Abs Are NOT Made In The Kitchen: The Truth About How To Get Ripped Abs

94 Comments | Diet

how to get ripped abs

In this crazy, fucked up world of fitness, there are 2 groups of people when it comes to getting ripped abs.

Group 1: Getting a ripped six pack is all about diet.

Group 2: Getting a ripped six pack is all about your workout and the exercises you do.

And then there’s crazy Group 3 who thinks it’s all about genetics.

Which group do I belong in? Well I used to belong in Group 1.

Up until a few years ago, I believed that getting a six pack and super shredded abs was all about dieting. All the gurus said shit like:

“Abs are made in the kitchen, bro.”

“Abs are 80% diet and 20% training.”

And these were statements coming from guys who were super ripped and on the internet, being ripped = everyone believes you.

So at that point, I was about 185 pounds at 6 ft tall. I didn’t have a ton of muscle mass (for my height), and I wanted to get down to about 165-170 pounds so I could have a body like Brad Pitt in Fight Club.

So I dieted down to 172’ish using a combo of intermittent fasting (eat stop eat and leangains) along with some weird carb cycling stuff. My workout was a simple 3 day full body routine, that didn’t include any direct ab training.

So how did I look at 170? Did I have the super shredded Fight Club abs that I was hoping for?


I lost body fat, but my abs looked shittier than ever.

I wasn’t necessarily fat, but my stomach was just flat. It didn’t have any definition and I couldn’t even see the outline of my abs.

Why abs are not made in the kitchen

You can diet until you’re 5% body fat but none of that fucking matters if you have no developed ab muscles to begin with.

Dieting in hopes of getting a badass six pack without any proper ab training results in what I like to call the “Justin Beiber Effect.” See below.

Justin beiber abs

I’m apologize for this picture.

How to properly train your abs for a shredded six pack

Here’s are my 5 best tips for getting a badass six pack and avoiding the Justin Beiber body.

Tip 1: Build some damn muscle first

Seriously. Don’t even attempt dieting if you’re skinny and don’t have a solid foundation of muscle yet. If you do this in the name of getting abs, you’re just gonna look like a skinnier, weaker version of yourself.

And only when you have a solid foundation of muscle (your first 20 pounds or so), should you consider cutting some fat.

Mark Whalberg abs

Mark Whalberg had great abs and muscular development

Tip 2: Really contract your abs when training in the gym

There are 2 ways to train your abs. The first is by really contracting your abs hard when doing movements that engage them.

This means exercises such as squats, deadlifts, and virtually any exercise done standing (including things like dumbbell curls when done standing up). So the next time you do deadlifts or even dumbbell curls, really squeeze and contract your abs. Not only will doing so allow you to lift more weight, but it’ll also help you develop a strong and badass six pack.

Tip 3: Do direct ab exercises

Most people should directly train their abs anywhere from 2-3 times per week with 3-4 sets x 10-20 reps each time.

Exercises such as:

  • Cable crunches
  • Woodchoppers
  • Hanging leg raises (add some weight when you can easily do over 20 reps)
  • DragonFlys
  • Planks
  • Ab wheel exercises

…are all great for developing your abs.

Pro Tip: Don’t be a show off.

Once you do reach ripped six pack abs glory, be humble about it. If you’re one of those people who lifts up their shirt in the gym and flexes their abs in the mirror, you have lost all respect in my book.

The truth about how to get ripped abs (and why they aren’t made in the kitchen)

While dieting and eating correctly is an absolutely crucial part of the six pack process, it may not be as important as you once thought.

Abs are not made by dieting, they are REVEALED by dieting.

And if you don’t have the proper tools in place (i.e. well developed ab muscles), then all the dieting in the world won’t give you a nice pair of abs.

Make sense?

The importance of having enough muscle

Here’s a pic of me:

get ripped abs workout

On the left, I weighed about 170 after months of dieting and honestly, looked like shit. At this stage I relied too much on dieting and barely trained my abs.

On the right (years later), I ironically weighed much more at 195 after I decided to focus a large chunk of time on building strength and muscle using workouts like Superhero Shredding.

And it paid off. I have a better, more well-developed physique now at 190 vs 170.

Yeah yeah, I know I’m not the most ripped guy in the room. And guess what? I don’t freaking care.

The point I’m trying to drive home is this: Sometimes you need to build up your abs a bit in order to see them and not just focus on body fat percentage.

What do you guys think? Is getting ripped abs all about dieting or exercise? Let me know your thoughts in the comments below.

Henrique - December 1, 2016

I have been there, I was told to lower my BF as much as possible and guess what, I was at 6% BF and no fucking lower abs at all…

A friend of mine who had a six pack just told me: Exercise a lot your abs and you will see it…

I have been killing myself with tons of crunches every day and I can see the results now, I am very excited that my ABS are really popping out !!! Your article is great, I just wish I had read it 1 year ago !!!

    Keith - December 1, 2016

    haha yeah, i got extremely lean once, but there were practically no abs under my fat. So stupid.

Aryan - November 28, 2016

I have around 67 kg weight should I lose my weight or should I just hit hard in gym.

Marco - November 16, 2016

Hey man, what of I want to lose belly fat? I kinda have the outline of my abs when I’m contracting it but I think thay the fats are covering it. Do I still need to work harder on training my abs? Or should I focus on what I am eating?

Trevor McGhee - November 15, 2016

I’m a little late on reading this but I completely agree… this past year I went through a huge transformation from 215 to 170. I’m 6 foot 2 though… as you can imagine I just got really skinny and flat like you did. You can see my abs in good lighting but barely lol. I needed to read something like this to give me motivation to gain muscle and eat more lol I was just scared of getting fat. After seeing you at 195 I’m definitely not scared now.

    Keith - November 15, 2016

    Haha yeah, a lot of guys simply have underdeveloped abs. Losing more fat isn’t always the answer.

James - November 3, 2016

Built in the gym and carved in the kitchen. Great article bro.

James - November 3, 2016

Well thank good someone said it. You have absolutely nailed it Keith. I tried and tried the get skinny to get abs way and i looked flat like you. Now with an extra 11kg of muscle my abs are crazy. Abs are like any other muscle, they need to be trained to grow.

Great article bro.

RFE - September 29, 2016

I though this was a great article! It motivated me to hit abs a lot harder! The last thing I need is lose weight!

Cinthia Gil - September 27, 2016

Thanks for writing this article. I am currently trying to develop a six pack. I can feel it already but I definitely have to diet to reveal what I have accomplished. I’ve been working out for 3 months with dedication. I have a hard time letting sweets go though.

    Keith - September 28, 2016

    No need to let it go completely, just need to minimize intake a bit.

Chase - August 5, 2016

I think the misleading part is in the statement itself “Abs are made in the kitchen BRO.” For men abs are 60-70% gym and 30-40% diet. For women and are the complete opposite, 80% & 20% gym. The only shredded, ripped 6 pack a woman wants is on her man. Other than that women just want the outside outline of abs.

    Keith - August 5, 2016

    “Other than that women just want the outside outline of abs.”

    Quite the blanket statement…

    Depends on what you want…

Nolan Bryan - May 23, 2016

Dude! I am in the same boat as when you started. I’m cutting but calculated at 10% i will be 170lbs with 155lbs lean muscle. I’ve been dieting and nothing works. Great article, now I know i have been doing it wrong! I’ve listened to the guys, even my roommate say “6 packs are built in the kitchen”… Great job

    Keith - May 23, 2016

    Thanks Nolan. Diet and workouts are important to get abs, but thinking that you only need one or the other is dangerous thinking.

Eddy b - May 14, 2016

M8 wicked article you look great in the pictures dude clearly been working hard also loved the bit about loosing respect for the shirt lifters lol wicked article m8

Darren - May 7, 2016

Personally bro fuck the haters i thought your article was very creditable ,if your not working hard enough in the gym diets gonna do nothing for you .. gotta work both imo


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