If your plan is to have a six pack in a month you absolutely have to be ready for a committed 30 days. This 30 days will likely be the most dedicated of your life. It will involve a strict routine of cardiovascular exercise as well as abdominal muscle building and a severely restricted diet. During this program if you have any feelings that you are pushing too hard or if you feel pain, nausea, or light headed you need to see your doctor. In fact, you need to consult a Doctor before ever starting any type of exercise and diet program, especially one that is as dedicated as this one.
Your Ideal Weight For Six Pack Abs
You have to be within 20 pounds of your ideal six pack weight. Determination if you are within the 20 pound limit is extremely difficult because there are several specific factors when it comes to the ideal six pack ab weight. Each individual is different. Their bone structure, the way they store fat, even the amount of overall muscles they have in their entire body. All of these factor into determining an ideal weight. But if you are within 20 pounds, you can hit your ideal six pack ab weight within 30 days.
Diet and Calorie Intake
You can eat carbohydrates. Just not very many. Stick to less than 10 grams of carbohydrates per day. The carbohydrates that you eat need to be whole carbohydrates, the kind found in whole foods. You can eat fat. Stick to less than 10 grams of fat per day. You can eat as many dark green and dark green leafy vegetables as you want. You cannot put anything on those vegetables. Steam them and eat them. Nothing else, not even a dash of salt.
You can eat meat, but just a few ounces per day. Dry tuna, skinless chicken breast, or very lean pork. The meat can be broiled, boiled, BBQ, or baked but you cannot use any sauce or oils. Just plain meat, not for the taste, but for the protein. You can even eat one hard boiled egg per day. You can drink water. That is it. If you want to add something, add ice cubes or lemon.
That is the entire diet. The goal with any diet is to eat a deficit of calories in relation to the number of calories you burn. This diet is severely calorie restricted.
Exercise and Calorie Burning
For cardiovascular you need to walk for 2-3 hours per day. You are not allowed to run, jog, or ride a bicycle. You can ride a stationery bike for 1 hour per day if you do not have time for the walking. Walking for long periods of time each day triggers a reaction in your body that leads to a lean build. The act of walking also strengthens the lower abdominal muscles. You cannot run or work yourself too hard because you are not eating enough calories to sustain a hard core cardiovascular routine. Keep the exercise to walking and your body will be able to handle the stress. Running is simply too hard on the body with such a restricted diet.
Every other day you need to perform crunches, sit ups, leg lifts, knee lifts, and obliques. Basically you need to do an entire abdominal routine each day. The overall routine needs to last for at least 90 minutes. Nothing special, just work the muscles. Stick to this simple routine for 30 days and you will build abdominal muscles. The diet will do the rest in showing the six pack.
This diet and exercise routine may seem overly simplified but it will work. The diet will make you very lean and the muscle building will be enough to show the foundation of a six pack. This 30 day program may not bring a six pack with 1 inch ripped definition, but it will be significant enough that you will be proud to take off your shirt.