SixPackFactory Quote

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

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

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!

Follow Peter Carvell on Google +


  1. Xzyanni
    October 15, 2010
    4:14 pm

    Hey… Please tell me that why most people say that drinking water(at room tempertature) just after a workout is bad ? Pls…

  2. peter
    October 18, 2010
    12:11 pm

    I don’t know, maybe becuase they don’t know what they are talking about :). Drinking water is good for you, at room temp or cold.

  3. Daniela
    October 15, 2010
    6:26 pm

    great info Thanks

  4. ste
    October 15, 2010
    6:58 pm

    Nice info!

    I did make a comment before but it seems you have deleted it….any reason for that?

  5. peter
    October 18, 2010
    12:10 pm

    What was the question? Sometimes the SPAM PROTECT system we have can delete topics if it looks like spam. SORRY! Just ask me again and or leave your comment again and I will make sure it does not get deleted.

  6. Zubda
    October 16, 2010
    6:03 am

    Peter, I wanna know something, When I touch my belly, Just under the skin I can feel those hard 6packed muscles, The Problem is that there is fat attached to my skin, How can I get rid of that?? In other words I wanna become thin skin How can I achieve my goal fast??

    Give me some good advises or workouts or specific links if u want to. I train my abs about 3 times a week n Train other muscles 4 times a week + 1 makeup day. Cardio is also done 3-4 times a week.

  7. peter
    October 18, 2010
    12:08 pm

    Sounds like doing ok from the stuff you mentioned. Maybe you just need to have a look at your eating plan and maybe focus a bit more on eating right.

  8. JoseManuel
    October 17, 2010
    11:42 pm

    Hey I’m wondering how many KMs should I run every two days in order to get abs? thanks peter

  9. peter
    October 18, 2010
    12:02 pm

    There is no specific amount of Km’s you should run. You must however combine cardio with weight training and ab workouts to get 6 pack abs and not just running.

  10. uasuzzi
    November 10, 2010
    5:51 pm

    Hey peter! thats a cool bunch of information! what I wanted to know is that I am going gym for last 2 days. I have started with weight lifting. I have a considerable amount of fat on my waist and thighs and so I have also joined the cardio training. But, its the third day… and my instructor saying to carry on with weight lifting as cardio would be done later. DOES THAT MAKE SENSE? :O

  11. peter
    November 18, 2010
    8:59 pm

    Well combining the two is good but if you can only do one then focus on weight training BUT with a higher pace. What I mean by this is do circuits or keep your rest periods between exercise low so that your hare rate stay nice and high.

  12. Cameron
    November 12, 2010
    9:52 am

    Hi Peter, I’ve managed to get a decent 6pack without doing any ab work at all for years, just by following a pretty strict diet and doing weights about 5 days a week. I’m naturally thin and play lots of cardio-intensive sports for fun which helps. However, what draw me to your site was how to get rid of some fat on my obliques which seems to be “stuck”, so I’ll definitely start doing some ab work now after reading a few of your articles, thanks.

  13. sanj
    November 12, 2010
    12:04 pm

    for such a wonderful facts..

Leave A Comment

Follow Us

Be our biggest FAN. Follow Us Today!


6 Week Six Pack

Let us help you get the Body of Your Dreams!

Youtube Subscrption

Google Ads #1


Join Us On Facebook

Ex Lab