Want to get six-pack abs in 30 days? Who doesn’t? Want to know how to get them? If so, we have the tips on how to get abs in 30 Days!
Winter is coming. Sure, if you’re watching the hit HBO show, Game of Thrones. For everyone else in the northern hemisphere, summer is just around the corner. With the hot temperatures and trips to the beach on the horizon, it only means one thing: Beach body time with your best abs. There is no greater look on the beach than six-pack abs, something everyone strives for but many come up short. To achieve your goal of flashing those washboard abdominal muscles in just 30 days, you must follow some rules and understand the myths that may be holding you back.
You can try doing hundreds of crunches or sit-ups to get rid of lower belly fat around your abdomen, but it is not going to work. Far too often, gym goers fall for the spot reduction theory and they think this is how to burn fat and get lean. Whether they are trying to get rid of the flabby backside of the upper arm or lose some weight in their rear, performing exercises to target those specific areas is not going to get rid of fat.
Will it help strengthen those areas of the body?
There is no evidence to support the belief that it could lead to reducing the amount of fat in those areas, though. If you have a load of laundry on your washboard abs and are attempting to unveil them, do not fall for the spot reduction myth. Instead, focus on the bigger picture: Proper exercise, nutrition, sleep, and preparation.
That’s how to build abs!
Do Full Body Strength Training
Instead of focusing solely on your core, the main focus should be on full body strength training. Doing crunches and sit-ups in sets of 100 will leave your abs burning.
Is it doing much to get you that six-pack you crave, though?
The focus should be on compound movements for your workout schedule.
Follow the 80/20 rule when you are in the gym.
What does that mean?
Simple, 80% of your strength training should be comprised of compound movements and 20% should be isolation exercises.
Which compound moves should you be doing?
We’re talking deadlifts, bench presses, pull-ups, push-ups, and squats.
But how is that going to get me flat abs if I don’t feel my abs burning after every rep?
Compound movements have countless benefits. Not only are they multi-joint movements that target more than one muscle group per time that will increase your efficiency, but they also are the key factor in packing on lean muscle.
To increase strength and gain muscle, the body must undergo stress for your gym workouts. The stress placed on your system causes a reaction from your body to produce more testosterone and growth hormone. With increased levels of those two hormones in your bloodstream, the muscle-building process is enhanced.
Moves such as biceps curls or calf raises do not provide that stressful effect. Deadlifts, however, not only hit every muscle on the posterior portion of the body, but they also target the arms and core. There are few muscles that deadlifts do not hit. Be smart and plan your muscle building workouts around compound training. You will build more muscle, as well as have an increased metabolic effect, which will keep you burning fat well after your workout.
Do Some Abs Training
While compound movements should be the foundation of your programming, abs training will help. You have to be smart though. Just doing sit-ups and crunches will not do the trick.
Think of your core and some of the movements you do in everyday life. Twisting, turning, bending, extending and more! If you do that every day, you must train in different planes of movement. Sit-ups and crunches work in the sagittal plane, which divides the body into left and right.
How about the transverse and frontal planes?
To target the transverse plane, which splits the body in upper and lower halves, rotational movements will do the trick.
Grab a medicine ball and perform a Russian twist. Sit on the floor with the medicine ball close to your body. Keeping a straight back, lean backward and lift your feet off the floor. Begin the movement by rotating back and forth for 10 to 12 reps on each side.
Lastly, how about the frontal plane?
To target the abs in this plane, we focus on side movements. Try side hip lifts to hit this region. Start by setting up in a side plank position. Your elbow should be on the floor directly below your shoulder. Stack your feet and straighten both legs. Initiate the movement by lifting up your hip, into a side plank position before returning to the starting position. Perform 10 to 12 reps before switching to the other side. Be smart with your core training and be sure to work in all planes of movement to get a full training effect.
Do Some Cardio Training
Busy at work, with your personal life or just straight up don’t have time to work out for hours every day? That’s fine.
But how do you get in your cardio training?
Walking or running on the treadmill for 60 minutes each day will burn plenty of calories, but is it going to help you get abs quicker? Also, what about cardio before or after weights?
Not really. Instead, focus on high-intensity interval, or HIIT, training when it comes to your cardio.
Able to be completed in a quarter of the time, HIIT requires maximum effort. Jump on a stationary bike or grab a jump rope. Perform five rounds of 30 seconds of high-intensity work followed by 30 seconds of rest.
Don’t have equipment handy?
Perform burpees or jump lunges in the same sequence and your body will be left in a pool of sweat.
So what are the benefits to HIIT besides efficiency?
When performing these high-intensity intervals, your body is left with an oxygen deficit. To combat that deficit, your body continues to burn calories up to 24 hours after your workout is complete. With an increased metabolic effect, your cardiovascular system is also stressed to the max during training and your heart, lungs, arteries and veins all become more efficient. Burn more calories, create more lean muscle and be efficient with HIIT.
Your Meals And The Timing Of Them Matter
Training is half the battle but if you do not fuel your body properly, you will never achieve your desired results. Nutrition is one thing that many people struggle with. Whether it is being unprepared, not eating the proper foods or going out to eat too often, nutrition is extremely important.
First, instead of eating three big meals per day, divide it into four-to-six smaller meals spaced evenly apart. Larger meals result in overeating. When we overeat, especially with carbohydrates, our body takes longer to process the food. When our body cannot use the carbs that we eat, it stores it as glycogen.
Glycogen is basically your backup source of energy and almost like a generator. When the glycogen stores are full though, the rest is stored as fat. With smaller meals, you will not overeat, and your body will turn into a fat-burning machine.
While smaller, more frequent meals are key, the quality of food is even more important. Cut out processed foods and added sugars. Each meal should be high in lean protein content. High sources of protein, the building blocks for muscle, include chicken, fish, eggs and lean beef. When trying to build lean muscle, more protein is better so make sure to feed your muscles with fuel.
Carbs are bad, right?
Wrong. Carbs are very important. Good carbs such as sweet potatoes, fruits, and brown rice provide plenty of vitamins, minerals and antioxidants. They are especially important post-workout, are processed by the body quickly and there is less chance they will be stored as body fat.
Lastly, how about fats?
Fats are bad, right?
Trans fats and saturated fats are not good, but there is such a thing as healthy fats. Salmon, nuts and olive oil are great sources of fat and these are not only filling, but help keep your insulin levels stable. Unstable insulin levels can lead to increased body fat.
Eating a healthy diet is important, but how do you do that with a busy schedule? Preparation is key. After all, before you go into a big meeting at work you would be prepared. This is no different. Make it a priority and plan your meals ahead of time. Create a schedule of what you are going to eat and prepare as much as you can ahead of time.
Put together fruit and veggie packs, as well as nuts so they are easy grab-and-go items. Items such as rice, beans and potatoes can be cooked in bulk and used over a few meals.
What You Drink Makes A Difference
On a daily basis, millions of Americans kill their chances of getting a six pack just by making bad drinking choices. One syrup filled, whipped cream frappe from Starbucks could turn a good day into a dietary disaster in a matter of a few sips. One can of soda isn’t much better.
Fruit juice is better?
It can be, but they are also full of sugar. These drinks hide so many calories in them that no amount of working out could erase their damage to your six pack. If you want to make sure you’re fueling your body with the best things to drink, consider any of the following drinks on this list.
It has zero calories. It has zero fat. This is the one true building block of your life and gains in the gym. You need water. Drink as much of it as you can. Aim to have about an ounce of water for every pound of bodyweight if you are training hard. But don’t over drink it – especially if you are trying to get cut for the beach! Too much water can make you get a little puffy. Sip, don’t gulp and don’t overdo it and you’ll be fine. Kick it up a notch by throwing in some lemon to curb cravings.
It has just two calories per serving. It has zero fat. With so many health benefits, it’s hard not to make green tea the best drink choice out there. The bottom line is that drinking green tea won’t just prevent you from taking in too many calories. It will also ramp up your fat loss, which will ensure you’ve got your abs popping in no time.
Can’t handle plain tea?
No problem. Throw in a few frozen berries, stir in a spoon of honey or reach for a non-calorie sweetener.
It has no calories and no fat. It is a great pick-me-up, a great tool to shed excess water and a great tool to get ripped. You will also get the added bonus of caffeine, which has been proven to help you do more in the gym. Get yourself a mug before your workout and another after. You’ll see the difference within one session.
You don’t need sugar, cream or any of those add-ons they put at the coffee shop to make coffee taste good. Take it black. You will learn to love the flavor. If you’re a hater, try watering it down a little as you build up a taste for it.
If you want to have six-pack abs, you’ll have to put all the pieces of the puzzle together. Training in the gym properly only does half the trick. You must combine that with good nutritional practices. Stick to strength training, supplement it with smart core training and eat the right foods. If you do those things, you will find yourself ready to unveil your abs when the summer season hits.
By Adam Clark, CPT