Contrary to popular belief, it’s possible to get 6 packs in 6 weeks. But it’s just not easy. You have to give up several favorite snack, junk and drinks and eat what will bring your closer to your six pack goal.
In addition, you’d have to spend more time at the gym, working out those muscles and sculpting your abdomen.
In fact, if you want to have six packs,then you have to start now.
If you must look good in that swimsuit, then you need to put in the dedication, discipline, and hardwork required.
Because it’s really hard. Damn hard, but not impossible.
So, if you have a 6 pack goal in 6 weeks, then this article is just for you. As it shows you how to hit your goal.
Let’s start with the basics.
Understanding your Abdominal
Your abdominal region (mid section) contains muscles that support the trunk, allow movement, and hold organs in place by regulating internal abdominal pressure.
In order to build and sculpt your abdominals, you’d have to take a different approach from the regular weight lifting.
The abdominal muscle is made up of four muscle groups that combine to cover the internal organs.
These muscle groups include;
- Transversus abdominis
This is the deepest muscle layer. Its main roles are to stabilize the trunk and maintain internal abdominal pressure.
- Rectus abdominis
This muscle group is located between the ribs and the pubic bone at the front of the pelvis.
When contracting, this muscle has the characteristic bumps or bulges that are commonly called ‘the six pack’. The main function of the rectus abdominis is to move the body between the ribcage and the pelvis.
- External oblique muscles
These are on each side of the rectus abdominis. The external oblique muscles allow the trunk to twist, but to the opposite side of whichever external oblique is contracting. For example, the right external oblique contracts to turn the body to the left.
- Internal oblique muscles
These flank the rectus abdominis and are located just inside the hipbones. They operate in the opposite way to the external oblique muscles. For example, twisting the trunk to the left requires the left side internal oblique and the right side external oblique to contract together.
Your core is a strong column that links the upper body and lower body together. In fact, having a solid core creates a foundation for all activities.
Your core muscles are the muscles deep within the abdominals and back, attaching to the spine or pelvis.
Some of these muscles include the transversus abdominis, the muscles of the pelvic floor, and the oblique muscles.
Generally, all our movements are powered by the torso. The torso is the combination of the abdominals and back, working together to support the spine when we sit, stand, bend over, pick things up, exercise, and more.
Before you start working out to get 6 packs in 6 weeks, it’s important you know that you can strain your abdominal muscles from overstretching or overuse.
A poorly performed workout routine can strain the abdominal muscles, which can result to lots of pain.
If this strain occurs close to the ribs, pubic bone or hip bone, they can be difficult to manage.
This is why it’s best to warmup your muscles before you exercise. This will give your body time to gradually adjust to the stress it’s about to take in, and prevent you from having an injury.
However, if you injure yourself, stop and continue the workout another day.
How to get 6 packs in 6 weeks
Getting 6 packs in 6 weeks is possible if you stick to following tips.
#1. Have the right diet
Diet is key to anything weight loss or toning off muscles. Eating the right foods and avoiding excessive junks is one of the best ways to get 6 packs in 6 weeks.
Here are some things to consider for your diet;
a. Drink lots of water
Whenever you get that craving for a tasty liquid, drink water instead. Water is a very easy thing to consume everyday that will help to keep you feeling full.
And this is good. Because the more filled you feel, the less likely you’d eat lots of snack and junk.
Also, drinking water can reduce the number of calories you take in daily, which will prevent your body from accumulating excessive fat.
It also keeps all your organs functioning properly.
b. Do more fruits and vegetables
Everyone knows that the trick to losing weight is eating more fruits and vegetables. The vitamins and minerals contained in it will help you be healthier, feel better, and operate at your full potential.
In addition, the fiber contained in these fruits will keep you feeling full, resulting to less appetite to eat junk and processed food.
So, when next you feel hungry, or want to binge eat, consider having a bowl of fruit salad. You can also cook veggies on the barbecue and season them so they taste really good.
Usually, lots of people refrain from eating veggies because they’re just there, bland, and sometimes tasteless. They’re not wrong though. But you can make yours better.
Have fun while dressing your veggies, and you’ll find yourself interested in eating that life-saving veggie in front of you.
For best results, avoid root vegetables.
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c. Avoid junk and processed food
Want to know another thing that keeps you from getting 6 packs in 6 weeks? It’s eating junk and processed food.
This is because these foods contain a lot of carbs, fats, calories and preservatives which by now you’d have guessed isn’t right for you.
More so, they cause your body to raise blood sugar, insulin and store energy as fat. And the calories they give is so hard to burn off.
The truth is that junk and processed foods can be so enticing. It’s so hard to let go of ice cream, chips, or even burger(I’m literally in tears right now typing this, lol).
But you’d have to let go of them for the most part if you really want to sculpt your abdominals and have your 6 packs glaring in 6 weeks. I’m not saying forget it entirely. I mean, cut it down to a 90%.
Replace the junks with fruits and vegetables. That way you have the nutrition you need to live a healthier and longer life.
d. Lean Protein is best
In grade school, we were taught that protein is the building block of the body.
This is true, because, if you don’t eat enough protein, your skin, muscle, and other tissues will feel the impact. And trust me, it ain’t good.
Protein has been proven to help in fat metabolism, suppressing your appetite, and keeping you from gaining so much weight. With every meal, use a portion of protein as your base.
Good protein includes; eggs, tofu, chicken, fish, and milk.
Other diet tips you should consider are;
e. Try to eat more
While working to get 6 packs in 6 weeks, you’d use a lot of energy. All the workout routines are intermidiate to high intensity workouts that will consume lots of the energy you get from eating.
So, its best to eat more. However, eat the right thing – fruits, vegetables, nuts, low-carb foods.
f. Give yourself a cheat meal
Every two weeks or 12 days, give yourself a cheat meal. A cheat meal here means eating anything you want.
The beer you want to drink so hard, the chicken, and lots of enticing stuff you had to hold back on, you can have them.
g. Consume protein shakes
There are safe post workout shakes out there that you can consume. If you find any that suits you, do well to have some.
Protein shakes helps to stabilise your hormonal system to enable tissue regeneration, and keeps the blood sugar stable.
#2. Exercise to get 6 packs in 6 weeks
Exercises and body toning go hand in hand. Exercise helps you burn calories, and tone different parts of your body, including your abdomen.
So, try out these exercises if you want to have 6 packs in 6 weeks.
Cardio, also called aerobic exercise, is any form of exercise that increases your heart rate.
Regularly incorporating cardio into your workout routine can help you burn excess fat and tome your 6 packs, making them glaring in 6 weeks.
More so, studies have shown that cardio is very effective when it comes to reducing belly fat. And this is good because when your belly fat reduces, your muscles become visible.
Activities like walking, running, swimming, biking, or engaging in your favorite sports are a good way to incorporate cardio into your day.
b. Overhead Squats
Overhead squats are another exercise that can help you get 6 packs in 6 weeks. Because it has high metabolic output as multiple joints are used.
Additionally, it works the midsection by stabilising the weight above the head while simultaneously stretching the midsection.
To perform overhead squats,
- Grab a barbell with palms facing down and hands almost at the ends of the bar. Lift it to your chest then overhead, locking your arms and retracting your shoulders to take the weight. This is your start position.
- Keep your arms straight and avoid arching your back
- Push your hips back and bend your knees to lower your body until your thighs are parallel to the floor.
- Drive your heels into the floor to push yourself explosively back up to the start position.
- Lower the bar when you’ve finished all your reps.
Do this for 3-4 sets, with 20-30 reps each, and rest for 30 seconds at interval.
Burpees are High Intensity Interval Training (HIIT) exercises. HIIT exercises involves putting in maximum effort in one routine for a short time, which is followed by a longer period at a slower pace.
To perform burpees;
- Stand with your feet hip-width apart and your arms at your side.
- Bend your knees into a squat, then place your hands on the ground between your feet.
- Jump your feet back to land in the top of a push-up position.
- Then, jump your feet back up to where your hands are, moving from a frog-like squat into an energetic jump in the air.
- Land softly
Repeat this routine for 30 seconds before you rest.
d. Mountain climber
Mountain climbers are a great way of getting 6 packs in 6 weeks. Its intensity and efforts used, help to burn fat around the arm and belly area.
To perform mountain climbers;
- Get into a push-up position, with your hands directly underneath your shoulders.
- Squeeze your stomach muscles and keep your butt and back in a straight line.
- Pull your left knee in toward your left elbow, as if you are actually climbing a mountain.
- Switch sides or do both legs at the same time.
Do this for 30 seconds before you rest.
Press-ups are the most common exercises for giving 6 packs in 6 weeks. This is because they continually work on your mid section while working other parts of your body.
To get the best results, do as many standard push-ups as you can. If it gets tough, drop your knees and continue in that position.
Do this for 3-4 sets with 15 reps in between. Afterward, you can rest for 30 seconds.
Planks are my least favorite exercises to do. I think it’s because time never seems to pass by quickly when I’m in the plank position. One minute feels like 10 years, and it’s so frustrating.
But I still have to do them to maintain my belly because they are very effective.
Planks work multiple muscles at once, including your abdominal muscles, which makes them qualified to be on this list.
To perform planks,
- Go on the floor on your hands and knees
- Lower your forearms to the floor with elbows positioned directly under your shoulders.
- Then, step your feet back one at a time to form a straight line from head to heels.
- Hold your core and tighten every muscle in your body.
Try to hold your position for 30 seconds.
g. Split Lunge
Another exercise to help you get 6 packs in 6 weeks is the split lunge workout. This is because it works your midsection by stabilising the weight above your head by using multiple joints.
To perform the split lunge exercise,
- Set up a lunge position
- Move your back knee to the floor in a forward lunge position.
- As you reach the end of the movement press both dumbbells above your head.
Do this workout routine for 3-4 sets of 15 reps each. You can rest for 30 seconds.
h. Reverse crunch
Reverse crunch is one of the effective workout routines to get 6 packs in 6 weeks.
It’s an advanced exercise that you can incorporate into your routine within the 4th week of your exercise.
To perform the reverse crunch;
- Lie on your back with your palms on the floor and feet up at a 90-degree angle.
- Lift your bottom off the floor while bringing your legs towards your head so that your hips go towards your rib cage
- Hold the contraction for a couple of seconds then lower legs.
- Be careful not to bounce your legs up.
Rest for 30 seconds before your repeat the procedure again.
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i. Hanging leg raise
The hanging leg raise is a high level exercise that works the abdominal muscles.
While the traditional crunch and its variants give a top-to-down approach, the hanging leg raise is a bottom-to-top approach that works the ab marvellously.
To perform the hanging leg raise, you’d require a pull-up bar then;
- Bring your legs off the floor to make a 90-degree angle and then lower down
- Raise your legs to the level you are able to do with good form. Aim to raise them parallel to the ground (hip bent at 90 degrees) or a little higher.
- Slowly lower your legs back down to vertical, inhaling. Maintain the posterior pelvic tilt even at the bottom of the movement.
Try to do as many as you can.
Getting your 6 packs in 6 weeks is very much possible. You just need to eat right and work out better.