A six-pack is one of the toughest achievements to accomplish when it comes to body-transforming goals. It takes great mental discipline and physical energy. When you want to get a fast six-pack, you have to understand that the effort needs to be even greater, and your focus must be intense. Your diet has to be clean, and you need to do high-intensity exercise. Provided you follow some key steps involving these guidelines, you will have success at chiseling out your midsection.
Step 1
Eat nothing but high-nutrient foods. Eliminate all the foods that are high in sodium, fat and sugar. This includes wings, pizza, cheese fries, chips, wings, cakes, cookies, ice cream and heavy sauces. Have your diet consist of fruits, vegetables, seeds, nuts, whole grains, beans and low-fat dairy products.
Step 2
Begin your day with a healthy breakfast and continue to eat every 2 to 3 hours for the rest of the day. This can keep your metabolism revving, and it can give you sustained energy levels. Prepare an egg white omelet with chopped veggies for breakfast. Have a handful of baby carrots and celery sticks with low-fat cheese cubes for an afternoon meal.
Step 3
Cut all the liquid calorie beverages out of your diet. This includes sweetened teas, soda, fruit drinks, milk shakes, lattes and alcohol. Drink water instead to keep your calories lower and to hydrate your body. Aim for at least 10 cups a day.
Step 4
Run as fast as you can to burn stomach fat. Start out with a light 5-minute warm-up jog. Go all out for 20 seconds, then run at half speed for 40 seconds. Alternate back and forth for 20 minutes and finish with a light 5-minute cool-down. Do interval training three times a week on nonconsecutive days. If you do not like running, do a type of cardio that you do like.
Step 5
Lift weights to build metabolically active muscle. Do exercises that recruit as much of your body as possible like chest presses, shoulder presses, bent-over rows, triceps extensions, biceps curls and lunges. Perform 10 to 12 reps, three to four sets, and work out three times a week on the alternating days of your cardio.
Step 6
Fasten ankle weights to your lower legs to do hanging leg raises. Reach up and grab a pull-up bar with an overhand, shoulder-width grip and let your legs hang straight down. Lift your legs straight up in front of your body as far as you can. Lower them back down and repeat. Do not let your upper body move back and forth when you do this exercise.
Step 7
Lie face-up on the floor to do windshield wipers. Keep the ankle weights on and lift your legs straight up so your body is bent at a 90 degree angle. Lower your legs down to the floor to your right side. Lift your legs back up and lower them to your left side. Alternate back and forth in a smooth manner.
Step 8
Execute bicycle maneuvers with the ankle weights on. Elevate your legs, bend your knees 90 degrees and level your shins to the ground. Place your hands on the sides of your head and lift your body into a crunch position. Twist your body and bring your right elbow to your left knee as you simultaneously extend your right leg. Reverse the motion and bring your left elbow to your right knee. Keep going back and forth in a smooth, pedaling motion.
Step 9
Hook your shins under the padded support on a decline bench to do push crunches. Hold a barbell straight above your chest with your arms straight and your hands shoulder-width apart. Curl your body up and push the bar toward the ceiling. Squeeze for a second, lower your body back down and repeat.
Tips and Warnings
- Perform 15 to 20 reps and three to four sets of your ab exercises. Do them three times a week right after you get done with your interval workouts.
Member Comments