting stuck with the same weight for a long period. As you get comfortable with the weight, you should challenge your limits and also track your progress to see how much better you are than before.
Reverse Crunches for Beginners
Mike had conversations with the gym trainer and learned the importance of proper exercise form. He pinpointed some mistakes that many of us make and need to avoid. He explained that many beginners tend to swing their legs when doing leg raises. This mainly works the anterior hip flexors (the muscles in the front of your hip) instead of the lower abs, which is what you really want to target. The trainer suggested doing reverse crunches initially. This would help Mike extend and contract the lower abdominals to lift his hips. Once his lower abdominals were stronger—a process that would take a considerable amount of time—he could then incorporate leg raises into his routine, properly engaging his lower abs.
Weekly Schedule
- Monday & Friday: Along with his usual workout routine, he incorporated abs on these two days, targeting the core directly with weighted crunches and leg raises.
2. Diet: Simplicity is Key
Mike simplified his diet by calculating his caloric needs. He multiplied his current body weight by 10-12 to find his daily calorie intake and aimed to lose about 0.5-1% of his body weight per week. He also ensured he consumed enough protein (0.8-1 gram per pound of goal body weight) and healthy fats (at least 50 grams per day).
He prioritized whole foods but didn’t shy away from occasional treats, understanding that flexibility would help him stay consistent. He even took a diet break for 2-3 weeks every few months to maintain his metabolism and mental well-being. Focusing too much on eating something that you are not enjoying is not good in the long term.
3. Supplements: Only the Essentials
Mike kept his supplement list short:
- Protein Powder: To help hit his daily protein goals.
- Caffeine: For a pre-workout boost, taken as needed.
The Transformation Journey
With his plan in place, Mike began his journey. He snapped a “before” photo, took monthly progress pics, and measured his waist to track changes. Slowly but surely, the fat melted away, and his abs started to pop. Mike found the balance between hard work and enjoyment, making sure his fitness journey was sustainable.
Real-Life Anecdotes and Stories
Mike’s journey was motivating for himself. He went into pure disciplined mode. Each month, he noticed changes in his physique. His clothes fit better. His confidence increased. He started getting compliments, and his friends and family began seeking advice from him. This further boosted his motivation and helped him reach his goal.
Key Takeaways
Achieving visible abs isn’t about doing thousands of crunches or following fad diets. It’s about consistent, smart training, balanced nutrition, and staying patient. You can start your own journey by following Mike’s plan. Remember: it’s not about being perfect—it’s about being persistent. Happy training!