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Many people want a six-pack, but they want it fast. The reality is, there is a way to do it quickly if you follow the right steps. Here’s how to get a six-pack in three steps.

Step 1: Calorie Tracking

• Key Principle: You must burn more calories than you consume. The diet itself (keto, carnivore, vegan, etc.) doesn't matter as long as you’re in a caloric deficit.

• Caloric Deficit:

  • Multiply your body weight (in pounds) by 10. This is your daily calorie intake limit.
  • Example: If you weigh 200 pounds, your daily calorie limit should be 2,000.
  • Extreme deficits help you lose fat faster, but this approach is not sustainable long-term. Use it only until you reach your goal.

• Starvation Mode Myth:

  • Being in a caloric deficit means you’re “starving” your body of calories. This isn’t meant to be sustained indefinitely. The goal is to go hard for a short period to lose fat quickly, then switch to a sustainable approach.

• Macronutrient Focus:

  • Protein: One gram of protein per pound of body weight is essential to preserve muscle mass.
  • Essential Nutrients: Prioritize proteins (essential amino acids) and fats (essential fatty acids) since there are no "essential carbs."

• Diet Flexibility:

  • You don’t have to follow a specific diet, but many people find keto compelling because it cuts out unnecessary carbs.

• Tracking Tools:

  • Use MyFitnessPal to log every meal and a food scale to measure portions.
  • If you can’t weigh it, don’t eat it.

  Check out the results that one of my Online Training Clients got after we worked together to implement this into his diet. CLICK HERE if you are interested in me training you

  

Step 2: Track Calories Burned

• Why Track?: Tracking calories burned gives you an idea of how much effort you need to maintain a deficit.
• Fitness Trackers:
  • Use tools like an Apple Watch, Whoop band, or Oura ring to monitor calories burned.
• Burning Fat:
  • To burn 1 pound of fat, you need to create a deficit of 3,500 calories.
  • Average daily burn: Most people burn around 2,000 calories just by existing. By tracking your activity, you can aim for higher daily burns (e.g., 3,000-4,000 calories).
• Spreadsheets:
  • Log daily calories consumed and burned in a spreadsheet. Track your progress over time to see the deficit and results.