Two weeks is not a lot of time to make major changes with your body. You need to take this into consideration when trying to get a six-pack --- arguably one of the greatest feats in fitness. Your best bet is to focus on making as much progress as possible. To pull this off, you need to be strict with your diet and follow a solid exercise regimen.
A Word about Calories
If you have existing belly fat, you will have to cut back on your calories. A reduction of 1,000 calories a day will promote about 2 lbs. of weight loss in one week. Regardless if you need to cut calories or not, choose foods that have a high nutrient value and are low in saturated fat, sodium and simple sugar. Your best bet is to eat low energy density foods that take up a lot of volume but are low in calories. Fruits, vegetables, whole grains, low-fat dairy products and lean meats qualify as low energy density foods.
Timing of Your Meals
The goal with your meals is to decrease their size and eat more often. This will raise your resting metabolic rate and keep your appetite under control. If you were to overeat, even at one meal, it can quickly set you back. Have your first meal as soon as you wake up and eat every two to three hours throughout the rest of the day. Sliced turkey breast on a whole wheat pita with lettuce and tomato is a healthy meal option.
Water Consumption
The beverages you choose to drink in two weeks need to be addressed. If you seriously want to make progress, eliminate the soda, beer, wine, slushies, dessert coffees and any other beverage the contains calories. Choosing water in their place will spare you calories, hydrate your body and help flush toxins from your system. Drinking a full glass of water with your meals is also a good strategy to keep your appetite under control.
Sprinting
Sprinting is a form of cardio that burns a high amount of calories while training, and it also boosts your resting metabolic rate. As an added benefit, you have to forcefully contract your abdominal muscles to generate power and balance your body. Start your workouts with a light warmup jog for five to 10 minutes, then sprint as hard as you can for 15 seconds. Take a 30-second rest, sprint again for 15 seconds and continue to alternate back and forth for 20 minutes. Once you are done, perform a light cooldown jog for five to 10 minutes. Do this workout every other day.
Circuit Training
Circuit training is performed by doing a series of weight training exercises back to back with short rest breaks in between. By doing circuit training, you get the best of both worlds. Not only do your burn a high amount of calories, but you also build muscle. Adding muscle will increase your resting metabolic rate and cause you to burn more calories at rest. This in turn will help strip away fat that is covering up your abdominal muscles. Perform exercises that target all of your major muscle groups and use a stability with as many of them as possible. A stability ball will cause you to contract your abs to remain balanced. Include exercises like pushups, seated shoulder presses, back extensions, lying triceps extensions, seated biceps curls and wall ball squats. Aim for 12 to 15 reps, do four circuits and work out on alternating, noncardio days.
Abdominal Training
The goal with ab training is to work the whole abdominal area to maximize muscle fiber recruitment. Perform exercises like hanging knee raises, abdominal pullins on the ball, bicycle crunches, Russian twists and stability ball crunches. To further tax your muscles, use resistance with your exercises like ankle weights, dumbbells or medicine balls. Aim for 15 to 20 reps, do three or four sets and work your abs after your sprint sessions.
References
- U.S. Centers for Disease Control and Prevention; Low-Energy Dense Foods and Weight Management: Cutting Calories while Controlling Hunger
- CNN Health: Slow and Steady Wins Weight-loss Race; Jean Weinberg; January 2005
- ShapeFit: Sprinting, Sprinters and Speed Training
- University of Michigan Health System: Beginning Strength Training
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