Workout

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.

The temptation to try and rush a goal as rewarding as getting six pack abs is very tempting.  But the truth is that it is better to achieve this goal in the most healthy and stable way than it is to rush results and risk abdominal muscle damage.  The two factors that are necessary for a true six pack is abdominal muscle and a very lean body.  If you are going to rush one over the other, rush your overall diet and go slow and steady with the muscle building.  This way you are a lot less likely to suffer any injury and it is the best and fastest way to get a six pack.

Proper Diet

No matter what anyone tells you, it is easy to lose at much as five pounds per week if you follow a very strict diet.  With having a lean body being the single most important factor in getting a six pack, this level of safe and rapid weight loss is a great first step in getting six pack abs.

With this diet you should eat absolutely as healthy as possible.  This means a lot of dark green vegetables and no extra calories or fat.  You need to avoid any kind of extra salt and never use extra toppings or sauces on your foods.  Eat small portions of meat and protein every day.  You can eat up to 12 grams of whole food sourced carbohydrates each day.  This means you cannot eat anything fried or cooked in oil in any way.

Read the above carefully.  It makes for a very restricted diet.  An egg mixed with fresh vegetables for breakfast.  A salad made up of fresh vegetables and lettuce for lunch.  The only salad dressing you can use is red vinegar.  Dinner can be a small piece of skinless chicken breast, turkey, or very lean pork with vegetables, a salad, and a slice of whole bread.  None of these meals can contain any toppings, extras or anything that enhances the flavor.  Flavor enhancers oftentimes contain sodium or fat and are not allowed on this diet.

Building Abdominal Muscle

Building the abdominal muscles is of course the foundation for the six pack.  You can be very thin from the diet, but without the abdominal muscle you will simple be skinny without a six pack.  You need to build the muscle.  Follow any basic abdominal routine at least four days per week for 60 minutes per workout.  That is the ideal level of exercise in order to build the muscle for a six pack.  Make certain this is a well rounded workout and make certain you are doing each exercise correctly.  The best way to do this is to follow a video abdominal workout that is presented by certified physical trainers.  These videos walk you through each exercise and make certain you are doing all of the movements correctly.

The fastest way to get a six pack is to use a well balanced approach of diet and exercise.  While exercise is very important to build the muscle, the fact is that every body builder knows that abs are made in the kitchen and not in the gym.  This means that you need to spend 80% of your time getting a six pack by losing fat and the other 20% of the time building the muscle.

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The Seemingly Impossible Six Pack Abs

You cannot have fat and still have a six pack.  This is the most important thing you need to know before you even start the effort to get six pack abs for yourself.  The fact cannot be more clear.  If you really want a six pack, then compromise cannot be in your psyche.  There is no way you will ever have a six pack and at the same time eat poorly, stray from your diet, or indulge in anything from alcohol to carbohydrates.  You will also need to be the fittest you have ever been in your life.  The reason the six pack is so desired is because only the most dedicated ever achieve it.  The six pack takes discipline, and few have enough to even skip the cookie in front of them let alone get a six pack.  So if you have low commitment or a lack of self control six pack abs may be out of your reach.

Six Pack Abs

Does that mean that having no fat is the the only thing you need to do in order to get six pack abs?  No, there is one more very important step.  In addition to having dietary discipline, you also need to build your abdominal muscles.  Being thin with no fat is not enough.  There are plenty of very thin people that have no muscles at all.  To get six pack abs you need to build each muscle group within the six pack.  After all, the six pack itself is made of these muscles.

The good news is that none of this is difficult.  It simply requires you to take precise action and to incorporate discipline into your daily life.  This is not hard.  Hard is having to dig ditches every day in rock filled ground with a pick in 100 degree heat.  Hard is having to mine coal without a jackhammer.  Getting a six pack is not hard, it is simply something that you can do with discipline and working out.  The good news is, that you can work out in your air conditioned gym and take water breaks.  This means that it is not hard, it is simply something you either do, or don’t.

How To Get A Six Pack In A Month

Getting a six pack in a month is not as difficult as you would think.  Of course you cannot do it and be 100 pounds overweight.  You need to be fairly healthy and already within 20 pounds of your ideal weight.  The way you will do it is through total dedication for the entire month.  This means your diet, muscle building, and cardiovascular workouts will dominate your time.  You will be able to go to your job, but do not expect to have the time to go to parties and have fun every day.  If you want to get six pack abs in a month, get ready for total discipline and commitment.  The good news is that this will make you feel better and stronger than you have ever felt before.

How To Get A Six Pack In A Week

Do you think it is not possible?  Well contrary to your doubts, if you have a healthy start already, a six pack can begin to show definition in less than a week.  The key is that you either have to already have good muscle that is simply covered with fat or be fat free and simply need to build the six pack.  Either way you can make tremendous progress in a mere seven days if you do things right.  This includes a severe and strict diet along with a daily core workout that will build strength in a way that you have never known before.  So say goodbye to anything sugary and hello to the gym be cause if you want a six pack in a week you are going to be very busy.

Six Pack Abs Workout

The six pack abs workout is not much different than any other set of core muscle building.  It consists of everything that everyone loves to do.  Crunches, sit ups, leg lifts, knee lifts, static holds, and obliques.  All the fun exercises that for some reason everyone avoids.  These exercises are all easy to do and if done properly and consistently will build within you, an internal core strength that will effect every moment of your life.  You will feel stronger, walk stronger, and carry yourself with presence.  The six pack abs workout will benefit you in more ways than just giving you a beautiful six pack.

Fastest Way To Get A Six Pack

The fastest way to get a six pack is to implement a six pack abs workout, eliminate carbohydrates, eat only whole foods, and absolutely stay away from anything that contains processed or refined sugars.  In other words, the fastest six pack will occur if you take the most direct and severe route.  This is not to say that everyone needs to be completely severe on all levels, but for the most part the faster you want results, the more dedicated you will have to be.  Taking on a good protein whole food diet with a solid exercise routine will bring you to that six pack faster than any other method.  This is not magic, just simple consistency and perseverance is the fastest way to six pack abs.

If you really want to learn how to get a six pack read through all of the above material.  See the different techniques and determine which are most relevant for you.  Even thought there are quick results methods above the real way to get a six pack is by simply combing abdominal muscle building and a fat loss diet.  This diet will need to be high in protein and low in salt, carbohydrates, and processed foods.  The diet is a critical factor in getting a six pack, because a six pack covered in fat simply looks like fat.  Build the muscle and lose the fat, that is all you need to do in order to have six pack abs.

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