Wherever you go, you’ll see someone will promise you that they’ll reveal the secret to getting six pack abs quickly. It’s sure that there is no way to get 6 packs overnight. This page shows you how to get six pack fast at home. Doing regular exercises and following a healthy diet will surely help you to a fast result.
To get a six pack fast and quickly, you need to do routine exercises like planks and crunches without fail. As your muscles need fuel and you should burn fat to see good results. So, it’s our strict suggestion to stick with a health and balanced diet.
How to get six pack fast? This is a thousand dollars question asked by most of the people. Are you ready to have the six pack fast(within a month)? Below are the easy methods you should follow to have the best abs at the earliest. When you have a goal to achieve in fitness, dedication and hard work is compulsory to accomplish it. Here are the ten simple and best ways which give you the best result in a faster way.
The workout below will really show you the difference within a week. If you do these six packs exercises on a regular basis, in return you’ll see quick positive results.
How To Get Six Packs Quickly? – Six Pack Fast
Table of Contents
Below are the easy ways to get six pack fast at home.
1. Load a plenty of protein source in your diet
Protein is one of the best sources for weight loss; it will also boost your metabolism and help to reduce your body fat without losing any muscle. Below are the best foods which contain more protein and help in weight loss and give you six packs as quick as possible.
Black beans – Six Pack Fast
Black beans are the best source of inexpensive protein intake. A cup of cooked black beans (172 grams) contains roughly (31). Protein: 15.2 grams, Calories: 227, Fiber: 15 grams.
Lima beans
Lima beans are the source which produces the protein. It contains 8 grams (g) of protein in each 100 grams of serving.
Yellow corn
Yellow corn contains protein, fiber, calcium and mineral. Yellow corn contains 15.6 grams of protein in a cup.
Egg
100 grams of boiled egg contains 13 grams (g) of protein. Almost two eggs contain 13 grams of protein.
Milk
A cup of milk contains 8 grams of protein, 125 mg of calcium and 1% of fat in it. You should drink 3 to 4 cups of milk every day that means you will get 32 grams of protein from milk.
Chicken breast
100 grams of chicken breast contains 31 grams (g) of protein in it. And chicken breast is also a good source of food to take protein.
2. Water – Six Pack Fast
Water also plays a major role in weight loss because drinking more water makes you stay hydrated. Staying well hydrated may bump up metabolism in your body. When metabolism is bump it is easier to get set for the six pack abs
However, the researchers suggest drinking about 3 to 4 liters (101 to 135 ounces). Drinking water is the best and easy way to cut down calories and sugar in your diet. Water also suppresses your appetite in your body.
Drinking water 45 minutes before your food also will help you in your digestion and will help in the way to weight loss. When you drink more water you will not get hungrier so you will not have any extra foods.
3. Cardio Workout
Cardio workout also known as aerobic exercise, it is a way of workout in which you will get your heart beat increased. It also helps to remove the fat which is present in your abs. When you do cardio workouts you should get more sweat that means your body’s calories are coming out by the way of water. These types of workout contain many exercises like the given below. . These exercises should be done before the six packs workout.
Burpees
The burpees are the best exercise to reduce your weight and get a six pack fast. This workout is very effective and this type of exercise is a whole body workout.
Jogging
Jogging is the best cardio workout. Jogging will help you in getting you lower body warmed. And jogging will also increase the heart beat.
Skipping
Skipping also decreases belly fat and the calories of the body, it also tightens the body muscles .And skipping will also help you in the coordination of your mind and the body.
4. Plank
The plank is the best way for beginners; these make the fat in your body burn and harden your core. Plank is the best way to reduce your weight and fat in a faster method. Plank also makes your shoulder strong.
For Beginners
Elbow plank is the best way for beginners to reduce the weight in an easier way. This is also an effective way to reduce your weight and your fat.
Rest down your forearm and knees on the floor, then lift your knee from the floor, do this exercise for 30 seconds and do it 5 sets.
For Advanced
Plank hip twister is the advanced and effective way to reduce the. Fat in your abs and this exercise is also very important for the side of your stomach (oblique’s) . This exercise brings your abs a perfect shape with a visible difference in a week.
Rest down your forearm and knees on the floor, and then lift your knees, then twist your hip towards right to left and left to right do this for 30 seconds and do it 5 sets.
5. Crunches
The crunches are the most popular exercise which crushes your abs and core to reduce fat in your abs and it also tightening the belly. This exercise will tone your body and these crunches can be done at home.
For Beginners
Crunches are the best exercise to get the perfect square shape in your six pack (ABS) and it will reduce the fat which is in the core of the stomach . Crunches is the exercise which tones the abs and the basic crunches is the best for beginners
Lie down on the floor, and bend your knees then keep your hands straight towards up and lift your upper body front towards the knee. And come back down towards the floor. Do this for 15 counts and do 4 to 5 sets.
For Advanced
Bicycle crunches are the advanced level of crunches. This workout will make your abs visible in a faster way and these will also reduce your fat in your belly. And you should do with more repetition.
Just lie down on the floor, then touch your right knee with you left hand elbow and left knee with your right hand elbow. Do it for 15 counts and do 4 to 5 sets.
6. Avoid Processed and Refined Foods
Buying and eating refined and processed foods will always contain sugar, salt, more calories, and more fat in it. Processed food will contain more fat in them, if you eat those processed food your weight will easily gain in a bad way.
The refined and processed foods will also contain so many calories which make you look fat. Intake of processed food and refined foods will lead to obesity. If you think you need to get a six packs you should avoid all the refined and processed foods.
Foods you should not take:
Savory snacks and Crisps:
Cakes and Biscuits
Microwave meals and ready meals:
7. Leg raises
Leg raises is one of the best exercises to get a six packs abs. This is the best way to target your abs and get your core strengthened in a faster way. This will tight the abs and reduce the fat present in the abs. This will also mainly target the lower abs.
Beginners
The normal and basic leg raise is the best way for the beginners to get six pack targeted. And this workout will reduce the fat in the abs .The basic leg raise is shown at the above image.
Lie down on the floor and keep your hand near your hip, then slowly lift your leg towards your ceiling, in a 90 degree angle and again slowly bring your leg down. Do this exercise for 15 counts and 5 sets.
Advanced
The toe taps is the advanced way to target your abs by the exercise. This will target the whole core in your body and sure will reduce you fat.
Lie down on the floor then lift your hands and the leg at same time towards the ceiling, and touch the toe and bring your legs and hand back to the position. Do this for 15 counts and do it 4 sets.
8. Mountain climber workout
Mountain climber workouts are the another best way to target your lower abs. Mountain climber workout will reduce your fat which is present in the abs and in the fat present in your chest too. This workout is also known as the full body workout.
Beginners
The basic mountain climber workout is the best one for the beginner to target your abs and reduce the fat present in your abs.
Be in the push up position, and then make your knees touching your elbows. Do this for 30 seconds and do 5 sets.
Advanced
Cross mountain climbers are the best workout for the advanced mountain climbers. This will bring you the perfect shape of the abs. Do this for 30 seconds and 3 sets.
Be in the push up position, and then make your right leg knee to touch the left hand elbow and the left leg knee to touch the right hand elbow. Do it as fast as possible.
9. Seated corkscrew
Corkscrew workout will be the best exercise to target your lower abs, lower back and hips. This is a good exercise for core strengthening. This really makes you feel your abs getting burned.
Lie down on the floor and lift your upper and lower body, then you should only balance with your butt. Your hand should not touch the floor. You should bend your knee. Then make your chest touch the knee. Do this 15 times and 5 sets.
10. Russian twists
This is the last workout but not the least. This Russian twist will activate the abdominal, hips and the shoulder. You can also do these Russian twists with the medicine ball.
Beginners
The basic Russian twists are best for beginners. This slowly activates the abs and shows the difference within 2 weeks.
Sit down on the floor and stretch your leg in half way, lift you upper body then touch the left and right side of the floor. You should rotate only your hip. Do this 15 times and 5 sets.
Advanced
The advanced Russian twists will mainly activate your abs and legs, because this type of Russian twists will make your core strong and to burn all the calories and the bad fat present in the core.
Lie down on the floor and lift your upper and lower body, then you should only balance with your butt. Then touch the right and left side of the floor. Do this for 15 times and 5 sets.
Final Words on How to Get Six Pack Fast
There are several ways to get 6 packs by losing excess fat which help to improve your health. Incorporating these habits as your lifestyle will make a big difference quickly.
In terms of fat burning, a small change will impact a big positive energy and effective change in your lifestyle.
If you want to be a successful one, you need to follow all these simple steps to change your lifestyle. When you start following a healthy diet, lean protein and fruit and doing exercises on a regular basis, you’ll see dramatic changes in your body as quickly as possible.
Remember, you never get 6 packs overnight. You need to work hard with more dedication on a regular basis to get 6 pack abs. We’ve seen in our experience that most of the people quit doing exercises on a regular basis as they think it’s very difficult to get 6 packs without going gym.
I would highly recommend my readers to do the exercise as advised in this post. I hope you’ll follow each and every steps mentioned here to get 6 pack without going to gym.
Thanks for reading and please share this guide to your friends.
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