Cardio, Weightlifting, and Abdominal Exercises: The Six Pack Trifecta

Want six pack abs? Then you will need to use the six pack trifecta of Cardio, Weightlifting and Abdominal exercises!
By Peter Friday, October 15, 2010, 02:48 PM

The craving for a lean, muscular, sexy and toned body is a relatively universal desire. Most people say they are willing to do anything to get the six pack abs they see in magazines and on the beach. The fact is, however, that people really are willing to try anything as long as it is easy and quick; it’s why the weight loss industry is as large as it is today. To really get the results you are looking for though, you’ve got to put in the sweat hours for it and that is the plain and simple truth in a nutshell. The tools you need to succeed are not out of your reach and the steps are not difficult to comprehend; it is in the execution of the plan that most people struggle.

The Six Pack Trifecta

In terms of exercise, there are three basic components that make up a recipe for success: cardio training, weightlifting or resistance training, and abdominal exercises target to work every aspect of the abdominal region. Of course you must also follow a sensible nutrition program, but that is a topic for another day. For your physical workouts, each component of the 6 pack trifecta is as important as the next if you want to see the best results in the least possible amount of time.

Cardio Training

Cardio is where you lose the fat so you can actually see the results of your other efforts. You can work on building that six pack in your abs all day long, but if there is a layer of fat covering them you won’t be able to notice any change, and that can lead to becoming frustrated and giving up. Cardio training should be done in both interval sessions ( HIIT ), which are fast and intense, and slow, longer sessions which require you to control your movements. Be careful not to over-train and allow your body the downtime it needs to recover.


Many people just don’t understand why on earth they would want to lift weights if the goal is to build six pack abs. After all, it’s not like your stomach can pick up a dumbbell and start pressing, so what’s the point? Well, weightlifting builds muscle over your body and muscle is essentially a fat incinerator. The more muscle mass you have, the more effective your cardio training, and the faster you see the fruits of your labor. It also kicks your metabolism into overdrive, which is always a good thing.

Abdominal Exercises

As for the portion of the 6 pack trifecta that actually defines your abs, you’ll need to incorporate some specialized abdominal exercises. You should perform exercises that target every area of your abs so you get the definition all around rather than just a little here and there. After all, you are after a six pack, not a two pack. Vary your exercises from workout to workout to allow your muscles recovery time. You need to also make sure you do not just focus on high rep exercises like doing a 1000 crunches but also on weighted exercise that will help build your abdominal muscles so they POP out more.

Add to all the above a good eating plan and there is no doubt in my mind that you will be ripped sooner then you think!