Let’s start very simply: It’s almost beach time and your meaty belly isn’t quite ready to charm the ladies. Worried about not having time to get in shape, so is it best to just go with the flow and keep your clothes on for as long as possible? No way.
You have just the right time to shake things up and polish your look. Maybe you need to shed a few pounds of fat or just get firmer and more defined – either way, start now!
Do you need motivation? Imagine sunbathing with a healthy, toned body and feeling proud, accomplished and powerful!
Disclaimer of liability: Going from a couch potato to a six-pack in one month is just not possible. You need to be in decent shape to get a visible six pack in a month. Going from “very out of shape” to “fitness model shape” requires more effort and time.
The tips below will absolutely help you get in shape, but if you are not already active, be careful with the resistance and cardio workouts as they are quite intense and shouldn’t be taken lightly !!!
As always, we’re here to provide you with a few useful tips to help you with your mission. It’s all about burning more fat, right? Well, stored fat is created from the excess calories you consume. So first, let’s discuss the things that you need to change in your diet right away if you want to see results.
Tip # 1 – Eat Less
If you are growing to burn a decent amount of fat and get that six pack abs in a month, you must be burning more calories than you are consuming. It’s that simple. Have you followed a healthy diet and exercised regularly, but have not yet experienced significant weight loss? This means you are still eating more than you can burn, so reduce your calorie intake. Or, exercise enough to get a calorie deficit.
However, it is very difficult to get into a calorie deficit without paying attention to how much you are eating. You have to do cardio and exercise for hours every day.
A good rule of thumb is to cut 500-600 calories a day at the expense of carbohydrates. Avoid sugar and other simple carbohydrates from your diet.
Tip # 2 – More Protein
Another great way to speed up your metabolism is by a high quality protein source in every meal – we’re talking about lean meat, fish, low fat cheese and yogurt, eggs, beans and nuts.
These keep you full and constantly supply your body with its most important building blocks. Additionally, if you exercise regularly, this essential nutrient will help you gain muscle mass and repair damaged tissue.
Tip # 3 – More vegetables
Vegetables should also be included in every meal. They contain calorie-free fiber, which satisfy your hunger for longer and fight cravings, as well as important vitamins and minerals that nourish your body and ensure that all vital metabolic processes function optimally.
Vegetables also contain a certain amount of complex carbohydrates, which is exactly what you need to replace simple sugars from overly processed foods. Complex carbohydrates keep your insulin levels stable which in turn help to prevent increased fat storage. You can also get them from whole grains, potatoes, beans, and peas.
Tip # 4 – Healthy Fats
Healthy fats are critical to a healthy diet. Don’t worry, you won’t actually gain more fat by eating fat! Your body needs the “good” fats to function properly, prevent chronic diseases from developing, and burn fat more effectively.
Without excuse, avoid all trans fats (the more processed a particular product, the worse its fats and carbohydrates are for you) and replace them with polyunsaturated and monounsaturated fats by consuming more oily fish. Seeds, nuts, Olive oil and avocados. Check the labels carefully and try to buy natural, organic products as much as possible.
Tip # 5 – More water
First, drink plenty of water so that your liver can metabolize body fat effectively. Drinking cold water has been shown to boost your metabolism. Then make sure you combine drinking water with consuming carbohydrates – this way you are helping your body store glucose as glycogen, your muscles’ favorite food.
After all, water helps to cleanse your organism of waste products and toxins, makes you feel full and easily reduces cravings for food. And best of all, it’s calorie-free!
Dieting can be very simple if you focus on the basic rules instead of getting lost in complex and strict diet plans and science fiction terms that you cannot even pronounce.
Below is a sample meal plan for a 180 pound person.
A sample meal plan to get six pack abs in a month
– 5 egg omelets with some vegetables – Calories: 360, carbohydrates: 3g, fat: 24g, protein: 36g
– 1/2 cup of oats boiled in water (you can add cinnamon to the mixture) – Calories: 150, carbohydrates: 28g, fat: 3g, protein: 5g
– Low-fat yogurt or cottage cheese (1 cup) with fresh berries (1/2 cup) and 1/2 cup mixed nuts – Calories: ~ 397, carbohydrates: 12g, fat: 25g, protein: 31g
– Grilled chicken breast (200g) with 1 piece of black bread and green salad – Calories ~ 330, protein ~ 55g, carbohydrates: 25g, fat: 1g
Post workout shake
– Protein shake (30g protein powder) plus a banana – Calories: 200, carbohydrates: 27g, protein: 23g
– Grilled beef (150 g) – Calories: ~ 355, protein 39g, fat 22g
– Steamed broccoli (1 cup) – Calories 30, carbohydrates 7g, protein 3g
Fat loss isn’t a mystery – it pretty much comes down to how much you eat and what kind of calories you consume. Discipline yourself to follow the simple nutrition tips above and you will have a good start. The next step is to improve your exercise program. How?
How to train to get a six pack abs in a month
Tip # 1 – strength training
Believe it or not, weight training is great for both building muscle and losing fat. It can do wonders for your metabolism and help the body burn calories long after you workout. Our recommendation: hit the weights at least three times a week!
That being said, you will benefit the most from adding more compound exercises like bench press, squat, and dumbbell row to your exercise regimen. They use more muscle groups and joints, which means that more energy has to be used. Also, try to keep the breaks between sets as short as possible – 30 to 60 seconds is optimal for further increasing the amount of calories you burn with each workout.
Tip # 2 – cardio
Make room for regular or preferably cardio exercise HIIT in your current exercise program. High-intensity cardio exercise stimulates fat loss and increases endurance and strength – the best time to do this could be right after strength training, as it will keep your body in an enhanced fat burning mode for longer. Most experts agree that the ideal workout for fat loss needs to be a mix of heavy exercise and cardio, so take their advice seriously and start sweating.
You simply cannot maintain good health and a decent level of fitness by sitting on the couch all day no matter what you eat. You have to work hard and push your body to its physical limits – you will be surprised how much you can achieve in a short period of time with enough willpower and determination!
If you’ve never done cardio before, we recommend starting out with low-intensity cardio like brisk walking, jogging, swimming, or biking. To boost fat burning, you can do 4 cardio sessions per week, each lasting 30 minutes to an hour.
Not only will you achieve impressive muscle tone and definition, but your strength, confidence, and general mood will also improve significantly. Use the coming summer days as a motivation to take better care of yourself and we promise that the list of benefits will be endless!
An example training program
For this purpose we will use an upper / lower body split:
Monday: upper body day
Incline bench press with barbells 3 x 8 reps
Barbell rows 3 x 8 reps
Dumbbell bench press 3 x 12 reps
Rows of cables 3 x 12 repetitions
Leg raises 3 x 10 reps
Crunches 2 x 20 reps
Tuesday: lower body day
Squats 4 x 8-10 reps
Romanian deadlift 4 x 10 reps
Lunge 3 x 10 reps
Standing calf raises 5 x 12-15 repetitions
Thursday: upper body day
Standing barbell shoulder press 4 x 10-12 repetitions
Pull-ups 4 x 8-10 repetitions
Dips 3 x 10 repetitions
Reverse grip pulldowns 3 x 12
Side lift 3 x 12 repetitions
Leg raises 2 x 12 reps
Crunches 2 x 15 reps
Friday: lower body day
Leg press 3 x 10 reps
Lying leg curls 5 x 10 reps
Leg extension 3 x 10 repetitions
Standing calf raises 4 x 15 repetitions
Add cardio at the end of each weightlifting session. Start with moderate 30 minute sessions and refine from there.
The above nutrition and exercise tips will absolutely help you get a visible six pack abs in a month if you are already in decent shape and need to shed several pounds of excess fat. Good luck !