Carving out a chiseled midsection over the course of two weeks takes a little planning and dedication. Your first reaction in the quest for a fast six pack may be performing hundreds and hundreds of crunches. Unfortunately you cannot spot reduce fat, but you can spot increase muscle. You have to build up the muscles in the midsection, but to see the six pack you have to lose the layers of fat on top. Following a specialized plan including fat burning workouts and healthy eating will result in well defined abs.
Step 1
Perform total body weight training four days per week to quickly build muscle and blast fat. To lose fat off your midsection, you have to decrease your total body fat percentage. Do one exercise per body part using compound exercise to work major muscle groups at the same time. Try bench press and push ups for chest, pull ups and single arm rows for back and squats and lunges for legs. Use heavy weights for three sets of 15 repetitions. The last few repetitions of every exercise should be difficult.
Step 2
Train your abs after your strength training workouts . Perform exercises to hit every angle of the midsection like V-ups, planks, oblique crunches and hanging leg raises. Do four sets of 25 repetitions for each exercise.
Step 3
Perform 30 minutes of low intensity cardio after every workout to burn more fat. Strength training burns off the sugars in your muscles, so your body turns its fat stores for fuel.
Step 4
Avoid processed foods. Eat foods in their whole form like fruits, vegetables, complex carbohydrates and lean proteins to fuel your workouts and increase your metabolism. Processed foods contain large amounts of chemicals, sodium and sugars that cause overeating and weight gain.
Step 5
Avoid starches at night. Eat your starchy carbohydrates earlier in the day so you have time to burn them off. Starchy carbohydrates like breads, potatoes, rice and crackers boost your energy levels, but if they are not burned off, they will most likely be stored as fat.
Tips and Warnings
- Drink one gallon of water per day to eliminate water retention caused by dehydration.
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