Is it possible to get six pack abs in 2 weeks? Read on to find the answer as well as an effective diet and exercise plan to get washboard abs.
You must have surely read about some miraculous diet plans, or exercise plan which promises fat loss around the abdomen within days. However, getting six pack abs takes a lot of grit, hard work, and patience on a person’s part to get those ripped and well cut abs. Of course, you can speed up the process, if you are already into exercising, and if your body can tolerate a strenuous workout routine.
The first thing to do to get ripped fast is to mentally prepare yourself for it. Think that you already have well-defined, six pack abs, it’s just that they are lying under your belly fat. All you have to do is to follow a diet, and incorporate certain effective exercises, that this layer of fat is removed, and your six packs become visible.
The fastest way to get a six pack is by eliminating all such foods from the diet which cause weight gain, such as refined foods, fatty foods, junk food, fried foods, and alcohol. Include healthy foods such as vegetables, fruits, fish, lean meat, beans, low fat dairy foods, nuts, and seeds in your diet.
Eat more of proteins and decrease the intake of foods which contain carbohydrates. Spread your meals throughout the day instead of eating three large meals; as every time we eat food, our bodies burn calories in order to digest it. And if proteins are included in each of these small meals, the body’s metabolism will rise, and you will feel even more energized. Thus, a proper diet plan can help you to burn more calories, and also keep up your energy levels, which are much-needed to carry out your workout routine.
A healthy diet should be complimented with adequate amount of water intake. Water helps in reducing the hunger, hydrating the body, and flushing out the toxins and by-products of fat breakdown from the body, thus helping in the process of getting toned abs.
In order to achieve this goal, a high intensity cardiovascular exercise routine along with abdominal exercises has to be followed. Cardiovascular exercises help the body in shedding fat from all over the body, including your abdomen so perform them on alternate days, i.e., three days a week. An effective cardiovascular exercise is cycling, which can be either undertaken outdoors, or in your gym on a stationary exercise bike. You can also include swimming, jogging, and running, as these too are quite effective in burning the fats fast from the body.
For three days, perform cardiovascular exercises, on the remaining three days, do targeted abdominal exercises such as crunches, abdominal sit-ups, leg raises, side bends, and side twists. Include a number of variations of crunches in your 6 pack abs workout, such as standard crunches, cross crunches, leg crunches, reverse crunches, leg crunches, 90 degree crunches, 45 degree crunches, and ball crunches, so that your lower abdominal muscles, upper abdominal muscles, and your obliques, all get exercised.
It is possible to lose weight only if you stick to the low fat diet plan, and are able to perform high intensity exercises. You need to do at least 8 – 10 sets of each of the abdominal exercises with twenty repetitions in each set. Make sure that your body gets enough rest in between workouts to recover itself. Only if you have the mental strength and physical stamina to carry on with such a strenuous exercise routine, that you should go ahead, and aim to get six pack abs in two weeks.