To achieve a six pack physique, you need to nail these two things:
• Get your body fat percentage down to about 8-10%
• Have large abdominal muscles
Where does it all start? You guessed it. With diet. As the saying goes, there’s no way to out train a bad diet. You can’t exercise your way out of a massive calorie surplus. Hundreds of crunches may make your abs stronger, and therefore bigger, but those abs aren’t going to be showing if there is a mountain of flab covering them.
What you need is a calorie deficit.
How many calories are in a pound of fat? Answer: 3500
So, doing the math, that means that you need to have a 500 calorie deficit per day to lose one pound per week. Don’t go nuts though. Start off slow by eliminating soft drinks and excess sugar and salt from your diet.