How to get a six pack in a month- A blueprint for maximum results

Building muscles isn’t a piece of cake. But it’s not something that can’t be achieved. You can build any muscles of your body in 1-2 weeks if you work really hard, follow a diet plan and all the necessary measures involved. In the very same way, you can make your abs pop in just a month. Yes, you have read it right. The way is simple but it requires some discipline and hard work. Follow the below mentioned steps religiously and get six pack in just one month only;

• Do Cardio. Any exercise that increases your heart rate is called Cardio exercise. These exercises are also known as Aerobic exercises. It helps you burn extra fat and speed your way to a set of six-pack abs. Cardio are of two types i.e. High intensity cardio and steady state cardio. High intensity cardio will get you a faster burn quicker, but it is a lot harder. While Steady state cardio will take longer to burn the same calories, but it is more sustainable. Choose whichever you want and remember that all that matters is the calories you burn. Cardio is very effective in reducing belly fat, which makes your abdominal muscles more visible.

It would be better if you combine weights while doing cardio. It will help you build six packs and you won’t look much leaner and undesirable. Do some cardio take a break and then lift some lighter weights.

• Diet. Diet matters a lot especially when you are working for your six packs. Belly fat is the worst. It takes years to get rid of it and a minute or few to gain it. Stomach is notorious for holding excessive fluids and fats. Lean meat, dairy, vegetables, nuts, seeds and whole grains release energy slowly into the blood stream and prevent snacking and fluid retention in the stomach. These foods also reduce fat stores that processed foods tend to encourage. Limit your intake of fruit and dairy too, as their calories can add up and some of the natural sugars in them contribute to bloating, which undermines your six-pack. Instead, load up your plate with watery, fibrous vegetables, such as broccoli, lettuce, kale, spinach, peppers and cauliflower. Salad is a healthy choice as long as you keep it away from fried, mayonnaise dressing or cheese toppings. Try to consume more protein because it promotes the feeling of fullness and control appetite. A study has shown that people who increased protein intake by just 15% decreased their calorie intake and saw substantial decreases in body weight and body fat. It also helps to preserve both metabolism and muscle mass during weight loss.

Apart from diet you can also try intermittent fasting. Fasting helps a lot in weight loss.

• Work on your abdominal Muscles. Abdominal muscles play a very vital role and shouldn’t be neglected. They are responsible for assisting you to keep you upright, stable and grounded. The rectus abdominis is the long muscle that extends vertically along the length of your abdomen. Other abdominal muscles include the internal and external obliques and the transverse abdominis. Exercising all these muscles is very important if you want to achieve six packs in a shorter period of time. Make sure to pair your abdominal exercises with a healthy diet and regular cardio to increase fat burning.

Do the below mentioned exercises and hit about 3 sets of 30 reps for every other workout.

Cable Crunch.

Bicycle crunch.

Hanging leg raise.

Spiderman plank.

Lower ab leg lift.

Stay Hydrated. For every aspect of life and health water is important. From removing waste to regulating temperature it does wonders to our body. Water increases the metabolic rate, burns belly fat and aids in getting six pack faster. It also staves off hunger and helps with water retention which is a big issue when trying to get that six-pack. All you have to do is to get a gallon jug, fill it up in the morning and every time you’re are hungry. Many times, when we seem hungry, we are actually thirsty. So, stay hydrated it will help you eat less.

Avoid Processed food. Getting six pack in lesser time is all about exercising the right muscles and following a healthy, nutritious diet. Processed foods like chips, cookies, crackers and junk foods are high in calories, fat and sodium. Such foods are also low in key nutrients such as fiber, protein, vitamins and minerals. Eliminating these foods from your life will help in weight loss, reduce belly fat and help you achieve a set of six-pack abs. Replace your diet with whole food which has nutrients like protein and fiber. Also, whole food keeps you feeling fuller to control cravings and help in weight loss.