How to Get a Six Pack Quick - How Long Does it Really Take?
You are probably reading this article because you want to know how to get a six pack quick in just a few weeks.
After all, you want to get those dream abs as fast as you can.
But before you do look into your abs, look first at your other body parts.
Are your abs the only parts that need to be developed? Or do your upper body part and biceps also need some work? Answering these questions will allow you to define what program you want to do.
You see, there are exercise that will only help you get those ripped abs while there are others that can also work on your upper body muscles and those triceps and biceps.
A physical therapist or a fitness instructor will probably be able to help you create a fitness program that will cover all your basic needs.
For most people, the same routine exercises are given on the first few weeks.
These are exercises that are generally used to warm up the body and get it used to the following weeks of strenuous activities.
First Week Exercises In your first week, you can do the following exercises: standard push-ups and the body squat.
On your second day, exercises like the stationary lunges and pull-ups will do okay.
For the third day, you can do burpees and plank.
Take note that you should not be doing the same routine for three straight days.
That's why you need different exercises for different days.
Use them alternately.
In your second week, you can do the following exercises: dive bomber push-ups and jump squat.
On your second day, you can do the chin up or pull up while alternating them with the split squat jump.
On the third day, you can do the double crunch and single leg plank rose.
For the third week, you can do the following exercises: band squat and the band press while on your second day will be stationary lunges with bands and standing band row, then on the third day are the standing shoulder press with bands and bicep curl with bands and lastly on your fourth day, you will do the standing rotations and the hip thrusts.
Remember that you have to do the exercises four times a week alternately.
In your fourth week, you can do the following exercises for three days alternately such as Monday, Wednesday and Friday: ball pushups, ball squats, seated band row, hip bridge, side lateral raise with band, tricep extensions, and the ball crunch.
Watch What You Eat While you are doing these exercises, you should also be mindful of what you eat.
As with all kinds of fitness routines, a diet program lies at the center of this.
One of the most common rules for this is eating smaller meals every day.
This can help you reduce calories.
Another big no-no during this period is consuming a lot of fatty foods.
People who want to have six pack abs should instead eat more proteins and as much as possible lesser carbohydrates.
This is especially true if the person is overweight and the body is still not as ideal.
Another usual rule in diet programs is the consumption of about 25 to 35 grams of fiber each day.
There should also be a lot of water.
After A Month By this time, a month's workout, your six pack abs must now be starting to develop.
The main thing that you have to do right now is to continue your newly-acquired eating habits, the good ones that the diet program has subscribed to.
You should also continue all the exercises that you do during the fifth week such as the pushup but with both feet on ball, then the squat with fit band.
To add to this, you have to do the exercises such as the 45 degree squat pulldown with bands, then the hamstring curl, tricep pressdown, bicep curl with bands, arm to leg exchange with exercise ball, and lastly the superman push-ups with alternating arms.
In the sixth week, your six pack abs will probably be showing.
Just continue the exercises such as standing chest press with band, then the linear stability jumps, standing row with bands, one leg box step up then the tricep bench dip.
You can also add these exercises: walking lunge with dumbbell, standing overhead tricep extension with band, alternating toe touch and the cable curl.
For a more detailed program on how to get a six pack quick, click the links below.
After all, you want to get those dream abs as fast as you can.
But before you do look into your abs, look first at your other body parts.
Are your abs the only parts that need to be developed? Or do your upper body part and biceps also need some work? Answering these questions will allow you to define what program you want to do.
You see, there are exercise that will only help you get those ripped abs while there are others that can also work on your upper body muscles and those triceps and biceps.
A physical therapist or a fitness instructor will probably be able to help you create a fitness program that will cover all your basic needs.
For most people, the same routine exercises are given on the first few weeks.
These are exercises that are generally used to warm up the body and get it used to the following weeks of strenuous activities.
First Week Exercises In your first week, you can do the following exercises: standard push-ups and the body squat.
On your second day, exercises like the stationary lunges and pull-ups will do okay.
For the third day, you can do burpees and plank.
Take note that you should not be doing the same routine for three straight days.
That's why you need different exercises for different days.
Use them alternately.
In your second week, you can do the following exercises: dive bomber push-ups and jump squat.
On your second day, you can do the chin up or pull up while alternating them with the split squat jump.
On the third day, you can do the double crunch and single leg plank rose.
For the third week, you can do the following exercises: band squat and the band press while on your second day will be stationary lunges with bands and standing band row, then on the third day are the standing shoulder press with bands and bicep curl with bands and lastly on your fourth day, you will do the standing rotations and the hip thrusts.
Remember that you have to do the exercises four times a week alternately.
In your fourth week, you can do the following exercises for three days alternately such as Monday, Wednesday and Friday: ball pushups, ball squats, seated band row, hip bridge, side lateral raise with band, tricep extensions, and the ball crunch.
Watch What You Eat While you are doing these exercises, you should also be mindful of what you eat.
As with all kinds of fitness routines, a diet program lies at the center of this.
One of the most common rules for this is eating smaller meals every day.
This can help you reduce calories.
Another big no-no during this period is consuming a lot of fatty foods.
People who want to have six pack abs should instead eat more proteins and as much as possible lesser carbohydrates.
This is especially true if the person is overweight and the body is still not as ideal.
Another usual rule in diet programs is the consumption of about 25 to 35 grams of fiber each day.
There should also be a lot of water.
After A Month By this time, a month's workout, your six pack abs must now be starting to develop.
The main thing that you have to do right now is to continue your newly-acquired eating habits, the good ones that the diet program has subscribed to.
You should also continue all the exercises that you do during the fifth week such as the pushup but with both feet on ball, then the squat with fit band.
To add to this, you have to do the exercises such as the 45 degree squat pulldown with bands, then the hamstring curl, tricep pressdown, bicep curl with bands, arm to leg exchange with exercise ball, and lastly the superman push-ups with alternating arms.
In the sixth week, your six pack abs will probably be showing.
Just continue the exercises such as standing chest press with band, then the linear stability jumps, standing row with bands, one leg box step up then the tricep bench dip.
You can also add these exercises: walking lunge with dumbbell, standing overhead tricep extension with band, alternating toe touch and the cable curl.
For a more detailed program on how to get a six pack quick, click the links below.
Source...