How to Get a Six Pack Fast

How to Get Abs Fast: 5 Easy Tips

With summer rapidly approaching, it’s no surprise you are skimming through the internet looking for every article about how to get abs fast.

How to Get Abs Fast

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With summer rapidly approaching, it’s no surprise you are skimming through the internet looking for every article about washboard abs you can get your hands on.

Just like you, I used to believe if I did ab exercises every day, I would have that shredded six-pack in no time.

I have said this in previous articles and I’ll say it again, you cannot magically make your abdominal muscles appear if you have a layer of fat covering them up!

The best way to achieve this is through proper dieting. Eating the correct foods in the correct amount is paramount.

I have tried SEVERAL different approaches to weight loss, primarily by changing up my diet. For the longest time (almost ten years), I ate 5-7 meals a day believing it would boost my metabolism.

Even though I had success following the snacking frequently boosts metabolism approach (probably because I ate very clean), there is ZERO scientific data to back up this theory. This is why I no longer follow or recommend this approach. 

However, there are SEVERAL studies that back up intermittent fasting’s benefits on weight loss. This is now the procedure that I follow and recommend to my clients and fellow readers. Not only is this approach proven to be more beneficial for weight loss, but it is also a MUCH EASIER dieting strategy to follow. I know I find it a lot less stressful to only eat 2-3 meals a day as opposed to 5-7. There is much less planning involved, and meal prepping is almost unnecessary.

So, it’s no surprise my first tip is:

How To Get Abs Fast Step 1. Incorporate Intermittent Fasting

For those of you who are not familiar with intermittent fasting, it is simply an eating pattern where you cycle between periods of fasting and eating. There are a couple of variations of this method.

I follow the 16/8 Method.

For my schedule, I wait until 12 pm before I have my first meal. I usually have a total of three meals per day. I give myself from 12 pm until 8 pm to get all of my necessary macros in. After this point, I cannot consume any more food until 12 pm the next day.

It is important to remember that you cannot eat ANYTHING during the fast (kind of defeats the purpose of the fast). However, you CAN drink water, coffee (no sugar or cream unless it’s very light cream), tea, and apple cider vinegar. I strongly encourage you to drink LOTS of water, as this will help ward off any hunger cravings you might have.

There are two other ways of applying intermittent fasting.

Eat Stop Eat: Brad Pilon’s Method and the 5:2 Diet.

Both of these techniques require fasting for two days. For more information about intermittent fasting, check out this article.

How To Get Abs Fast Step 2. Consume Enough ProteinHow to Get Abs Fast

This is key to any weight loss program. Protein is the most valuable macronutrient regarding fitness. Not only does protein help you build lean muscle, but it also helps burn body fat as well.

One particular study revealed that higher protein intake increases thermogenesis (how many calories your body is burning) and satiety (feeling of fullness) in comparison to diets of a lower protein content. (source).

This is why it is important to consume enough of the correct types of protein. You want to stick lean proteins such as chicken, turkey, fish, eggs, grass-fed Greek Yogurts, and lean ground beef. If you are vegan or vegetarian, try consuming lentils, hemp seed, chia seeds, quinoa, tofu, and spirulina. I STRONGLY suggest supplementing with protein powders, especially as a post-workout meal.

How To Get Abs Fast Step 3. Start Tracking Your Food and Get Your Macros In.How to Get Abs Fast

Knowing how many calories your body needs is crucial for weight loss success! In the beginning, tracking all your foods can be a little annoying. Shortly after, I promise you WILL get used to it. Tracking food does get easier!

Make sure you consume your macros (protein, carbs, fats) for the day. To find out your macros, use this macro calculator. Another way to calculate your macros is through an app called MyFitnessPal.

The first step, download MyFitnessPal (It’s Free) and start plugging in your foods. Within a week or two, you will be able to copy and paste all the of foods you have already punched into your app. For more detailed information about how to set up this app, check out this article.

Step 3. Start Tracking Your Food and Get Your Macros In (continued)

Now, before you start plugging in your macros into the calculator, you need to decide how you want to approach this goal!

How much time have you spent building up muscle, and do you care if you lose some of that hard-earned muscle?

Personally, I would only want to lose weight fast if I had A LOT of fat to lose. 

If your body fat is relatively low, then you definitely want to approach weight loss a little slower. I would only allow yourself to be in a 100-200 calorie deficit. 

This basically just means that you are only allowing your body to burn 100-200 calories more than you are consuming. 

Why would you want to do this you ask?

To ensure you hold onto AS MUCH LEAN MUSCLE TISSUE AS POSSIBLE!

Even if you’re a woman, you want to keep as much muscle on you as possible.

This will help you:

  • Burn more calories at rest
  • Maintain your body composition
  • Help you keep your body fat in check
  • Allow you to keep the majority of your strength

In my opinion, these are all good things!

How To Get Abs Fast Step 4. Incorporate Strength Training & Cardio

How to Get Abs Fast

This requires more than just doing ab exercises. My recommendation, do more compound leg exercises such as lunges, squats, deadlifts (if your back can handle it.)

These exercises will allow you to burn more calories because you are using MANY different muscles to perform these exercise including your abdominal muscles.

Strength training has been proven to help with improving body composition and fat loss. (source).

This is why it is important to implement strength training into your workout routine.

Women tend to steer more towards cardio as their ONLY form of exercise.

Cardio in combination with strength training can be very beneficial for weight loss. Aerobic activity by itself has been proven to have little to no effect on the loss of body fat (source).

Just remember that cardio alone is not going to get you the results you want. In fact, if cardio is your ONLY form of exercise, your going to quickly lose that hard-earned muscle.

This is because you are allowing your body to become catabolic. Catabolic is the opposite of anabolic. 

When you’re in an anabolic state, you’re building and maintaining your muscle mass.

When you’re in a catabolic state, your body is actually burning up muscle and using it as fuel.

Marathon running has been shown to be EXTREMELY catabolic (source).

Honestly, if your end goal is trying to get abs fast, then just avoid long-distance running (I’ll go into more detail on this shortly).

How To Get Abs Fast Step 4 (continued)-Strength Training (HITT)

You have a couple of options for strength training routines.

You have the option of utilizing HIIT, which can be beneficial if you have MAJOR time constraints and just don’t have a lot of time for the gym or to even get to the gym.

If time is not your enemy, then I HIGHLY recommend utilizing split routines.

First off, what is HIIT?

It stands for high-intensity interval training, which basically means you are giving your all for about 30-45 seconds (depending on your fitness level) followed by a short period of rest such as 15 seconds.

An example of a HIIT workout would be something like this:

  • Jumping Lunges – as many as possible for 45 seconds (15 seconds of rest)
  • Squats – as many as possible for 45 seconds ( 15 seconds of rest)
  • Push-ups – complete as many as you can for 45 seconds (15 seconds of rest)
  • V-Ups (ab exercise) – complete as many as you can for 45 seconds (15 seconds of rest)

Repeat this circuit anywhere from 3-6 times, again, depending on where your fitness level is at.

You would only need to do this 3, maybe 4 times a week max. This is perfect for someone who just doesn’t have any time.

For those of you who do have time, we’ll now explain split routines

How To Get Abs Fast Step 4 (continued)-Strength Training (Split Routines)

Split routines are pretty common for most bodybuilders and powerlifters (you have to be either of these to reap the benefits).

A “split” is basically a routine that focuses on a specific set of muscle groups. 

For example, one day you might pair up your back muscles with your biceps, and the next you would focus on developing your chest and triceps.

Regardless of whether your a bodybuilder, powerlifter, physique competitor, or just your regular average person, you ALWAYS want to make sure you get enough rest in-between sets (unlike HIIT workouts). 

You would want to do a MINIMUM of 3 sets per exercise before you move onto the next workout.

Here’s an example of a routine I would typically use at the gym:

Chest and Tricep Day-

  • Incline Bench – 3 sets (6,8,10) – 2-3 minutes of rest
  • Dumbell Chest Press – 3 sets (6,8,10) – 2-3 minutes of rest
  • Pectoral Fly’s – 3 sets (6,8,10) – 2-3 minutes of rest
  • Weighted Tricep Dips – 3 sets (6,8,10) – 2-3 minutes of rest
  • Tricep Rope Pull Down – 3 sets (6,8,10) – 2-3 minutes of rest
  • Overhead Tricep Extension – 3 sets (6,8,10) – 2-3 minutes of rest

For this type of routine, you want to incorporate them a MINIMUM of 3-4 times per week.

If you have the time, more is always better (again, not all of us have the time to go to the gym 5-6 days a week).

How To Get Abs Fast Step 4 (continued)- Cardio

How To Get Abs Fast

As I discussed earlier, you want to avoid long-distance running. The primary reason, you’re going to end up burning too many calories and become catabolic, PERIOD!

Ok, so then what kind of cardio should I be doing?

Good question!

My recommendation would be to utilize HIIT style cardio sessions. 

Similar to HIIT routine workouts, only you would be doing this with running or some other form of cardio.

You could do sprints, or even use the:

  • Treadmill
  • Elliptical
  • Rowing Machine
  • Stationary Bike
  • Use A Regular Bicycle

There are many different ways you utilize this technique. The only notable difference between cardio HIIT vs strength training HIIT would be there are no periods of rest. 

Instead, you would just lower the intensity.

For example, you would do an all-out sprint for 30 seconds (everything you got), quickly followed by a slow-paced jog.

Rinse, and repeat!

 Step 5. Start Eating Correctly 

How to Get Abs Fast

This is the final step on how to get abs fast. This is also the most important step. YOU HAVE TO GET A HANDLE ON YOUR FOOD!

Stop eating fast food and start consuming more nutrient-dense foods. 

First, you want to make sure you are getting in the correct types of macro-nutrients!

Let’s Start With Protein:

You want your protein coming from lean sources such as chicken breast, turkey, tuna, tilapia, salmon, eggs, egg whites, lean ground beef, non-fat plain greek yogurt, lean pork, and of course whey protein powder can always help you out!

Next, We’ll Dive Into Carbohydrates:

First off, don’t fall for the “carbohydrates are your enemy” myth.

If you overdo your carbs, then, of course, you’ll put on body fat.

Guess what, this stands true for any other macronutrient.

So, don’t fall into a habit of excessively reducing your carbs (unless you want to for faster weight loss). 

For your healthy carbohydrates, you want to incorporate foods such as quinoa, oats, oatmeal, sweet potatoes, yams, brown rice, black beans, pinto beans, Ezekiel bread (it’s flourless), legumes, and wild rice

Now For The Fats:

Contrary to older beliefs, including healthy fats into your diet will ensure you lose weight properly.

You want to incorporate fats from sources like avocados, peanuts, olives, almonds, sunflower seeds, fish oil, avocado oil, coconut oil, and olive oil.

Steer away from fatty meats, dairy high in fat, and anything else that is naturally high saturated fat.

That Wraps up how to get abs fast!

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