Men's Health

How to get a six-pack

This breakthrough starts in your mind, but your midsection will follow. Adjust your thinking to next summer, when you’ll unveil your newly ripped body. “The average desk-bound guy has 16-20 per cent body fat,” says nutritionist Alan Aragon. “At a minimum, he has to chop that in half to see his abs – and that can take 4-6 months.” You can do medicine-ball twists all day, but if you don’t change your diet, you won’t see your abs. Don’t just cut kilojoules – cut carbs. In a University of Alabama study, dieters who modestly reduced their carb intake shed 11 per cent more abdominal fat than those who followed a low-fat diet. Slash your carb intake in half and minimise what Aragon calls filler kilojoules: beverages, desserts and refined-grain products.

Your carbs should mostly come from wholegrains, fruit, vegetables and dairy. He also advises eating one gram of protein per 450g of your target body weight. At the same time, attack that slab of flab with core exercises three times a week. When summer rolls around once more, you can reveal your new abs in all their glory.

Jul 26, 2012