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How to Get a Six Pack in a Month: The Starters Guide

April 11, 2012 | Comments: 0 | Views: 204

Learning how to get a six pack in a month normally entails great discipline. Moreover, it takes a great sacrifice to bring this to reality. It doesn't mean it is impossible. You'll just need to have discipline, perseverance, effort and the willingness to take it to the extreme.

Clean up Your Diet

The diet is a very essential factor on how to get a six pack. Try to avoid processed foods, foods that contain high in saturated fats, deep fried foods and refined foods. Instead, eat foods that are nutrient dense, low in fat and high in fiber, including lean meats, whole grains, vegetables, fruits, nuts, seeds, legumes and low fat dairy.

Avoid Liquid Calories

If youwant to know the secret on how to get a six pack fast, get rid of useless calories in the form of heavily sugared beverages like soda, alcohol, coffee drinks and sweetened teas. Instead, take plenty of water, as it has zero calories and hydrates the body. It is recommended to drink at least three liters a day for men and 2.2 liters for women in a daily basis.

Work Your Ab Muscles

The best way to get a six pack is to do exercises that not only focus on working the upper abs but also the whole core to promote symmetry. Some exercises include jackknifes, side bends, leg raises, hanging leg raises, Swiss ball side crunches and Swiss ball crunches. The use of Swiss ball recruits more ab muscles. Perform each of the exercises consecutively for fifteen to twenty repetitions without rest in between. After which, take a sixty second break and do it all over again. Repeat the whole routine five to six times.

Perform Cardiovascular Training

If you intend to achieve on how to get asix pack in a month, you'll need to incorporate or include cardiovascular training such as running, stair stepping, rowing, biking and swimming. These exercises burn the fat layers which is covering your ab muscles. Engage in cardiovascular training for 45 minutes to one hour in an interval format. Do it at least three times a week on alternating days.

Put it All Together

Perform cardiovascular training on Sunday, Tuesday and Thursday. The ab exercises on Monday, Wednesday and Friday. Go for a bike ride or light jog for at least 30 to 45 minutes on Saturday.

Get Enough Sleep

You need to get a sufficient amount of sleep after an intense workout for proper recovery. During sleep, the body goes into a repair mode and releases hormones. It is recommended for adults to get six to nine hours of sleep at night.

Tips and Warnings on How to Get a Six Pack in a Month

-Hold resistance in your hands and wear ankle weights like medicine balls, weight plates and dumbbells to increase the intensity of your ab workout. When you do ab exercises, start first with a ten minute warm up including cycling, jogging, jumping rope, and finish with a ten minute cool down the same way.

-If you have been sedentary or have not exercised for a long time, be sure to ask for your doctor's go signal before starting any high intensity exercise.

Now that you have learned a few tips on how to get a six pack in a month, be sure to commit and follow through. It can make a huge difference.

Source: EzineArticles
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Article Tags:

Six Pack


Cardiovascular Training


Swiss Ball


Ab Muscles


Ab Exercises


Exercises Consecutively

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