Six reasons you can't see your six pack

We're not saying that a six pack is what everyone desires - but if that is your goal as you drag yourself to the gym each day, you might want to make sure you’re doing things right.

Whether you train to the level of a chiselled six pack or not is your own business. But for those of you who do seek that flat stomach with rock-hard abs - or even just a few vaguely symmetrical lines instead of a layer of pinchable fat - the whole undertaking can be a very frustrating thing.

We've all been there: putting hours in at the gym, only to see little change in the definition of our stomachs.

If you're working your way to get a six pack and are seeing few or no results, these tips are for you. Perhaps you're not doing the right exercise - perhaps you're not doing enough of the right exercise. Maybe your fitness regime is nailed to a 'T' but it's the other factors that, whether we like it or not, do play a part in the goal of getting those visible abdominals.

"Number one: everyone has abs", states Greg White, Head Coach at The Boxing House: Rathbone Boxing Club and Camden Boxing Club. "They're there, but the reason you can't see them is because they're hidden under a layer of fat. We all need a certain amount of body fat to maintain healthy function, but sure, it feels good to look lean and toned, so it's just about managing how much fat you have. When you're trying to lose body fat and keep it off, consistency is key - both when it comes to training and diet."

The good news is that a visible six pack (remember: we all have one, even if it's in hiding) is only a training tweak and a minor lifestyle change away. Below are six common mistakes you could be making...

Inconsistent training

Greg goes on to say that training consistently is what's going to get you those glorious (and visible) abdominals. "When it comes to your training, set yourself a plan for each week so you know what and when you're doing it.

He adds that training consistently becomes easier when you're choosing sports and other fitness activities that you actually enjoy - otherwise you won't stick to it. "I always recommend training in a sport rather than just in a gym for fitness, as it allows you to learn, progress and keeps you focused on an end goal."

You're only doing sit up exercises

A mix of cardiovascular exercise and resistance-based training is the key here. Troy Newman, Deputy Head Coach at newly-opened Camden Boxing Club, says that the biggest mistake is people sticking to one exercise and then complaining that they don't get the results they want.

"Abs exercises don't give you abs. They help develop and grow your core muscles, sure, but they don't make them stand on show." The luxury of 'seeing' your abs is all about shedding the fat that lies on top of them and you need to train to stimulate your muscle growth to get your abs looking great all the time.

Eating too much junk and fatty foods

We all know that eating balanced meals and snacking less are important if you're looking to shed some weight - but it's easier said than done. Greg advises against buying junk food when you're at the supermarket. "It's a lot easier to reach for the biscuit tin when you're hungry, if it's already stocked up!" He also recommends filling half your plate with vegetables and ensuring you have protein in your meals as "this will keep you fuller for longer and there is less chance of snacking throughout the day."

It is also important to monitor your intake of fatty foods as they usually have a high salt volume. Greg says that cutting these out will reduce your water retention and make you feel less bloated.

You're not resting in between training

Speaking to Troy, he informs that it is imperative to get good quality sleep each night. "People forget that the body needs this time to recharge, reset and recover - physically and mentally," says Troy.

He goes on to talk about the importance of rest and training for fit muscles. "Without rest, the muscles don’t have time to recover which can lead to overtraining, fatigue and potential injury." You can also rest your body through an active recovery such as a long walk or yoga session - as this will stretch out your muscles on your days off.

You're too stressed

Another scarcely mentioned factor in fat loss is the level of stress you experience on a daily basis. "The more stressed you are the more your body is secreting catabolic hormones like adrenaline and cortisol," says Scott.

This is a natural process, but the body has evolved to deal with it in an extreme fight or flight scenario. Instead, in today's office-based world, we get a constant, low level of stress, which means cortisol is gradually released all day long. The result? A lower immune resistance, leaving you vulnerable to colds and flus.

That stressful job or difficult personal relationship could be costing you a lot more than a washboard stomach.

Presentation is key

Scott notes a final reason - that mainly applies to the men in search of a six pack. 'It took me years to realise that the hard work behind my carefully-honed abs was being undone by my hairy, pale abdomen. Shaving it made a huge difference."

He adds that if you are looking to have your abs out for a particular event, make sure you avoid heavy foods that could make you bloated. "The wrong meal can completely ruin your aesthetic."