How to Get a Six Pack in Two Weeks
Under normal circumstances, getting a six pack is not an easy task. It takes hard work, discipline, and devotion. To make it happen in two weeks makes it even harder. In order to pull this off, you are going to need a lot of mental strength, and you definitely have to be willing to take it to an extreme that you never thought possible. The secret is burning a lot of calories while simultaneously building your abdominal muscles.
Instructions
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Get rid of the junk food. The first step lies within the diet. Eliminate all the food that doesn't belong in your body, such as high-fat foods, refined foods, deep-fried foods and especially alcohol. These cause too much weight gain and sporadic fluctuations in energy levels.
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Eat clean and lean. Now that you've eliminated the bad, add in the good. Eat foods that are nutrient-dense and low in calories. Some examples are fruits, vegetables, low fat dairy products, lean meats, fish, beans and legumes. Seeds and nuts are also good options, but make sure to watch your intake, as they are also high in fat.
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Eat frequent meals. Every time you eat a meal, your body burns calories to digest the food. This is called the thermic effect of food. If you eat portion controlled meals every few hours throughout the day, then your metabolism will automatically rise and you will also have high energy levels. This will help to burn calories and keep you energized through tough workouts.
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Drink a lot of water. Water serves a few different purposes. It can reduce hunger, it helps to flush out by-products from fat breakdown, and it will keep you hydrated. All of these factors are quintessential to getting a six pack.
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Do a lot of cardio, at high levels of intensity. This is perhaps the most important step of them all. You can easily create a solid six pack but never be able to see it if it is covered in a layer of fat. The best approach to take is interval training or sprint intervals. This will increase your metabolism hours after you're done. Perform these routines three days a week on alternating days.
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Work your abs. Do dedicated ab work on the alternate days of your cardio routines. Perform exercises that target the lower abs, upper abs and obliques, and focus on doing high reps with multiple sets. Keep the rep range at 15 to 25 reps and shoot for 8 to10 sets. Make sure to do the same exercises throughout the whole two weeks.
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Get plenty of rest. In order to train hard, you must get adequate recovery. During sleep, your body rebuilds and regenerates. The Centers for Disease Control and Prevention recommend adults get 7 to 9 hours of sleep a night.
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Tips & Warnings
On the off day of cardio, still do an aerobic workout but not at a high intensity. Do a 45 to 60 minute jog, for example. When doing sprints, do rest periods that are twice as long as your sprints. For example, sprint for 30 seconds and rest for 60 seconds.
Resources
- Photo Credit K/Rail, Alison Munger
