Getting an awesome midsection doesn’t have to feel like an impossible task that you’ll never achieve. Here’s a list of proven tips for how to get six-pack abs in 30 days without the struggle.
You probably know it takes more than a few crunches to get your abs looking great.
Sure, some crunches or other core exercises might help you get the chiseled stomach you’re after, but to really make it happen, you have to follow a strict diet and work your abs regularly.
So if you’re looking for six-pack abs in 30 days, then there’s no time like right now to start on that journey.
Let’s take a closer look at what to do to get that awesome six-pack.
What Are Six Pack Abs And Why Do They Matter?
Six-pack abs are what every fitness buff wants. They make you look toned, lean, and in shape and they’re sexy.
But if you don’t have a low body fat percentage, no amount of ab training will give you a set of six-pack abs. To get a six-pack, you need to constantly work your abdominals as well as eat a diet that is focused on keeping your body fat levels low. When you do this combination, you’ll notice a drastic difference in the appearance of your abdominals.
An additional benefit to obtaining six-pack abs is that you will have greater overall strength and power. This is due mainly to the fact that the abdominals play an integral role in back support which helps you lift stronger and with more endurance.
How To Get Six-Pack Abs In 30 Days
To get six-pack abs, you need to focus on the following 5 things:
- Eat a diet that is focused on keeping your body fat levels low
- Constantly work out to develop your abdominals to their fullest
- Do cardio to burn as much belly fat as possible
- Add a thermogenic fat burner to enhance fat oxidation
- Rest and recover to let your body rejuvenate
Let’s take a closer look at each one so you know exactly what to do in order to get a six-pack in 30 days.
1. Get On A Healthy Diet
If you want to get six-pack abs, then losing body fat is a must. You can do this by following a diet that has fewer carbohydrates and more protein and fats.
According to experts, it takes about 3,500 calories to burn 1 pound of fat in a week. So if you want to lose 2 pounds of fat per week, you need to decrease your caloric intake by 500-1,000 calories per day.
To do this, you should eliminate all sugary drinks and soda from your diet. Replace them with water or unsweetened green tea. To decrease calories even further, eat two or three meals and then supplement the rest of your daily caloric intake with protein shakes and low-carb MRPs.
As far as meal breakdown goes, shoot for about 1 gram of protein and 0.5 grams of healthy fats per pound of body weight, keeping carbs to a minimum. Aim to eat a lot more fiber-rich vegetables like broccoli and cauliflower with each meal to keep you full.
One thing to remember is that it usually takes anywhere from 4-6 weeks for your body to go into what is known as ketosis. This is when your body burns fat for energy instead of carbohydrates.
2. Keep Your Cardio On-Point
You can’t get a full six-pack without also having a solid cardio routine. In order to shed enough fat in 30 days to reveal your abdominal muscles, you’ll need to do cardio at least 5-6 times per week.
A good way to start is by choosing a cardio activity that you enjoy, such as running sprint intervals, chugging along on the elliptical or the traditional powerwalk.
If you haven’t been doing cardio on a regular basis, it’s important not to spend too much time on a single activity. This can lead to the overuse of untrained joints and lead to repetitive motion injuries. So it’s best to embrace cross-training activities so that you don’t get bored but still get in your cardio work.
Cardio will help you burn more fat for fuel, which will help bring down your overall body fat percentage. However, it’s important to remember that cardio alone will not give you six-pack abs. You need a combination of weight training to develop your abdominal muscles and cardio to burn fat.
3. Do Resistance Training For Abs
There are many ways to work out your abdominal muscles with resistance training. If you want to get six-pack abs, then it is imperative that you develop your abdominals with a few different types of workouts.
Crunches
To do this, lay flat on the floor with your knees bent at a 90-degree angle and hands behind your head. Next, lift yourself up by tightening your abdominal muscles as you pull yourself in towards your feet.
Finally, return to the starting position and repeat. To get the most out of this exercise you should do 4 sets of 12-15 reps for each exercise. It’s also important to remember that you should contract your abs hard at the peak of the crunch while maintaining full control.
Weighted Crunches
Weighted crunches are also a great way to work out your abdominal muscles. Set up for this exercise is similar to that of the traditional crunch except you are going to use a weight plate.
So lie on your back with your knees bent at 90 degrees so that they form a 45-degree angle. Now, holding a weight plate in front of your chest or behind your head, lift your upper body off the ground by tightening your abdominal muscles as you pull yourself in towards your feet. Finally, return to the starting position and repeat.
The Plank
The first thing you need to do is what’s called the plank. The plank strengthens your entire abdominal area in addition to increasing core strength and stability. To do the plank, lay face down on the floor and extend your legs out behind you. As you inhale, lift your body off the floor and onto your forearms keeping your abs completely contracted throughout the entire movement. After 30 to 60 seconds, exhale as you bring yourself back down to the ground slowly.
The Side Plank
You can also strengthen your core by doing a side plank. To do this, lie on one side with both of your feet stacked under your hips. Place your forearm on the ground across from you so that it is directly underneath your shoulder. Next, lift yourself up with your top arm and leg while keeping your lower body stable. Hold this position for 30 to 60 seconds before dropping back to the floor slowly as you inhale.
To get the most out of a plank, make sure you do them 3-4 times a week and keep your holds for at least 30 seconds per set.
Hanging Leg Raise
To really strengthen your abdominals for six-pack abs, you need to strengthen your lower abs. You can do this by doing what’s called the hanging leg raise. To do this, you will need a pullup bar or something similar to hang from. If using a pullup bar, place it at waist level, and if not use anything that is sturdy and high enough off of the ground so that your legs are just touching the ground.
Before beginning this exercise, make sure your core is tight and your abdominal muscles are engaged. Next, tighten one leg under you so that it’s perpendicular to your other leg and straight out behind you. Now, slowly bring yourself up while tightening your abs and keeping both legs together.
In addition to working on lowering yourself back down in a slow and controlled manner, try to hold it for a few seconds at the top. By doing this exercise 4 times per week you will start noticing real progress within just weeks!
Swiss Ball Leg Raise
Another excellent way to work out your lower abs for full development is by using the Swiss ball. You can do this by lying on your back and securing the ball between your ankles and feet. Then raise your legs and off the floor until they are at a 45-degree angle, keeping your abs tight throughout the entire movement. As you progress, work up to doing 4 sets of 15-20 reps for each set.
Additional Tips On Abdominal Training
In order to get the most out of your resistance abdominal training, spend at least 30-45 minutes on it 3-4 times per week. It’s also important to remember that if you’re using a weight in any of your exercises, increase it over time so that you force yourself to work harder each day.
4. Add Thermogenic Fat Burning Supplements
If you’re really serious about getting a set of ripped abs in only 30 days, then you can try supplementing with thermogenic fat burners. The main ingredients found in these supplements are usually things like caffeine, green tea extract, Garcinia Cambogia, and more.
These supplements work by increasing your metabolism which will lead to burning off more calories every day. In addition, they will also help to suppress your appetite while curbing your cravings for sugars and carbs. As an added bonus, many thermogenic fat burners are packed with B vitamins that will help promote natural weight loss.
It’s important to remember that it’s best not to take one of these supplements without some type of healthy diet otherwise you risk taking in too many calories and defeating the purpose of weight loss.
5. Get Proper Recovery
It’s really important to take the time to recover properly after every workout for the quickest results possible.
After a tough workout, take at least 30 minutes to cool down and then refuel with a recovery protein shake. Make sure you spend five to ten minutes stretching your muscles and do so again before going to bed if you plan on training in the morning.
6. Live A Healthy Lifestyle
If you want to get six-pack abs in only 30 days, you are going to have to buckle down and maintain a healthy lifestyle for this time.
Maintaining a healthy lifestyle means eating well, exercising every day, and getting enough sleep. Eating out is okay once or twice per week if you have some self-control but try to avoid it as much as possible since restaurant food is usually high in sugar and fat.
When it comes to exercise, make it a goal to work out with weights and do your ab training at least 4 times per week. You can do cardio six days per week for the quickest results.
Finally, make sure you get enough sleep. This means getting eight hours nightly and avoiding things like caffeine and alcohol close to bedtime. These things can mess up your sleep schedule and make it difficult for you to get quality sleep.
Final Thoughts: Can You Really Get A Six Pack In 30 Days?
Working on your diet, getting your cardio in order, and resistance training are the most important steps you can take to get a set of ripped six-pack abs in 30 days.
The best way to do this is by focusing on healthy eating habits, staying active through exercise, and taking proper steps to optimize your recovery.
Once these key things have been taken care of, consider adding thermogenic fat-burning supplements into the mix since they will help speed up fat-loss weight loss while quelling cravings for sweets or carbs.
