How To Get Six Pack Abs Fast

Getting the perfect body is not impossible, in fact you can lose weight very quickly if you follow a few simple steps.

If you are looking to rock those clothes you wanted to wear in summer but are disappointed with your progress then take a look at my guide below on how to get six-pack abs fast without gimmicks or fancy pills etc.

1) Don’t Try To Outtrain A Poor Diet

A lot of people usually think a lot of exercise means visible six-pack but visible abdominal muscles are the product of a low bodyfat percentage, not from thousands of crunches.

Exercise will definitely help with a lean body but your diet should be a real priority. Foods full of sugar, that bloat you or cause digestive disruption will cause fat to accumulate around the midsection so cut the garbage and eat clean, a diet of healthy, whole foods will take you closer to a goal of visible abs.

Diet plays a huge part in how good you look.

2) Increase The Difficulty

High intensity, more difficult workouts usually pack the best fat-burning and muscle-building punch, try doing hanging leg raises with your legs straight instead of bent, this will increase the challenge as the range of motion is longer and the weight heavier.

Always doing your lifts through a full range of motion is a great way to increase difficulty. Allowing your muscles to contract fully and stretch properly, you will provide your muscles with enough stress to grow. Taking the easy route and shortening the reps will leave you disappointed.

3) Quality Over Quantity

You do not need to devote hours to training your abs, like any other muscle in the body, abdominal muscles need stress to grow however abs are different to other muscle groups in that they are always active in almost every exercise we do, from squats to shoulder presses otherwise we would crumple under the weight, 2-4 exercises a week training abs is sufficient.

Quality workouts are much more beneficial than sheer quantity

4) Hit UP The Heavy Weight

Don’t be afraid to lift heavier than you think you can, challenge yourself to push that bit further for maximum results.

Lifting heavy will be different to each person but the key here is to challenge yourself. Muscle growth and shape comes from intense effort, not from doing as little as possible. You can sculpt your physique by playing with sets, reps, lifting speed and techniques like supersets and pyramids.

5) Use Machines And Free Weights

You may have heard that free weights are the key to a great physique but you can actually also challenge yourself with machines and vice versa, you will see the most change outside of your comfort zone.

Machines and free weights will hit your muscles in different ways, machines can also be good for isolating a particular muscle group whilst free weights are generally better for full body lifts.

6) Have Fun

There is no such thing as boring exercise, it is always great to include interesting movements such as Spiderman push-ups, burpee pull-ups and walk-outs to keep the brain engaged and the arms fatigued. It is also great to pair exercises like the Arnold press and push-up. Doing one exercise after another works the upper body and raises the heart rate too.

Fun workouts are great for keeping you motivated, enjoying your time at the gym will likely make you carry on working out there for years to come.

A new workout is always fun to try and break up the usual weekly routine.

7) Try Something New

The same workouts every week can be effective but a new challenge thrown in there can bring a new lease of life into your training and also create new changes to your physique.

Boxing could become a big part of your exercise routine, punching a bag for an hour is great for your upper body.

Even try Zumba, crossfit or powerlifting too.

8) No Excuses

There is no excuse for not exercising, pull-ups and push-ups can be done anywhere and also a million different exercise variations that can be done with no equipment.

There is no need for a gym or fancy equipment to get in shape, you just need a can do attitude and motivation.

An Example Workout Set

Here is an ab and arm routine you can implement, doing the ab routine 1-3 times per week and the arms workout 1-2 times per week.

Arm Workout

  1. Seated Row – 2-3 warm-up sets of 15-20 reps.
  2. Pull-up – 3 sets of 20 reps.
  3. Dumbbell Lateral Raise – 4 sets of 15 reps.
  4. Straight Arm Pulldown – 4 sets of 15 reps.
  5. Reverse Fly On Peck Deck – 4 sets of 15 reps.
  6. Superset, Dumbbell Curl – 4 sets of 15 reps and Skullcrusher – 4 sets of 15 reps.
  7. Dumbbell Overhead Triceps Press – 4 sets of 15 reps.
  8. Rope Triceps Push-Down – 4 sets of 15 reps.

Vary your weight and reps, some weeks use more weight and perform 8-12 reps per set.

With the aid of these exercises you will find your physique changes much to your liking.

Abdominal Circuit

  1. Sprints, Mountain Climbers Or High-Knees – 3-4 sets of 30-60 seconds.
  2. Weighted Plank – 3-4 sets of 30-60 seconds.
  3. Hanging Leg Raise – 3-4 sets of 15-25 reps.
  4. Sit-Up On Decline Bench – 3-4 sets of 15-25 reps.
  5. Side Leg Raise On Flat Bench – 3-4 sets of 15-25 reps.

Rest 1 minute between sets.

So now you know how to get six-pack abs fast and without any gimmicks or secret potions etc.

For a program that also offers further support and amazing results, click here.

 

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