How to get six pack abs in a month

Get six pack abs – it sounds harder than conquering Everest, but in fact, with the right exercise, healthy eating and determination, you can completely own the body. Admirable six pack after just one month. The following article will help you make every guy’s dream come true.

Table of Contents

Set up your workout mode

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Do specialized abdominal exercises. Practice 5 days/week. Each exercise lasts from three to four sets, each set you should try to perform the movement as many times as possible. Once you’ve done more than 30 reps in a set, you can add weight (such as using a weight ball) to increase the difficulty while reducing the number of reps in each set. You can do exercises like: ^{[1] X Research Sources}

Lie on your back, raise your legs on the couch and straighten them. This exercise targets the lower abdomen.
Lift your legs up. This exercise targets the upper abdomen.
Twist abs, targeting the obliques.

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Practice HIIT. HIIT (high intensity interval training) includes all types of cardiovascular exercise. Many people think that the more sit-ups, the easier it is to develop abs, in fact, what you need to do to achieve your six-pack dream is to significantly reduce the amount of body fat. That is also the purpose of HIIT exercises. Jogging, cycling, and swimming are all good ways to get your body to sweat. Here is a HIIT workout that you can refer to:

Ten 100m sprints combined with a 100m walk. This means that you run at full speed for 100 meters, then walk briskly back to where you started. Repeat this process 10 times, the session lasts about 30 minutes. The purpose of the exercise is to maintain a fast heart rate for 30 minutes. You should do this exercise 5 times a week, combined with abdominal exercises.

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Make a workout plan and stick to it. You should try doing cardio in the morning and abs in the afternoon or evening. Once you figure out what works best for you, combine it with a healthy diet and stick to it for a month.

Change your diet

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Develop a pure diet. Clean diets are diets that do not use processed foods. Instead, combine whole, unprocessed foods to create a sensible, balanced macronutrient diet. Processed foods are full of problems – especially when it comes to foods that go through a lot of processing, the more you should stay away. Such as:

Fast foods like fries, burgers, and frozen foods are among the most processed foods in the processed food chain.

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Maintain a balanced diet. To develop six pack abs, you need a balanced diet that includes lean protein, fruits, vegetables, fat-free milk, and healthy carbohydrates. Meals should focus on fruits, vegetables, and small amounts of carbohydrates for extra protein. However, you can eat more carbohydrates during breakfast and after cardio.

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Eat six meals a day. If you want to lose weight, not only should you not skip meals, but also eat up to six small meals a day. Each meal provides no more than 400 calories. As mentioned, you need a balanced diet, so try to supply your body with the right amount of protein, fruits, vegetables and whole grains each day. If you don’t want to have to cook for every small meal, you can use protein shake as a snack. To achieve the goal of six pack abs, you can refer to the one-day eating plan as follows:

Breakfast: one egg and spinach mixed with fat-free cheese, served with two slices of whole-grain toast.
Snack 1: two tablespoons of low-fat frozen yogurt, no frosting added.
Lunch: fried pasta with shrimp, including: noodles, mushrooms, olive oil, shrimp, spices and vegetables.
Snack 2: a bowl of tomato soup.
Dinner: braised chicken with vegetables.
Snack 3: protein shake nutritional water.

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Drink a lot of water. It is important that you stay hydrated throughout this month of intense workouts. When we are dehydrated, the body will retain water, causing us to become edematous. Therefore, you need to drink plenty of cold and clean water throughout the day to keep the body from becoming dehydrated and edematous.

Advice

Give yourself a six pack abs-related bonus to stay motivated to stick to your workout and diet plan. It could be a beach vacation, “buying” a new outfit, or showing off your sexy six-pack at a pool party that your ex also attended.

Steps

Set up your workout mode

Change your diet

Advice

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