10 simple tips on how to get six pack abs fast
Having visible six pack abs is a dream for every man and woman out there but it seems too good to be true.
You probably landed here because you are looking to get six pack abs fast even when you already tried but didn’t succeed.
No worries, in this article I will give you the most important tips to learn how to get abs in no time:
Six Pack Abs Diet Tips
1-Lower your body fat
Whether you are a man or woman, The most important part of getting ripped six pack abs is being able to bring your body fat percentage to a point where your abs start to show up.
No matter how much you work on your abs, they will not reveal themselves unless you remove the fat covering your stomach area.
For men, you’ll be aiming for lower than 12% body fat. Between 8% and 10% body fat is when your abs really start showing.
As for women, you want to get below around 15% body fat. And 12% is where you start looking ripped.
If you don’t already know that, the only way to lower body fat is by eating in a caloric deficit (eating less calories than what you burn). there is no way around it!
For those of you still figuring out how to get in a caloric deficit, check out this article by CLICKING HERE
Once you get your body fat percentage down low enough, you’ll see your six pack abs. It will happen naturally, even without a ton of ab crunches or any exercises.
QUICK SUMMARY: The most important thing to start with when you are looking to have six pack abs fast is lowering your body fat percentage. below 12% for men and 15% for women.
2-Eat more protein
Upping your intake of high-protein foods can help promote weight loss, fight belly fat and support muscle growth on your road to six-pack abs.
According to one study, consuming high-protein meals helped increase feelings of fullness and promote appetite control.
Another study showed that people who increased protein intake saw significant decreases in body weight and body fat.
Aim for at least 1g per pound of lean body weight and spread them evenly between 3-5 meals per day to get the most out of it.
Consuming protein after working out can also help repair and rebuild muscle tissues as well as aid in muscle recovery.
Also, more protein helps preserve both metabolism and muscle mass during weight loss, so you won’t be losing a lot of muscle mass with a high protein diet.
QUICK SUMMARY: Getting enough protein can aid in building muscle, controlling hunger and losing weight. which eventually means revealing your abs.
3-Drink more water.
Drinking more water and staying hydrated will help bump up your metabolism to burn extra belly fat and make it easier to get a shredded set of six-pack abs.
This was proven in a study that drinking 500 milliliters of water temporarily increased energy expenditure by 24% for up to 60 minutes after eating.
Some other research showed that drinking water may also reduce your appetite and increase weight loss.
Water requirements can vary based on a variety of factors, including age, bodyweight and activity level.
However, most research recommends drinking around 1–2 liters (34–68 ounces) of water per day to stay well-hydrated.
QUICK SUMMARY: Faster metabolism means burning more fat, which will lead to a visible six pack abs all year around. Drinking water is key to that!
4-Build more overall muscles.
If you just lose your fat, the muscles will show through. But to really get a blocky-looking six-pack abs, you need to build more muscle mass as well.
To build muscles, you have to do any type of resistance training like weight lifting or calisthenics. These are the best ways to trigger muscle growth to cause muscle hypertrophy, meaning your muscles to get larger (in addition to getting stronger).
Also, by increasing your lean muscle mass you’ll burn more calories sitting behind your desk and whilst you’re asleep. You will also burn a considerable amount of energy as you’re exercising through greater energy demand from the increased lean muscle.
It will eventually lower your body fat percentage without eating too little food. this will keep your six-pack abs poping all year around.
QUICK SUMMARY: more muscle mass is like drinking water, it will speed up your metabolism and make fat loss easier for get the abs you always wanted.
Six Pack Abs Workout Tips
5-Do HIIT instead of regular cardio.
HIIT stands for High intensity interval training. HIIT workouts increase metabolic rate and burn calories to reduce abdominal fat.
It’s a type of cardio workout that consists of short bouts of high-intensity exercise broken up with periods of low intensity exercise.
For example, sprint for 30 seconds, then walk for 2 min and keep doing this cycle for 5-10 rounds.
As you become fitter, increase the duration of the high-intensity period or decrease the low-intensity period.
QUICK SUMMARY: HIIT cardio is a great tool to burn some extra calories and push your limits. It will definitely aid in burning fat around your belly and show your abs.
6-Include heavy compound exercises.
Compound exercises are the type of exercises that target multiple muscle groups at the same. A perfect example of these exercises is squats.
Squats actively challenge all core muscles to stabilize your spine during the movement, therefore it will help you build your six-pack abs faster.
Some other examples of compound exercises include bench press, shoulder press, deadlift even push-ups will also help you build great core muscle mass and strength.
QUICK SUMMARY: If you don’t like doing abs exercises, compound exercises will take care of that as they hit abs indirectly while doing them.
7-Train your abs on an unstable surface.
Abs training is very important to build thick and well-defined six-pack abs, and doing ab training on an unstable surface will increase the amount of muscle fiber recruitment for greater and faster results.
you can easily include this type of workout by changing from doing regular sit-ups on the floor to sit-ups on a fit ball which will create that unstable surface and give you more range of motion for more ab muscle engagement.
QUICK SUMMARY: Six pack abs workouts on unstable surfaces are much better than regular abs exercises as they active all your core muscles at the same time.
8-Train all your core muscles.
there are more muscles in your abdominal area other than the six-pack muscle (rectus abdominis), and in order to get that 3D shredded mid-section, you need to hit all the core muscles with exercises that target them effectively.
An ideal core program should include trunk flexion and extension, rotation, side flexion, reverse crunches, and static holds. It’s not necessary to do them all in one session, pick one or two for each training session.
QUICK SUMMARY: Target all your around your core to have balanced good-looking core muscles.
Related: 4 six-pack abs exercises will target all your core muscles
9-Add weights to your abs workout.
The abs are just like any other muscle, they need mechanical stress to stimulate the muscle fibers to grow bigger and stronger. And one of the most common mistakes people make is they do their ab training with too many reps without using any weights.
Doing hundreds of reps isn’t going to do much except give you posture problems. Just hold a weight that you can handle as you do your ab training and keep the reps between 15-20 reps.
QUICK SUMMARY: Adding more weight will bring up that blocky appearance and make it easier for your abs to show even if you have a higher body fat percentage.
10-Stretch your abs.
Like any other muscle, the abs need to be stretched to stay flexible and help speed up recovery time from previous heavy workouts. In order to prevent any injury over the long run.
A simple stretch you can do for your abs is by lying on your stomach and your face down with your hands under your shoulders. Push up until your arms are nearly straight whilst simultaneously pushing your hips into the floor.
This will increase the range of motion of the muscle and increase blood flow which aids in recovery.
QUICK SUMMARY: Stretching your abs is key in preventing injuries and speeding up recovery.
What you need to know…
If you are a man or woman who wants to have visible six pack abs, you need to lower your body fat to the point where it pops up. doing an abs workout will help in building the muscle under the fat, but they will never show up unless you have a body fat percentage below 15% for women and 12% for men.
References
1-https://www.ncbi.nlm.nih.gov/pubmed/20847729
2-https://www.ncbi.nlm.nih.gov/pubmed/16002798
3-https://www.ncbi.nlm.nih.gov/pubmed/17519319
