Dave Mace shows his six pack whilst performing a dragon flag

Due to the popularity of part 1 and part 2 of my guide on how to get a six pack, as well as a couple of requests for extra info, I thought I’d put together a part 3 with a few extra pointers as well as an example of what I might eat in a week.

Cardio

Blackmores Sydney Half Marathon 2013

I deliberately left out cardio in the exercises post, this is because I believe that diet is much more important in losing fat – it’s often stated that fat loss is 80% diet and 20% exercise. Having said that I’m not against cardio, if you’re a regular reader of my blog you’ll know that I do quite a lot of running. I could go a lot into the science of which is the best cardio for weight-loss, but to to be honest I’m a firm believer that the best cardio is the exercise that you enjoy and will stick to in the long term. For me, that’s calisthenics and running, but for you it may be something different.

(For a detailed comparison of the best cycling machines, click here.)

Get Plenty of Sleep

I can’t emphasise this one enough, in the modern era of technology and our busy lifestyles so many people do not get enough sleep. This is the time when you’re body is recovering, and if you’re trying to build muscle for your six pack or elsewhere, this is also the time when the body refuels its testosterone levels. In fact this is so important I should probably write a full post on it and how to improve your sleep. I personally get 8 hours sleep a day (more on the weekends) and with my current lifestyle have not slept this well since I was a child.
Quick Tip: Eat a tea spoon of raw organic honey before you go to bed; this is full of nutrients that help with sleeping.
Further Reading:
http://www.webmd.com/diet/features/cant-shed-those-pounds

http://www.bulletproofexec.com/the-top-6-ways-to-improve-your-sleep-using-food/

https://restfaq.com/

Manage Your Stress Levels

Easier said than done I know, but stress contributes in several ways to fat storage. When our stress hormones are in overdrive, we’re much more likely to eat comfort food. This may make us feel a little better, but is usually only temporary.
Quick Tip: Mindfulness, exercise and deep breathing can all lead to a reduction in stress levels.
Further Reading:
http://www.webmd.com/diet/features/can-stress-cause-weight-gain

Example Food Plan

I don’t claim to have the healthiest diet in the world (nor would I want to), but I have made changes over the last few years that have really improved my diet. I have a quite strict food regime at work, I find that mixing my work routine with an eating routine really helps for motivation.

  • Breakfast: 4 Oatabix with unhomogenized organic milk and a teaspoon of raw organic honey.
  • Morning Snacks: Fruit and boiled organic eggs.
  • Lunch: A large piece of organic meat and usually a boxed salad; I have boxed as I know from experience I won’t make a salad myself everyday. I typically throw out the ready made dressing and replace it with avocado oil, which is both very good for you and delicious.
  • Afternoon Snack: Fruit and Yoghurt.
In the evening after work I will usually cook a meal myself, which will be wheat free (due to an intolerance), have some form of meat or fish in (different to what I’ve had for lunch) and usually enough for two days. Examples: Chicken / Beef Stir Fry, Poached Salmon and Boiled Potatoes with veg, Rice Bolognese (or Pasta on the weekend), and finally Bangers and Mash because I’m not good every night!
As I explained previously all bets are off on the weekend, where I eat what I want. However, I usually cook a roast dinner on Sunday with organic meat and veg if I can find them and of course some Yorkshire Puddings, because no roast is complete without them.
That completes my guide to building a six pack, thanks to all those who have commented on the posts, please keep the comments coming, and remember to share these posts if you think they are useful. I’d also be really interested in hearing back if anyone has had some success from these posts, I write these to try and help inspire and motivate people, as well as pass on some of the knowledge I’ve learnt over the last few years.
  1. Diet
  2. Exercises
  3. Sleep, Stress and Food Plan