Whether you are looking to meet your fitness goals or you want to get that perfect body that looks good in almost every cloth, getting a set of 6 pack abs is something that a lot of guys out there are striving for. If you want to get a set of 6 pack abs, you would need to put in a lot of hard work, dedication, and determination. Still, you don’t need to hit the gym every day of the week or transition into a professional bodybuilder to achieve it. Rather than all that, you have to make a few tweaks to your lifestyle and diet, and you will notice long-lasting results.
These are the top ways you can get a set of 6 pack abs within the space of one month:
Exercise your abdominal muscles
The main muscle that runs along your abdomen is known as the rectus abdominis. It is, however, mostly known as the muscle that is responsible for making the six-pack appear, but it is also vital for coughing, bowel movements, and breathing. The transverse abdominis, along with the internal and external obliques, are the other abdominal muscles in the body. If you want to achieve six-pack abs and also increase your muscle mass, you have to exercise these muscles often.
However, it is important to note that performing only abdominal muscles may not be enough to reduce belly fat. In a study that was taken, the participants did not notice any change in belly fat after performing abdominal exercises five days a week for six weeks.
So, if you are going to be doing abdominal exercises, ensure that you pair them with regular cardio and a healthy diet to maximize results and improve fat burning. The most popular abdominal exercises that are effective in strengthening the abdominal muscles and helping you achieve six-pack faster include planks, bridges, and abdominal crunches.
Do more cardio
Cardio, which is also referred to as aerobic exercise, is known as any type of exercise that causes your heart rate to increase. If you are doing a lot of cardio, it will help you in burning extra fat and ensure that you get a set of six-pack abs quicker than you normally would. Research has shown that doing cardio is very useful when it comes to burning belly fat; this is especially helpful as it would create more visibility for your abdominal muscles. A small study taken with few men showed that you could significantly decrease belly fat if you perform cardio exercise three to four times a week.
Also, more studies showed that men who did more cardio noticed that they lost more belly fat. It is recommended that you get up to 40 minutes of moderate to vigorous activity each day, or about 300 minutes per week. You can incorporate cardio into your day by doing activities like walking, swimming, biking, running, or engaging in other sports.
Do High-Intensity Interval Training
HIIT, which is high-intensity interval training, is known as a kind of exercise where you keep alternating between vigorous bursts of activity and short periods of recovery. This kind of exercise is good for fat burning, and it ensures your heart rate is up. If you add HIIT into your exercise routine, it would actively improve weight loss and ensure that you get your six-pack abs without much hassle.
A study that was taken showed that men who did HIIT training for about 20 minutes three times in a week saw a weight loss of about 4.4pounds on average and noticed a 17% decrease in belly fat after 12 weeks.
If you are looking for a simple way to do HIIT training at home, try switching between walking and sprinting for about 20 to 30 seconds each time. You can also choose to alternate between high-intensity exercises such as mountain climbers, burpees, and jumping jacks while ensuring that you take short breaks in between.
Increase your protein intake
An effective way to improve weight loss, support muscle growth, and fight belly fat on your way to six-pack abs is to increase your intake of high-protein foods. Research has shown that regularly consuming meals that are rich in protein can boost your feelings of fullness and improve appetite control in obese and overweight men.
A study showed that people that increased their intake of protein by 15% reduced their intake of calorie and noticed decreases in body fat and body weight. Research has shown that eating protein-rich foods after a workout session can aid in the rebuild and repair of muscle tissues and also help with muscle recovery. Another study also showed that incorporating a high-protein diet can help preserve muscle mass and metabolism during weight loss.
Some examples of healthy, high-protein foods that you can add to your diet include seafood, legumes, dairy products, seeds, nuts, and eggs.
Always be hydrated
It is a well-known fact that drinking sufficient amounts of water is vital to every aspect of your health. It is vital in most bodily functions ranging from temperature regulation to waste removal. It is recommended that you stay well-hydrated to aid with the burning of extra belly fat, metabolism, and speed up your road to achieving six-pack abs.
A study showed that people who drank about 500 milliliters of water noticed a temporary increase in energy expenditure by up to 24% for over 60 minutes after having a meal. Research has also shown that regular drinking of water can help with weight loss and appetite control.
A study taken with older adults showed that people who drank water before eater noticed a 44% decrease in body weight after 12 weeks than those who did not. Based on your activity level, body weight, and age, your requirements for the intake of water can vary. But, research suggests that you should drink at least 1 to 2 liters of water every day to stay well-hydrated.
Increase your fiber intake
One of the easiest ways to boost weight loss and achieve six-pack abs is by adding more high-fiber foods to your diet. Soluble fiber can help you feel fuller for a longer period by slowing down the emptying of your stomach, and this is because they move through the gastrointestinal tract undigested. Research has shown that upping your fiber intake by 14 grams daily can lead to a 10% decrease in calorie intake and weight loss of about 4.2 pounds. Other research has also shown that if you can get enough fiber in your diet, it would help to prevent fat accumulation and weight gain.
A study showed that for every 10-gram increase of daily intake of soluble fiber, the participants noticed a 3.7% loss of belly fat over five years without having to tweak any other thing in terms of exercise or diet.
Some of the healthy, high-fiber foods that you can add to your diet to help with the burning of belly fat include whole grains, nuts, seeds, vegetables, and fruits.
Reduce your intake of refined carbs
If you want to lose extra fat fast and speed up the process of getting a set of six-pack abs, you need to cut back on your consumption of refined carbohydrates. While they are being processed, refined carbs lose most of their minerals, fibers, and vitamins, which means you are left with a product that does not have sufficient nutritional value.
If you regularly eat refined carbs, it would cause crashes and spikes in your blood sugar levels, which would result in more hunger and increased food intake. On the other hand, if you eat a lot of whole grains, you will notice a reduction in lower body weight and waist circumference. A study showed that people who ate more whole grains had a lower amount of belly fat than those who ate more refined grains.
Eliminate refined carbs from your diet and go for whole grains like barley, bulgur, couscous, and brown rice to aid satiety and burn extra belly fat.
Stop eating processed food
Convenience foods and heavily processed foods such as crackers, cookies, and chips contain a lot of carbs, sodium, fat, and calories. In addition to that, they are also low in essential nutrients like minerals, vitamins, fiber, and protein. Opting to eliminate these foods from your diet and swap them for whole foods can help with weight loss, burn belly fat, and speed the appearance of your six-pack abs.
Research has shown that whole foods like fiber and protein require more energy to be digested, which is why they help keep your metabolism up and aid in burning calories. The essential nutrients in whole foods like fiber and carbs give you that feeling of fullness and also help with weight loss.
Eliminate convenience items like baked goods, salty snacks, and frozen meals and replace them with nutritious alternatives like whole grains, legumes, vegetables, and fruits.
Conclusion
Getting six-pack abs does not only involve doing a couple of planks and crunches per day. Rather, it demands that you maintain an active lifestyle and follow a healthy diet if you want to meet your fitness goals. So, modifying a few things in your daily routine is the first step to getting a set of six-pack abs and improving our overall health.