How to get Strong and a 6 pack...

Hi Team

I have been working on a few things and looking to simply convey how people can set up their own gym workouts covering all the important moves and keeping the options open so they don't get bored.

That is the hardest part of coaching, trying to keep it spicy for people where actually you could cover everything and become strong and build muscle with the same same 6 moves forever as long as you changed the reps, the rest inbetween sets and vary the weight being used.

So here is the matrix of a gym workout pick one or two moves from the second column and then choose a sets and repetition from the third column, and rest period in the 4th.

Most of these moves can be done with a barbell, Dumb bell or kettlebell.

Movement	Exercises to choose from	Sets and Repetitions	Rest period
Push	Bench Press Incline Bench Press Military Press Alternating shoulder Press Skull Crushers  Triceps Dips Push ups	3 x 5  5 x 3 5 x 5  3 x 3 3 x 8  8 x 3  3 x 8  3 x 10	1 min  3 mins 30 seconds
Pull	Chin ups Pull ups Back rows Rear delt flies Lateral raises  Front raises  Bicep curls  Hammer curls Alternating curls
Hinge	Deadlift Hip Thrust  Kettlebell Swings  Cleans
Squat	Back Squat Front Squat Goblet Squat
Core	Plank Ab Wheel Flutter kicks Mountain Climbers Hanging Knee raises Hollow Hold

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How to get that 6 pack

The best way to get a six-pack involves a combination of reducing body fat and building abdominal muscle, as visible abs depend largely on a low body fat percentage. Here’s a clear, step-by-step approach to achieve this:

1. Focus on Diet for Fat Loss

You can’t reveal your abs without losing excess body fat, and that starts with what you eat. Aim for a calorie deficit, meaning you burn more calories than you consume. Prioritize whole foods like:

- Lean proteins: Chicken, fish, tofu, or eggs to support muscle growth.

- Vegetables and fruits: Low-calorie, nutrient-dense options to keep you full.

- Healthy fats: Avocado, nuts, or olive oil in moderation.

Avoid processed foods, sugary drinks, and excessive carbs. Consistency with your diet is key—tracking your food intake (like calories or macros) can help you stay on target.

Use the calculations

Ideal bodyweight in pounds (lbs) x 13 = daily calorie intake

2. Incorporate Cardio to Burn Fat

Cardio accelerates fat loss by increasing the calories you burn. High-Intensity Interval Training (HIIT) is especially effective—think short bursts of sprints, cycling, or bodyweight circuits. Aim for 20-30 minutes, 1-2 times a week. Alternatively, steady-state cardio like jogging works too, though it might take more time.

The Saturday Morning Bootcamp at Charlbury Community Centre at 8am is a great way to start and come and join the ever growing team!

3. Build Muscle with Strength Training

Strength training boosts your metabolism and shapes your physique, including your core. Focus on compound movements such as:

- Squats

- Deadlifts

- Bench presses

These engage multiple muscle groups, including your abs, indirectly. Train 3 times a week, gradually increasing weight or reps (progressive overload) to keep improving.

Come and speak to me if you need guidance or coaching until you get confident with the moves.

4. Target Your Abs with Specific Exercises

While you can’t spot-reduce fat, ab exercises strengthen and define your core muscles. Add these to your routine 2-3 times a week:

- Planks: Hold for 30-60 seconds to build endurance.

- Leg raises: Target lower abs.

Don’t overtrain—your abs need recovery time like any other muscle.

5. Stay Consistent and Patient

Getting a six-pack takes time—often months, depending on your starting point. Stick to your diet and exercise plan, track your progress with photos or measurements, and adjust as needed. Sleep (7-9 hours per night) and hydration (drink plenty of water) also support your efforts and overall health.

6. Avoid Pitfalls

Skip the hype around supplements or “quick fixes”—no pill replaces hard work. Also, don’t focus only on abs; training your whole body creates balance and better results.

A Note on Genetics

Your mum and dad had sex! I tell you the the truth! you are the sum of that! so genetics has a bihg part to play in how you look! But that doesn't mean you cant look strong, healthy, lean and toned.

Genetics influence how your abs look and how easily they show, but dedication can improve your core no matter your starting point. It’s not just about looks—a strong core boosts overall health and performance. Stick with it, and the results will come!

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What are you listening to?

It is amazing how many people are converting or seeing the light when it comes to country music maybe life is changing and people need songs again for the simple things in life and that struggle to get things right.

Love, Family and hard work with the fun and playful side that country music will make you dance and sing along too.

Here is Chayce Beckham "Everything I need"

Chris