If you have an upcoming engagement that involves a bathing suit and exposure of your stomach, there is no need to panic. To develop a nice set of abs quickly, you need to blend the right exercise habits with dietary sacrifices. Be aware that this takes daily effort and consistent discipline.
Calorie Cutting
If you want to develop abs quickly, you will need to lose the fat that is covering them. Because you cannot lose weight in just one part of your body, you will need to lose weight throughout your body, including your stomach. For fast and safe results, reduce your daily food consumption by 500 to 1,000 calories. If you need help tracking, refer to an online resource like the Daily Plate.
Healthy Diet
Although you are eating fewer calories, you should still choose healthy food options. Give up the snack cakes, corn chips, loaded baked potatoes, deep-fried cheese sticks, processed meats and doughnuts. Eat foods that are low in saturated fat and high in nutrients, such as lean meats, fruits, vegetables, low-fat dairy, whole grains and beans.
Small, Frequent Meals
To keep your metabolism elevated and to keep your appetite under control, eat frequent meals through the day instead of two to three big meals. Combine complex carbohydrates and lean protein in every meal. One meal example is sliced turkey breast on whole wheat bread with lettuce, tomato and mustard. Do not go more than three hours without eating.
Interval Training
Interval training is a high-intensity form or cardiovascular exercise. According to the Mayo Clinic, the more vigorously you exercise, the more calories you'll burn. This translates to more belly fat being lost. Interval training is done by alternating between high and low intensities. When doing interval training, start with a light five-minute warm-up and end with a light five-minute cool-down. Your low-intensity bouts should be twice as long as your high-intensity bouts. Any form of cardio can be done interval style, such as running, biking, elliptical training, rowing and stair stepping. Aim for 20 to 30 minutes of interval training, three times a week on alternating days.
Weight Lifting
Weight lifting can contribute to fast abs because it builds metabolically active muscle that will enable you to burn calories around the clock. You can benefit even more by doing exercises on a stability ball. That will force you to contract your abs for proper body alignment. Among exercises are dumbbell chest presses, seated shoulder presses, back extensions, lying triceps extensions, seated biceps curls and wall squats. Perform 10 to 12 reps, three to four sets, and work out three times a week on days you do not perform cardio exercises.
Abdominal Exercises
The abs consist of the upper and lower rectus abdominis and obliques that are found on your sides. To develop abs quickly, target all of those areas with exercises--not just one location. By using external resistance like ankle weights, medicine balls and dumbbells, you can get a maximum amount of muscle recruitment. Perform exercises like hanging knee raises, incline crunches, seated Russian twists, medicine ball crunches and v-ups. When working your abs, use controlled and steady movements and accent each movement with a firm squeeze. Aim for 12 to 15 reps, three to four sets, and work your abs after your cardio sessions.
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