To achieve a six-pack abs seems impossible but with the help of these tips, you will know how to get a six pack in a week at most. Get ready and be challenged with these diet plans, workout programs and intensive trainings.

 

10. Plan a special diet

This is the first thing to do on how to get six pack in a week.  Put more proteins, fruits and vegetables in your diet. Consume whole grains and egg whites for your breakfast. Lean meats, beans and legumes are recommended to be eaten during lunch. Eat more fruits and vegetables for dinner.

 

9. Eat small meals

Once the body experiences hunger pangs, it starts to convert body fat and muscles into energy. Moreover, when your body is always hungry, it craves more for high- calorie foods to get full. Simply eat three meals and three snacks every day to maintain normal metabolism and eliminate the desire to chow down.

 

8. Watch your fluid intake

Some experts would advise constant hydration to aid in muscle growth. Water, which has no nutritive value apart from electrolytes, is considered an essential element in food digestion and muscle repair. The body needs water to build damaged tissues acquired during workouts. Avoid sodas and processed drinks since these are high in calories.

 

7. Engage in cardiovascular exercises

This is the warm up stage for the abdominal workout. The belly fat has to be burned by running, jogging, hiking and brisk walking. These activities are also designed to trim down fat in other parts of the body through movements that increase the heart rate. Continue doing these for four weeks, 30 minutes a day and you will see the results.

 

6. Workout your abdominal muscles

This can be difficult for the beginners but core exercises target three areas of your stomach to sculpt out the six packs. They burn belly fat, tighten the hip and lower abdominals, and tone obliques. If your core muscles get tired easily, work them out in small number of reps from 15 up to the maximum number of 25.

 

5. Lift weights

Because crunches are not enough, you also need to do weight lifting. This can prevent muscles from wastage during intense cardiovascular exercises. Weight training stimulates muscles to grow more tissues. Do this for three to four times in a week within 4 weeks and you will be able to see the results.

 

4. Intensify your exercises

Muscles grow under the principle of progressive resistance. This means that you have to gradually increase the weight, amount of resistance and the difficulty of exercise in order to allow stomach muscles to surface out. If you’re doing crunches, try to add some weight on your chest for additional difficulty. In this case, your abdominal muscles will be challenged to work harder thus stimulating more growth.

 

3. Take a full rest

Never do abdominal and resistance trainings every day. Your abdominal muscles, just like the rest of your muscles, also need to be repaired after an intense workout. Take at least 8 hours of sleep to give them enough time to heal and grow. Never work them out every day because they may only get injured.

 

2. Set your goals and get motivated

This is one of the most effective ways on how to get six pack in a week. Nutrition and workout play important roles but these can only be sustained when you have a target shape and you’re motivated. Take before and after photos and make a journal of your workout progress, diet program and waist measurements. The more you keep records of these things, the more you will be motivated to work out harder.

 

1. Keep a close social support

It helps to be in a group of people who are health conscious and can encourage you to keep going despite difficulties.  Convey your intentions to your family and friends and ask them to help you with your goals.   These are just 10 effective ways on how to get six pack in a week at most. It entails a major change of lifestyle once you decide to do it. Always keep in mind that you have the power to change and should never give up.