The abdomen is an area that always seems to get more attention then the rest of the body. From a functional standpoint, the abs are called into play every time you get up out of a chair, rake leaves or place something in your trunk. From an aesthetic point of view, the goal of a lot of people is to develop a 6-pack. If you fall into this category, you can do it in 12 weeks by cutting back on the calories and doing some key exercises.
Step 1
Start at the dinner table. When you are trying to get a 6-pack in 12 weeks, your diet is just as important as your exercise routine. Cut out all the foods that are high in fat and calories. This includes deep fried foods, whole-fat diary products, red meat, processed carbs, white flour and commercial baked goods. Replace them with lean meats, whole grains, low-fat dairy, fruits, vegetables, nuts, seeds and whole grains.
Step 2
Eat multiple meals. If you eat several small meals throughout the day, you will be able to prevent overeating, you will have higher energy levels and you can also increase your metabolism. The end result is less calories consumed and pounds lost all over your whole body, including your abs. Make sure the meals are a balance of protein and carbs. An example of one would be salad with a baked chicken breast and whole grain roll.
Step 3
Drink plenty of water. To further contribute to your caloric restriction, cut out the liquid calories. This includes soda, alcohol, processed fruit juices, sweetened teas, milk shakes and highly sugared coffee beverages. Drink water instead as it helps aid metabolism and it also has zero calories. The Institute of Medicine recommends that women get approximately 2.7 total liters a day and men get about 3.7 liters a day.
Step 4
Do weight training. Building muscle all over your whole body can help increase your metabolism and contribute to burning fat on your stomach. Do compound exercises that utilize abdominal muscle contractions for stability such as dumbell chest presses on a Swiss ball, push-ups, snatches, push presses, deadlifts, pull-ups, lunges and step-ups. Perform 10 to 12 reps, three to four sets and do these routines three times a week on alternating days.
Step 5
Perform cardio exercise. For your 6-pack to be seen in 12 weeks, you must burn the layer of fat that covers it. Perform cardio three times a week on the alternating days of your weight training workout. Examples are running, biking, swimming, rope jumping, elliptical training, rowing and stair climbing. Do this in a high intensity interval format. Use running for an example. Start with a 10 minute warm-up jog, run hard for 30 seconds, then run light for 60 seconds. Alternate back and forth 10 times, finishing with a 10 minute cool-down jog. Do this workout three times a week on alternating days of your weight training.
Step 6
Do ab exercises. The ab exercises to develop a 6-pack in 12 weeks should focus on the upper abs lower abs and obliques which are located on the sides of the ribcage. Examples of these are leg lifts, hanging knee raises, side crunches, twist crunches, pullover crunches and bicycle crunches. Do three to four sets of 15 to 20 reps of each exercise. Do these at the end of your cardio workouts.
Member Comments