I want a set of shredded abs. How long does it take to get a six pack? It seems as if every person that works out or wants to start working out asks themselves or those around them that question at some point. How long until I can have six pack abs too? Well that can be a difficulty question to answer because everybody is different and how far away you in particular may be from getting a tight and flat stomach depends on variables such as how hard you work out and what your diet is like. With this being said you cannot expect to realistically have a defined six pack within a few weeks of training and in all likelihood it is going to take you months of effort in the gym and definitely will take a strict diet to see those abs. It took you months or years to cover your body in fat and you’re expecting to resemble a Greek statue in mere weeks? No, it doesn’t work like that. However, if you commit yourself totally to the end goal of having six pack abs you will see results and the following tips can help guide you closer to the finish line.
1. More frequent cardio sessions
While it is said that a great body is made in the kitchen and for getting a six pack this is definitely true there is still work that needs to be done in the gym. Too often people think of cardiovascular exercise as sitting on a boring stationary bike and peddling slowly for an hour (Look at the right kind of cardio program for burning fat). It doesn’t have to be this way and in fact you can cut down the amount of time to about 20 minutes if you are willing to bust your butt and ramp up the intensity. Often what I will do when stripping away any fat I have gained over the winter months or while bulking up is to do brief 15 minute cardio sessions with two or three different exercises. Not only can I keep the intensity high I don’t get bored with 30-45 minutes of the same old thing. For instance, I will start off with a mile and a half run then get on the exercise bike and finish off with the elliptical machine. Also check out: How to Get the V-Cut Abs Look
Also, as the title says the frequency with which you train for cardio will also help you get down to your six pack body quicker. I wouldn’t do cardio everyday but build up to 4-5 cardiovascular workouts a week and really try to make yourself work hard while you’re doing these exercises. Remember average effort is going to get you an average body.
2. You must lift weights
Lifting weights not only burns more calories during your trip to the gym but the increase in muscle mass will also help you burn many more calories throughout the day. Now while you are in fat loss mode you probably won’t add very much muscle unless you’re a beginner but you don’t want to be losing muscle mass either so you need to keep them worked. Three days a week of 45 minutes of weight lifting is a good place to start and if you are new to weight lifting start there and maybe add a few more days as your body starts to adapt to the stress. Specifically for getting a six pack you should do some weight training for your abdominals to build some mass to your abs so that they have a more defined look. If you simply just get skinny you abs will look flat and your six pack not very impressive at all
3. Drink Water
Water not only hydrates you but also gives a slight boost to your metabolism. Beyond that it always has zero calories and isn’t going to add stores of fat like the calorie heavy and sugar laden soft drinks will. If you want six pack abs you are going to have to sacrifice in many areas in your diet and this one shouldn’t be too hard to do. If you like to drink a few sodas a day understand that it adds hundreds of extra calories onto your total for the day and you are not going to just burn it all off when you workout later. Just stick to the basics and drink plenty of water.
4. Train your abs the right way
Despite what you may have heard you cannot simply spot reduce the fat that covers your abdominals by doing a bunch of ab exercises. Sorry to burst your bubble if you thought that the secret to great looking abs could be found by doing hundreds of crunches or sit ups each day. Your abdominals are a muscle group like any other and as such they do require rest to recuperate and grow. By training your abdominals every day you are only going to make it take longer to see the six pack abs that you want. As a general rule of thumb you should only train them maybe 2 or 3 times per week and anything above that will just be overkill.
5. Smaller and more frequent meals
Eating 5-6 smaller meals a day increases your metabolism and helps to fight cravings when you can eat every few hours. Now this being said you know that you cannot eat unhealthy foods and expect to lose enough body fat that it requires to get a six pack. Try and stick to unprocessed foods, veggies (low in starch), and lean cuts of meat with plenty of protein.
Remember that a great six pack is not made overnight and it will take time but if this is a goal you have set for yourself do the work that it takes in the gym, in the kitchen, and in your mind to help keep you on track.