How to Get Six Pack Abs in One Week
- 1). Clean up the diet. The first step lies in the diet. Eliminate all the bad foods. This includes saturated fats, deep fried foods, processed foods, highly refined foods and high calorie beverages. All of this stuff will cause sluggishness and it will also promote weight gain.
- 2). Bring in the good food. Your body needs to run on high octane fuel. Now that you got rid of the bad, bring in the good. Eat foods that are nutrient dense and low in saturated fats. Some examples would include lean meats, fish, low fat dairy products, fruits, vegetables, nuts, seeds, beans, legumes and plenty of water.
- 3). Do high amounts of cardio. This is going to be done every day. Do high intensity interval training on alternating days of regular cardio sessions. Both types of training should be for no less than 60 minutes. This will ensure you are getting a sufficient calorie burn. After all, in order to see your abs, you must also melt the fat away from your gut.
- 4). Do intervals. For interval cardio days, follow this example. Do a 10 minute warm-up run, then alternate going all out for 30 seconds and at moderate pace for one minute. Do this back and forth for 40 minutes, then do a moderate pace for the last 10 minutes. By doing this type of training, you will get the most efficient calorie burn and you will also amp your metabolism hours after training.
- 5). Do regular cardio. On the alternating days, do regular cardio for 60 minutes. This can be running, biking, swimming, stair stepping, rowing or a combination of them all. The important thing to do is keep your intensity moderately high.
- 6
Ab work on a BOSU
Work your abs. Work your abs immediately after your regular cardio workouts. Perform exercises that target the whole abdominal wall. This includes the upper abs, lower abs and obliques. Keep the reps and sets high. Perform 8 to 10 sets and aim for 15 to 25 reps. Do the same exercises for the whole week. - 7). Do power swings. Work your abs immediately after your interval days as well. This is going to be done a little differently. Perform medicine ball swings with a Power sling and a medicine ball. After your interval routine, grab the power sling with a 4 to 8 pound medicine ball in it. Swing it around in front of your body with both hands in a clockwise motion. Then change direction and go counterclockwise. Then do figure-eights both directions. Now grab the rope with one hand. Do circles in both directions with both arms and then do figure-eights in both directions with both arms. Do sets of 25 with no rest in between routines.
- 8). Sleep well. Being that this is such a high intensity routine, you are going to need adequate time to fully recover. Aim for 7 to 9 hours of sleep every night. It is at night that the body rebuilds and regenerates.
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