The other day in the gym, Peter was having one of those casual, mid-workout conversations that somehow turns into a teaching moment. We were talking about abs—because let’s be honest, at some point, everyone in the gym ends up talking about abs. One of our clients had been working incredibly hard, training two to three times a week, and really locking in on her nutrition. She’s made tremendous progress—dropping weight, building muscle, and leaning out in a way that completely changed her body composition.
The best part? She recently said, “I can actually see my abs.”
That moment sparked the conversation that led Peter to drop one of those simple but powerful truths:
“Six packs are made in the kitchen.”
Here’s the thing—everyone has abs. The difference between feeling them and seeing them often comes down to what happens outside the gym.
You can plank, crunch, and deadbug your way through every workout. You can have strong, stable core muscles that support great posture, protect your back, and improve performance in nearly every lift. But if your nutrition isn’t aligned with your goals, those muscles might stay hidden under a layer of body fat that training alone can’t fix.
That’s where the kitchen comes in.
Strength training builds the muscle, but nutrition reveals it.
Your body composition—the balance of muscle and fat—is primarily influenced by what (and how) you eat. Consistent resistance training helps you maintain and build muscle, while thoughtful nutrition supports fat loss and recovery. If one side of that equation is off, progress can stall.
That’s why Peter’s comment hit home for everyone in the room. You can’t out-train a poor diet, no matter how strong you get or how many hours you spend on the floor doing core work.
When someone’s goal is to be lean or toned—to actually see the definition in their abs, arms, or legs—it’s not just about adding more exercises. It’s about dialing in daily habits around nutrition, hydration, and sleep that support the physical work being done in the gym.
The word toned gets thrown around a lot. What most people really mean when they say it is “I want to see muscle definition.” But muscle definition is a byproduct of two things:
Having muscle mass (built through strength training), and
Reducing body fat (through nutrition and consistency).
If either of those pieces is missing, the look you’re going for won’t show up in the mirror. It’s not about doing endless cardio or starving yourself—it’s about fueling your body the right way for your goals.
Of course, it’s not as simple as “eat less, train more.” Every body is different. Genetics, hormones, stress levels, and sleep patterns all play a role. The process takes patience and persistence.
What works for one person might not work for another. That’s why we talk so often at Whole Health Solutions and Sports Performance about process. The physical changes you see in the mirror are the result of hundreds of small, consistent actions that compound over time—training, eating well, managing recovery, and staying consistent when it’s not easy.
The six-pack conversation wasn’t really about abs—it was about ownership. The client who started seeing results didn’t just work harder; she worked smarter. She paid attention to what she was putting in her body. She trained with intention. She asked questions. She stayed consistent.
And that’s really the heart of it.
If your goal is to change your body composition, to feel stronger, and maybe even to see those abs—remember:
The gym builds the muscle.
The kitchen reveals it.