Six-Pack we all have at least once wanted it
Have you ever glanced at your reflection in the mirror after a shower, wishing for more toned abs? Don’t worry, it’s a completely natural desire. We strive to look and feel our best, and that often includes a sculpted 6-Packs.
However, the recent online fixation on ultra-defined six-packs deserves a closer look. What’s the cost of having 6-pack abs?
Beyond the Image: Building a Strong Core
While undeniably impressive, the super-shredded 6-packs all across social media represent a significant investment of time and effort that you rarely see or hear about but it’s not what’s your “core” is. Often misused by trainers, fitfluencers and others, 6-pack doesn’t mean core. The 6-pack is part of you core that is made of different layers of muscles as explained in this wonderful image [source]:
Strengthening your abs requires dedication in the gym AND having them show requires working on your nutrition: MUCH more than fitfluencers show you.
However, that’s just one piece of the puzzle.
Imagine your abs as a buried treasure chest – concealed beneath a layer of fat. To reveal them, you need to significantly reduce your body fat percentage.
No matter you look at it, this is a gradual process not an instantaneous transformation that takes time, dedication and patience.
A bit of harsh truth
I heard this an awful lot: aBs ArE mAdE In tHe kItChEn! ThEy sAy tHiS On iNsTaGrAm!
Absolutely not. Abs are built like every other muscle: by training them and are REVEALED in the kitchen.
You can do all the abs exercise that you want to get them super strong but the only, let me say this again, the only way for you to reach having 6-pack abs that are visible is to have a low body fat percentage. Don’t believe me? Read more here.
Did I say it’s the only way?
Anyone that tells you the opposite is either ignorant, a liar or just attempting to sell you a supplement that WILL NOT work.
The Importance of Consistency and Realistic Expectations
One crucial detail often overlooked (on purpose to sell you fat burners) is the importance of consistency here too.
Developing a strong core and make it visible takes time. Setting your sights on having shredded a 6-pack within a couple of weeks weeks is a recipe for disappointment and time/money wasting shortcuts.
However if you’re aiming at having a 6-pack ready for beach season, work in advance with your training AND your nutrition and you’ll definitely get there.
In other words: focus on consistent effort and establishing realistic timelines.
Having a 6-Pack: The True Cost of Being Very Lean
Let’s delve into the true cost of achieving a low body fat percentage as this extends far beyond a gym membership.
Being very lean requires meticulous meal plans, demanding workouts, and potentially even reduced sleep quality if not managed properly. Body builders, to reach their extreme leanness, go through unhealthy levels of control over food and exercise and you’ll often hear them saying that what they do is not sustainable and that they develop eating disorders.
This doesn’t mean that you have to reach body builder levels of body fat to have a visible 6-pack but, the leaner you’ll want to get, the more you’ll have to go through sacrifices such as:
| Examples of effort required to get leaner and leaner | Examples of Sacrifices required to get there |
| be in consistent measured calorie deficit | you’ll be hungry (and/or hangry) during the day, most of he days |
| precisely measure your food intake | cut foods that you like but are labeled as “unhealthy” |
| workout very consistently without skipping | prioritize workout over friends family and loved ones |
| properly food prep to reduce meal anxiety | less chances for last minute dinner/drinks invitation |
| prioritize your sleep and recovery | less chances of staying up late for dinner/drinks/time with family friends or loved ones |
See why suddenly, catching a movie with friends or indulging in a slice of pizza could become less appealing?
Hold on one second though, I’m not here to tell you what you should or should not do. I just want you to be able to make an informed choice. If you want to get that 6-pack, give it a try, go for it! Just be aware that it takes work and if you’re willing to do so, who am I to say no?
Redefining Your Goals: Sustainable Health VS Aesthetics
The critical question becomes: is it truly worth it? Would having a 6-pack as perfect a magazine cover significantly enhance your overall happiness? Will that extra 1% body fat ruin your existence?
Sure, if you’re a body builder prepping for a competition or a fitness model getting ready for a photoshoot that all makes sense but don’t forget that these categories of people, don’t stay shredded to bits all year round but for short periods of time.
The reality is, there exists a vast spectrum between “average” and “competition-ready” physiques. You can absolutely achieve visible abs while still maintaining a balanced and enjoyable lifestyle and if this is your lane, managing your expectations (and scroll less on IG) is the right way to go. You can get there at your own pace in your own sustainable way and with the help of a coach if you need one.
Prioritizing Your Long-Term Wellbeing over Social Media Ideals
I believe that sustainable health should be your primary focus, instead of the so called “ideal body image” pushed by social media and mainstream medias. By looking at the table above try to consider the long-term physical and mental implications of chasing an excessively low body fat percentage over your lifestyle, what do you think?
Finding Your Personal Balance: A Combination of Health and Aesthetics
Ultimately, the key take-away lies in understanding your motivation, your goal and acknowledging the sacrifices involved.
There exists a sweet spot where you can cultivate a positive body image, maintain a fulfilling social life, and still achieve those coveted 6-Pack goals.
After all, wouldn’t you agree that a happy and healthy you is far more attractive than a stressed-out, isolated individual who has sacrificed their social life?
PS:
There is a very well made and detailed infographic from Precision Nutrition that shows you, visually, the sacrifices and efforts that you’ll need to be extra lean. You can find it here.