The Fastest Way To Get A Six Pack And To Lose Weight

Losing body fat and developing your six-pack will take the mastery of discipline in several areas of your life. You will need to educate yourself about ab exercises as well as correct diet and eating schedules. Tailor your cardio sessions to be more effective fat burners. Even your weight workouts can help build abdominal mass.

Diet

Obviously high saturated fat and sugar items are off the menu. Lean meats, fish, nuts, fruits, vegetables, whole grain foods, low-fat dairy and plenty of water should make up your diet. Aim to break your daily intake down into smaller meals, perhaps five to six, spread out throughout the day. The Center For Disease Control And Prevention recommends cutting your current intake by 500 to 1000 calories per day to begin to lose 1 to 2 lbs. a week.

Weights

Perform a weight-training routine which focuses on the big compound lifts like the squat, bench press and military press. These weight exercises will workout your core torso muscles simultaneously and therefore help to tone your six-pack. Do three compound exercises during a workout, each consisting of three sets of five reps. Perform three weight workouts a week, always with a day rest in between each.

Cardio

Hyper intensity interval training, HIIT, is a form of cardio considered to be a more effective fat burner than a regular cardio session, notes MayoClinic.com. HIIT is simply the use of high and low intensity periods applied to your regular form of cardio. So for a bike ride this might involve a series of steep inclines and declines, requiring alternating differing work rates. Perform cardio on non-weightlifting days.

Abs Routine

Focus on ab exercises that workout several areas of the abdominal simultaneously in order to save time. The ACE Fitness website notes that the bicycle kick, captains chair, stability ball sit-ups and the vertical leg crunch are the most effective ab exercises. For a beginner, start with four sets of 10 reps on each of these exercises. Perform this abs routine three times a week after your weight training sessions.