If having a six-pack has always been a desire, there’s no better time than now to get your winter-hidden abs into spring break shape, but it’s going to take more than a few crunches or planks each day to get there. It takes following The Karina Method’s healthy diet, maintaining an active lifestyle, and increasing mindfulness to really see that definition pop.

Here are SIX TKM tips that can help you achieve your new six-pack abs safely, efficiently and quickly:

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It’s commonly recommended to drink around eight 8-ounce glasses of water per day as staying hydrated is beyond important. Drinking plenty of water helps with digestion, complexion and weight loss. Water can increase satiety, boost your metabolic rate, increase weight loss and help you lose that stubborn belly fat. The timing is important too, and drinking water half an hour before meals is the most effective. It can make you feel more full, so that you eat fewer calories.


Eating foods high in fiber can help you eat less, reduce your appetite, feel full longer and really help reduce fat accumulation. It’s up to you to make sure your daily meals are filled with lots of high fiber foods like vegetables (especially greens), fruits (berries!), nuts, seeds, whole grains and legumes. By increasing your fiber, you may be able to decrease your caloric intake and this can support your weight loss and fat reduction efforts.


You should always pass on processed foods, especially when you are trying to eat healthier and lose the extra weight. Processed foods are chalked full of added salt, fat, sugar and unfulfilling calories. These bad-for-your-health foods include cookies, baked goods, chips, candy, fast foods and high sodium frozen foods. These foods do nothing good for you. Period. A high intake of refined carbs and sugars is associated with an increase in heart disease, added weight (especially in the belly area), diabetes, and even some cancers. Processed foods should be a big no-no! It’s hard to go cold turkey when it comes to processed foods. Sugar and salt are addictive and unfortunately everywhere. You may be used to grabbing for convenience, but try to get rid of one processed food every few days and stick to whole foods such as vegetables, fruits, legumes, chicken, fish, eggs and nuts. Your health and body will greatly thank you.  


Protein is a must in each and every meal – it helps reduce calorie intake by promoting fullness and reducing overall appetite. Protein may even speed up your metabolism, decrease body weight and fat, and help control hunger hormones. Protein may also help repair and rebuild your muscle tissues and possibly help retain muscle mass during weight loss. It's important to make sure that your meals are full of plenty of smart proteins like grilled poultry, seafood and plant food options like legumes, beans and quinoa. Consuming between 25-30 grams of protein at each meal encourages your body to meet weight loss goals.


Cardio exercises can help you burn more calories and increase your weight loss quickly. Cardio exercise can also help reduce belly fat. Power walking, jogging, boxing, biking and swimming are just a few forms of cardio that can boost weight loss. Remember, you need to burn more calories than you consume to lose weight. Adding 30 minutes of cardio and weight training a few times a week (the more days, the better!) can go a long way. Be mindful of tightening your core during your cardio to strengthen these muscles. Actually, be mindful of tightening your core even while you are sitting there reading this article!


High-intensity interval training (HIIT) is a method of exercise that alternates between intense bursts of physical activity followed by a brief period of recovery, making sure all the while to keep your heart rate up to boost fat burning. HIIT can burn more calories than other forms of exercise, which therefore increases your body’s ability to lose weight, burn fat and may help you lose additional belly fat and achieve your six-pack abs sooner.

For TKM’s High Low Lean No nutrition rules, check out THE KARINA METHOD RULEBOOK DOWNLOAD ASAP for more tips and tricks to get you to your wellness goals today.

Karina HeinrichComment