The Truth About Six-Pack Abs
What You’re Not Being Told (And What You Really Need to Know)
“I Just Want a Six-Pack…”
It starts with a simple goal:
“I want abs. I want to feel good when I take my shirt off. I want to be proud of what I see. I do not want to be embarrassed by all the other parents at the pool this summer.”
If you’ve ever said or thought this, I get it. Whether it’s because of what you see on social media, in magazines, or even in your own gym—six-pack abs have become the gold standard of fitness.
But what if I told you that most of what you’ve heard about six-packs is misleading at best—and harmful at worst?
What if your pursuit of visible abs could cost you your peace, your energy, or even your health?
Let’s unpack the truth—because you deserve a strong, energized body, not a rigid obsession with a goal that may not even serve you.
Myths About Six-Pack Abs (and What Science Says Instead)
Here are some of the most common myths about abs—and the real story behind them:
❌ Myth #1: You just need to do more sit-ups.
Reality:
You can’t spot-reduce belly fat. According to the American Council on Exercise (ACE), no amount of crunches will burn fat off your midsection if your overall body fat percentage is still high. Abs are revealed through overall fat loss, not isolated exercises. This is very important!
❌ Myth #2: A six-pack means you’re healthy.
Reality:
Some people have visible abs and still suffer from poor cardiovascular health, weak bones, or nutrient deficiencies. Research in the Journal of the International Society of Sports Nutrition shows that many physique athletes struggle with hormonal imbalances and disordered eating despite their lean appearance.
❌ Myth #3: You need to eat less and less until you’re ripped.
Reality:
Starving your body may get you lean—but at a steep cost: fatigue, mood swings, anxiety, hair loss, irregular periods (for women), muscle loss, and even heart issues. The leanest bodies are not always the healthiest ones.
❌ Myth #4: If you don’t have abs, you’re out of shape.
Reality:
Many strong, fit, high-performing people don’t have visible abs. Genetics, age, hormones, and even lighting affect how visible your abs are. Health is about what your body can do, not just how it looks.
Towards A Better (and Healthier) Way to Pursue Body Goals
Instead of chasing six-pack abs at any cost, focus on the kind of life—and body—you actually want to live in.
Here’s how:
1. Train for strength, not just aesthetics.
Use functional fitness to build a body that’s strong, capable, and resilient. Squats, deadlifts, carries, and presses train your core better than crunches ever could. Trust me.
2. Eat for energy, not image.
Prioritize foods that fuel your life:
Lean protein at every meal
Fibrous veggies
Healthy fats like avocado, nuts, and olive oil
Slow-digesting carbs (like oats, potatoes, fruit)
Avoid starving yourself. If you want to lean out safely, a modest calorie deficit with strength training and sleep is the way to go. We can help you with this if you need.
3. Check your motivation.
Ask yourself:
“Do I want abs so I can feel better—or because I think I’m not enough?”
Chasing a look to feel worthy is a dead-end road. True peace and confidence come from doing the hard work to take care of your whole self—not just your body fat percentage. You have been created with dignity and wonder. You are valuable and worthy with of without your abs exposed.
4. Take rest and mental health seriously.
Obsession with leanness can be a mask for deeper struggles. Disordered eating and body dysmorphia often start with “just wanting to lose 10 pounds.” If you feel stuck in that cycle, you’re not alone—and you’re not weak for needing support.
You Don’t Need to Earn Your Worth With Abs
Your health is sacred.
Your body is not a billboard.
And your life is worth more than a number on a scale or the reflection in a mirror.
If your goal is to feel strong, clear-headed, energized, and confident—there’s a better way than crash diets and Instagram comparisons. You can live with strength and balance. You can train hard and still enjoy food. You can love your body as it is and want to take care of it.
I’ve created a free 30-day resource to help you reset your habits, fuel your body with confidence, and reconnect with what matters most—your health, not just your abs. You can download that resource for free by clicking here.
Are you interested in a free health assessment? Click here, and we can create a weight loss plan customized just for you.
You are worth more than a six-pack.
You are a whole person.
Let’s train for a life that reflects that.
Together, let’s learn to live longer and stronger.
Cheering for you!
Nathan Cotton
Founder, Sojourn Fitness