Getting six pack abs is every man's desire. The increased emphasis on appearance has also persuaded women to work towards achieving a toned and sculpted figure. They are ready to do whatever it takes to get rid of a jelly belly and get a flat stomach. This short write-up is just about that - how to get a six pack in 6 months for men and women.
If you want to get ripped fast, muscle building should be the ultimate goal of your diet and workout routine. You should gorge on foods that will build muscle mass and perform exercises that will not only work the abs but also burn fat in the midsection to make your six pack distinct.
1. Double up on protein
Protein is an essential dietary component and plays a greater role when you're shooting for 6 pack abs. Protein has several benefits. First, it boosts metabolic rate. Second, it prevents lean muscle loss. Third, it suppresses hunger and finally, it provides energy needed for your workout. Therefore, you should increase your intake of protein by including foods such as eggs, lean meat, fish, oatmeal, cereals and peanut butter.
2. Reduce fat intake by half
Dietary fat is a major culprit for weight gain. However, fat is an essential to sustain bodily activities as it is the primary source of energy. In the absence of dietary fat, the body breaks down fat reserves in order to provide energy. After the fat reserves get exhausted, the body consumes muscle mass. You should eat fat in meager amounts obtaining it from healthy sources such as olive oil, avocados, fish oil, nuts and flaxseeds.
3. Increase intake of clear fluids for your six pack abs
Water, tea and coffee without milk and fruit juices without pulp are regarded as clear liquids. You should increase you intake of water as it is revs up your metabolism. Tea and coffee also help burn fat in the body. Stay away from sugary drinks and alcohol.
4. Exercise to build abs
A common mistake most people make is they perform exercises that either works the upper abs or the lower abs. A better option is to select exercises that strengthen the core. You can do Swiss ball crunches, Swiss ball side crunches, jackknifes, side bends, hanging leg raises, leg raises, reverse crunches and stability ball plank. You should also engage in cardiovascular exercises. Cardiovascular exercises you can perform include running, cycling, swimming, stair-stepping, rowing and skipping. You can do cardio three times a week.
Other Precautionary Measures
- Do not skip a meal. Instead, eat several smaller meals throughout the day.
- Start your day with a heavy breakfast as it kick-starts your metabolism for the day.
- Do not starve yourself.
- Reduce your sodium intake as it causes water retention.
- Get enough of sleep each night; it keeps a tab in carbohydrate cravings.
- Assess your health and physical condition before you start any exercise.
