We’re going to be honest here: not everyone is going to be able to get a six pack in a month, as the title says. The majority of people are not really aware of the amount of effort they need to put into it to make it happen.
Besides, this period of time is simply not long enough for some people since there are too many variables that go into the fat loss equation, which could impede their progress. Variables such as current body-fat percentage, genetics, current diet, metabolism speed, existing injuries, and many others.
However, all things considered, there’s no doubt that almost anyone if he/she put enough effort into it, could have a six-pack.
If you train on a regular basis, if the meals you are eating are mostly nutritious and healthy, don’t have any injuries, carry a low enough amount of body fat and possess the mental determination to push yourself hard on each workout session, then it is absolutely possible for you to make your abdominal muscles visible within one month.
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How to get a six pack in a month (if you are already in decent shape)
The way to achieve this is quite simple but it requires a significant amount of discipline and hard work. Here’s what you need to do:
The most important rule you need to remember when you’re trying to get a six-pack is to create a caloric deficit!
In contradiction to everything you’ve ever read about diet and how to lose fat, the simple truth is that it all comes down to one tried and true fat: you must burn more calories than you consume. That’s how you get rid of the fat around your belly and covering up the six-pack that’s hiding under there.
So, how do you create a caloric deficit?
Lifting weights and doing cardio
There are generally two main approaches in the fitness community in regards to fat loss. The first one is the high-intensity cardio and the second is the steady-state cardio approach. High-intensity cardio will cause your fat to be burned quicker, but it’s a lot harder to do, whilst steady-state cardio will take a bit longer to burn the same number of calories, however, it’s more sustainable in the long-term. You should choose whichever suits you more because in the end all that matters are the number of calories you burn.
Just doing cardio will do some nice things for your body. It will make you leaner, but it is always better when it’s combined with lifting weights, otherwise, you’ll remain skinny without any abs in sight. If you’re getting ready to take off your shirt on the beach and proudly show off your six-pack, then you should never stop hitting the gym.
You should always add a cardio session to your lifting session, usually at the end of the latter. You may need to lift with some lighter weights with less rest between sets, in order to account for the added stress and strain of the cardio, but you should keep lifting nonetheless. That’s because the more muscle mass you carry, the more fat you burn, and this is your main goal.
Diet is a highly individual matter and it is not possible to prescribe a diet which will work for everyone. Every person is different and will require a different approach to their diet. First of all, you need to know your body and what works best for you in order to lose weight. One popular diet is intermittent fasting which is a great way to maintain muscle mass and lose fat at the same time. Besides, it offers a lot more health benefits than simply controlling your weight.
If you eat lots of protein, around 2 grams per 1 kg of body weight, eat lots of vegetables, fruits, and greens and fill the remainder with some healthy complex carbs and healthy fats, it’s almost certain that you’re on the right track for successful fat loss and getting a six-pack.
Drink lots of water
You should drink at least a gallon a day. Yup, you read that right. Drinking water will help you stave off hunger, as well as help you with water retention which is a big issue when it comes to getting a six-pack. Get yourself a gallon jug, fill it up in the morning and every time you’re feeling hungry during the day, drink some water before you try to get food. Most of the times when we think we’re hungry is because we’re actually thirsty, so stay hydrated and you’ll eat less.
Stop spot training
“Spot training” is a myth that has been perpetuated throughout the fitness community for a long time. It’s the false notion that you can burn fat in specific areas of your body. Actually, you can only build more muscle mass by doing so. Spending half an hour at the gym doing planks and crunches is not going to burn your belly fat. You would be much better off spending your time elsewhere in the gym in order to maximize your results.
Weight loss supplements and diet pills
The majority of diet pills sold on the market are filled with ingredients that have never been proven to be linked to successful fat loss or are extremely dangerous when taken in high enough dosages. It is generally recommended that you skip diet pills and weight loss supplements altogether and just put in the old-fashioned, hard work necessary to achieve the much-coveted six-pack look.
The exercises you should do to get a six-pack
Now, that we’ve gone over the 5 main things you should be focusing on in order to get your six-pack, it’s time to go over the exercise you need to do to make the abs visible. The key here isn’t to train abs constantly, as we’ve already discussed above the spot training myth. It’s about adding some direct ab work at the end of your training session 3-4 times per week in order to bring the abs out.
Below is a list of one of the best exercises you can add into any workout. We suggest you choose two of them and do about 3 sets x 30 reps for each every other workout session: cable crunch, bicycle crunch, spiderman plank, hanging leg raise and lower ab leg lift.
Making your abs visible requires hard work, discipline, training structure, and some physical and mental determination. If anyone tells you-you cannot do this, they are lying to you. There’s no secret, magic fast-track way to make them pop in a matter of days.
That’s why you need to put in the necessary work, create a caloric deficit, train regularly with weights, do cardio, eat clean and healthy, drink lots of water and pay no attention to the fad programs and magic fixes being sold. If you follow our advice you’ll be getting a visible six-pack in a month and you’ll be able to keep it for as long as you’re willing to put in the work.
Here is a whole workout routine and diet to get in better shape in 30 days.