You can get six pack abs in a month depending on the current state of your mid section. If you have a lot of fat around your waistline a month may not be a realistic target for you. If you have little to no fat and just need to mostly develop the ab muscles so they can show through then you can have it all done within a month. It goes without saying that this will be one tough month with exercising everyday and intense exercising at that. You will also have to make significant changes to your diet and will have to use some fitness aids such as an ab belt.

The first thing you want to do is to remove all processed, refined, foods high in saturated fats and deep fried foods from your diet. Choose lean meats, fruits, vegetables, legumes, nuts, seeds and low fat dairy which are more nutrient dense as well as low in fat and high in fiber. Another necessary diet change is getting rid of drinks, sodas and sweetened teas – basically beverages that provide you with calories, instead drink water. Recommendations from the mayo clinic are 3L per day for men and 2L per day for women.

Diet is just one part and of course the other part is exercise. A month is not a lot of time so you want to choose exercises that work your entire core all at once. Do Jackknives, leg raises, side bends, Swiss ball crunches & side crunches, hanging leg raises.

Do 15 reps of the exercise you choose then rest for a minute and start again doing a total of 4 to six sets. Ab exercises are not the only exercises you need to be doing though; cardiovascular training is of equal importance.

Cardiovascular training is what will help you to effectively burn the fat around your waistline. These include stair stepping, biking, swimming, rowing and running. You want to do 45 minutes to an hour of these exercises with intervals of warm up, cool down and rest periods.

You should do these exercises on different days, so you can do your cardiovasucalr exercises on Monday’s, Wednesday’s and Fridays then do your ab exercises on Tuesday’s, Thursdays and Saturdays, then for a complete week of exercise you can go for a bike ride or do a light jog on Sundays for at least half an hour.

On top of it all you have to ensure you get the right amount of sleep. With such an intense workout program you need to get adequate amounts of sleep so your body can recover effectively to avoid injury. What amount of sleep is adequate? – seven to nine hours in a 24 hour period.

{ 0 comments }