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Six-Pack Abs in Six Weeks: The #Absperiment
This is Week 0 of 6 in Derek Flanzraich’s #absperiment series. Read ahead for Week 1 (how it takes a village), Week 2 (how it’s about the little things), Week 3 (how much traveling sucks for this), Week 4 (early conclusions), Week 5 (the sacrifices), and Week 6 (it's over).
Every movie star has them. Everyone else seems to want them. And every magazine article seems to have the ultimate guide to get them.
But what does getting six-pack abs really mean? Who actually wants them and why? And, above all, are they worth it?
Today is Day 1 of my so-called #absperiment, an attempt to, well, do a thing that everyone wants to do in order to see if this is a thing that we should actually be doing. I'm the guinea pig. The hopefully soon-to-be lean and shredded guinea pig. The plan is to accomplish six-pack abs in six weeks just like anyone else would, without any tricks, torture, or Twizzlers. I’ll then use the experience as a jumping off point to talk about the importance of health and common, if not misunderstood, goals that normal people have; as a chance to explore the balance between external health and internal happiness; and to find out what, if any, sacrifices there are and if they're worth it.
Important disclaimer: I'm not really the average person (at least not statistically). I run a health and fitness media startup, I've been working out on and off for the past eight years, and live a relatively healthy lifestyle. I'm also surrounded by supportive co-workers and friends, have access to some of the best experts in the world, and am able (at least for the most part) to afford a gym membership and high-quality, nutritious food. But I'm also not that different from someone who would seriously consider getting six-pack abs. I'm 6-foot-1 and weigh 200 pounds, not 180. I spend most of my day sitting and staring at a computer, not in a gym. I tend to eat healthy, but splurge more or less on whatever I feel like once or twice a day. I have a few beers on the weekends and eat at Shake Shack far too often (though it's never often enough).
To get six-pack abs in six weeks, I'm following a pretty simple approach:
Move more, eat less (and better), and drink a ton of water.
More specifically, I'm starting with workouts six days a week and eating a lower-calorie, lower-carb, higher-protein diet (I’ll be sharing more details over the next few weeks). I'm also setting certain ground rules:
No crazy diets, no supplements people haven't heard of (sticking with simply vitamin D & fish oil), and no equipment that can't be found at a regular gym (prowler, battle rope, etc...).
I've reached out to some incredible experts from our impressive expert network and extended Greatist family for advice — but, just like the average person, I'm listening to and then promptly ignoring much of what they recommend, creating my own plan instead. This isn't their plan — it's mine, including the healthy food I like most and the effective workouts I most like to do. Unclear whether that’s the best thing to do. I think that's what the average person would do — so that's what I'm sticking with.
I'll also be taking a photo every day, logging all my food (even the things I turn down), and taking 12-site skinfold measurements every two weeks to mark my progress. At the end of it all, I've scheduled a professional photo shoot to keep me accountable (assuming they’ll place me in front of an Abercrombie & Fitch store for at least one of them?).
Will I succeed? We'll see. Six weeks isn't that long, but I'm already beginning to implement new habits: I've put my nutrition schedule into my personal calendar and bought new Tupperware. I've already said no to a few social events and am a little hesitant to attend the ones I've already agreed to. I'm putting my cheat meal on Saturday nights — the night I'll be celebrating my grandmother's birthday in California at the end of the month. I'm not hungry yet (obviously), but I’m a little worried about how I'll react when I really am. I'm excited about my workouts now, but I’m concerned about the decisions I'll make when I've got too much work to do. Also I’ve decided to carry this 1 gallon water bottle around, which is probably going to be the poorest choice of all.
Either way, I'm pumped to share (within reason) every step along the way. How will people react when I mention this at a dinner table? How many drinks will I have to turn down? Will the process affect my work, my focus, my creativity? And when I've got that six-pack, what the heck will I do with it?
Ultimately, I’m tired of stuff like this. I don’t know anyone who has actually gotten six-pack abs in six weeks — and I think it’s time someone actually did it so they could share what the heck that entails. So wish me luck? Follow my exercise on Fitocracy, nutrition at MyFitnessPal, and spur-of-the-moment ice cream daydreams on Twitter.
I’d love to hear your experience if you’ve attempted something similar. Comment below — let’s start a conversation!
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I followed a 30-Day Challenge from BodyRocktv in May. While I did see improvement in my overall fitness and did lose a bit in measurements, it was a nice reminder of how hard you have to work to burn that fat. It was also a nice reminder of important eating right is as well. You can burn all the calories you want with great exercise programs, but if you keep eating crap it will take you a life time to reach your goals.
@JackiRHayes Great feedback, Jacki-- have been told how important the nutrition aspect is & have no doubt that's going to be the toughest thing for me, especially in the beginning. Thanks!
@JackiRHayes Great feedback, Jacki-- have been told how important the nutrition aspect is & have no doubt that's going to be the toughest thing for me, especially in the beginning. Thanks!
This is going to be great/fun to watch/follow.
My guess: you'll find that you'll become much stronger in your core but you may not actually see them a la shirtless Ryan Gosling in "Crazy Stupid Love" to which Emma Stone exclaims, "It's like you're photoshopped!"
BUT, you will feel so much better and awesome and stronger that you won't care. Or you'll tell us you won't care ;)--that it's the feeling of health, not what some magazine cover looks like, that counts.
Best of luck Derek. Rooting for you.
-Bethania
@YogaInTheSky Thanks Bethania! We'll see what happens-- and you may be totally right (either way sounds good to me). And if Emma Stone can be a part of this outcome, then even better. :) You're definitely a greatist. :)
Will you be posting your before picture/updates during the process or all at the end?
@bhselectstar plan is to show them at the end, not your typical "get six-pack abs" thing & don't want it to look like one either!
I'm so excited to start getting photos of @thederek with his shirt off on a daily basis.
@jasonshen you haven't been getting the ones I've been sending already?
Am at an age where a 4-pack would give me boasting rights, so your 6 goal is dream-like. That said, you already know what to do. You know the diet eclipses exercise and that the exercise should be compound movements, not isolated ones.
One useful thing that might not be prominent in your schedule: A "Speed 8" or what I rather call, a "Bust Your Butt 8" routine. It's just 20 minutes long. Twice a week.
Although you're still a young buck, BYB8 will make your HGH soar - as much as 771% -- and during that two+ hour post BYB8 period, any muscle building exercise will garner greater results than doing them any other time. And as you know, more lean body mass, more metabolism 24x7, and thus more fat burns away revealing those magnificent 6.
More on BYB8 here: http://www.garmaonhealth.com/energy/stimulate-human-growth-hormone
Good luck!
- Joe
@jgarma Joe-- thanks for the advice & appreciate the support big time! Plans are to do interval workouts (with similar structure and timing to the "Speed 8" you describe in the article), probably two times a week, so definitely agree. Also plan to fit in a density, highly-metabolic resistance training workout that also takes around 20 mins and mimics a similar thing. Will keep you in the loop!
@DerekFlanzraich Yes, do loop me (us). I'll blog about your process and results on my site.
What an awesome idea! I'm looking forward to reading about your journey. I sent you a request for MyFitnessPal!
Please take pictures at places casually lugging around your 1-gallon "bottle". Pretend it's totally normal for extra points.
Seriously hope this works so I can jump on the bandwagon.. after you pave the way, of course. :)
If it doesn't work out, you can always use bronzer to outline your abs. That's the approach I'd take. http://voices.yahoo.com/how-six-pack-300-halloween-costume-516041.html <---high-quality source, clearly.
Of course, I've also heard there's someone at the office who's preeeetttyy skilled at photoshopping six-packs on stuff. :)
@KellyFitz Darn it-- if I panic week 5, now you'll know my secret.
i have a question about why you're using two different apps to record nutrition and fitness separately. any reason for that?
@TokyoTwilighter Though maybe I'll regret it later, especially appreciate Fitocracy for its fitness community & MyFitnessPal for its food community-- so did it for purely personal reasons. That-- and didn't want to explicitly endorse one app over all the rest-- there are many, many great ones out there! Thanks for the support. :)
Good luck Derek! I am on a bit of a health kick myself but it started from a different place - I'd decided to stop drinking alcohol for 30 days after a huge binge night of booze and of course dirty pizza to top it off!
Since I'd stopped - I was dared to not drink until I had $50k in savings.... This savings mentality has changed what I eat (I'm not spending money on crappy food) and also how I get around (I'm saving $5-$10 a day for my subway fare just from riding my bike around the city). All of this choice is seeing me fitter, and more conscious of the decisions I make, not only financially but nutritionally as well.
Good luck getting the abs!!
@tambobambo That's amazing-- love that one challenge/choice led to a healthier, happier life overall 'cause, well, that's the Greatist way. :) Thanks for the support & for making me want to eat a dirty pizza (ps-- what heck is a "dirty pizza"?)
Oh, and I loved the image of carrying around a one gallon water bottle! Hilarious!
Is carrying the water bottle intended to be a core workout because you're off balance, or is it so you don't forget to stay hydrated? Both good options :)
I have lost some pounds just making my food at home, logging everything and making sure if I eat something with a lot of carbs such as rice that I measure it out so I am not overloading on calories!






