How to Gain a Six Pack Fast

Lose the layer of body fat covering your abdominal muscles to make your six pack abs visible.

If you have a beach vacation in your future, you may want to gain sexy and strong six pack abs fast. Most people have abdominal muscles that would be considered "six pack abs" but they are covered with fat. The trick is to get rid of the layer of fat covering your abdominal muscles, while at the same time strengthening the muscle to show off your six pack.

Things You'll Need

• Food diary

Instructions

Diet and Exercise

1. Analyze what you eat each day by reviewing and writing it down in a food diary. Write down what you normally eat and calculate how many calories you normally consume, if possible, so you know your eating habits. Utilize one of the free calorie and body fat analyzer programs such as the United States Department of Agriculture Food Pyramid Plan. This program helps you determine your BMI or body mass index and helps you determine how much weight you need to lose and then allows you to track your exercise and food goals.

2. Change your diet to lose excess body fat. There are many diets available that can reduce body fat, while still building muscle. Be sure to research and ask a doctor or a professional dietician if the diet you will use is safe and effective. Simply just reducing calories is not enough, you will want to choose the right types of foods, such as proteins so you will not lose muscle tone as you lose weight.

3. Eliminate highly processed sugary foods from your diet. Stay away from chocolates, soda, dessert, cake, white bread, heavy cream sauces and white sugar. Include healthy, low calorie foods in your diet to lose the body fat covering your muscles.

4. Begin an aerobic exercise routine that burns calories. Aerobic exercise such as running, swimming and high intensity group fitness classes can help you burn up to 600 or more calories a day. Plan on doing an hour of aerobic exercise five to six days a week.

5. Lift weights and do abdominal exercises. Building muscle boosts your metabolism and helps you burn more calories as well as provide strong toned muscles. Do plenty of abdominal exercises such as sit-ups, hanging leg raises, reverse crunches and Pilates.

6. Employ a personal trainer to help you achieve six pack abs fast. A personal trainer will meet with you a few times a week and supervise your workout. He will be able to help you come up with an appropriate diet and exercise plan. A personal trainer motivates you to stay on track and makes sure you are eating and exercising as planned.

Tips & Warnings

• Gaining a six pack fast will be easier for people that are already in good physical shape and are at their ideal weight and body mass index.

• Always check with a doctor to see if you are in good physical condition before you change your diet and exercise routine.

References

• I Want Six Pack Abs: Over 70 Bodyweight Core Exercises
• Men's Health: 6-Minute Meals for 6-Pack Abs
• Get Six Pack Abs: Flatten Your Belly in 90 Days
• Middle Management: 6 Pack Abs are Made in the Kitchen

Resources

• USDA Food Pyramid Plan