Six pack in a month: 6 easy doable steps to make it possible

six pack in a month

“How to get a six-pack in a month? how to get six-pack abs in a week? how to get abs fast in a month? how to get a six-pack in 3 minutes?”

I am pretty sure about you that you would often have encountered all sorts of these questions in your gym room and, as a result, you might also be curious to know how you can get six-pack abs in a month fast? It is totally understandable…

Ripped, chiseled abs are the pinnacle of success for many fitness enthusiasts. Why? Because they are few muscle groups of your body that showcase a visible transformation in your body to the outer world. They tell the world you’re strong and lean and that lasagna has no sway over you. 

But mind you, such skinny abs are not easy to achieve. The reality is everyone wants those elusive abs,  but few know how to get them. So, then is it a super-secret to know how can you get a six-pack in a month? Well Not really!

But, if you are really serious about building those abs fast then don’t miss out on what is written below giving you a precise idea of how you can get a six-pack in a month.

Anatomy of a six-pack : different types of Abs
 

But before I reveal the secret details of getting six-pack abs, let me briefly explain the Abs muscles in your abdomen.

The major muscle in your belly giving you that washboard appearance is actually the abs. It’s a long, flat band of fibers that extend vertically from the pubic bone to the ribs. It lies over the internal organs and functions to help hold these organs in their proper place. It’s a divided muscle with a right and a left half that run parallel to each other.

Each half is divided into three segments by connective tissue. These six bands of connective tissue are the ones that actually give your abdomen its “Six-pack look”. All your fitness efforts are actually to make these tissues visible from layers of fats.

So, regardless of how well-toned your rectus abdominis is, if it’s hidden under layers of fat, your six-pack won’t be visible. These layers of fat are either in the form of 90% subcutaneous fat (meaning lying just under your skin) or 10% visceral( meaning lying beneath the abdominal wall and in spaces of intestine and liver.

In short, to unearth your precious abs, you have no choice but to lose both types of these fats and abdominal muscle toning exercises like crunches will not suffice.

Doing targeted exercises like crunches are great for toning abdominal muscles, but losing both subcutaneous and visceral fat is the first step to unearthing your abs.

What are 2 pack and 4 pack abs?
Generally, a normal person would have 6-pack hidden under his layer of fat. However, there are exceptions who have 2 and 4 pack abs.

A 2 pack abs have only 2 muscles running parallel to each other in rectus abdominis. While a 4 pack abs have 2 pair of abs muscles running parallel to each other in rectus abdominis.

Whosoever the abs you have, the general guidelines to build them remain the same i.e a proper diet and proper physical training regimen.

How to get a six-pack in a month?

A general rule of thumb: The more fat you have, the longer it will take to shed it and then to showcase six-pack abs.

How fast you can wait to showcase those six-pack abs to the outer world, depends on factors like how much fat you have to lose, and how dedicated you are to eating clean and working out.

So, how you can get abs in a month boils down to 3 main factors:

  • Melting your current fat levels
  • Finding an ab-building dieting routine
  • Getting an exclusive abs building training program

Let’s go through each of these 3 crucial steps and try to determine, how you can master these factors to realize your goal of achieving a six-pack in a month.

Step 1: Melting your current body fat levels

Getting six-pack abs takes as long as necessary to shrink the layer of fat covering your abdominal muscles. That could take time, depending on where you’re starting from and how quickly you’re able to burn fat through diet and exercise.

But you are wondering a basic counter-question? “How do I know how much fat I have to lose ?”.To know that continue reading below.

How much fat to Lose?

To get that magic six-pack, fitness and fat loss expert Michael Matthews explains that men need to reduce their body fat to 10% and women need to drop to approximately 20%. Why?

Because, at this very point, the layer of fat covering your abdominal muscles has shrunk enough to give a clear view of your much-awaited abs tissues underneath it.

According to another source Human Kinetics, the average man between 30 and 45 years of age has 10 to 18 % of body fat and the average woman of the same age has 14 to 24 % of body fat. If you lie in this bracket of fat quantity, as a man, you’ll have to shed between 8 and 14%, and as a woman,  5 to 11% of abdominal fat.

To convert into an easily digestible percentage of fat to lose, you need some simple math calculation.

Bodyweight required = Lean body weight / (1-desired body fat percentage)

  • Your required bodyweight is your weight after you have reached your body fat goal. 
  • Your lean body weight is how much muscle tissue you currently have.

To determine this, you’ll have to have your body fat-tested. Let’s put that into a real-life example:

Let’s suppose a person ‘jack’ who weighs 170 pounds and has a 20 percent body fat. That means he has 136 pounds of lean muscle mass. His goal is 8 percent body fat, which means:

Desired bodyweight = 136/(1 – 0.08) = 148 and 170 – 148 = 22.

So, Jack needs to shed 22 pounds of body fat.

An important reminder:

While estimating your body fat percentage levels, you need to keep in mind that most accurate body fat measurements come from dual-energy X-ray absorptiometry (DEXA) scanning, air displacement (BodPod) and hydrostatic, or underwater weighing, which come with a hefty price tag.

Other cheaper options like bioimpedance and skinfold testing, but the results are not always accurate.

Step 2: Maintaining a six-pack building diet

Now that you know what body percentage fat you have, here comes the next step i.e maintaining your dieting program to melt that body fat to required levels and finally that six-pack starts showing its beautiful face.

But for that, you have to religiously follow “ An ab diet”- essentially creating a calorie difference. However, before going into that detail, first, you need to grasp how exactly the process of fat loss works?

How fat loss works?

Fat is energy in the form of calories. You gain fat when you more calories than you need for energy. As a consequence, your body shuttles those extra calories to your fat cells for safekeeping and future use in case of starvation.

Therefore, to reduce fat, you have to get your body to use those fat stores which means you must lower your calorie intake below your calorie needs. Your body then itself will need to dig out those fat stores for the energy it needs.

An important note about calories
Theoretically, 1 pound of fat contains a certain number of calories. According to credible fitness experts, this number is 3,500 calories. So, for every 3,500-calorie deficit you create, will you burn 1 pound of fat?

But here it all becomes very complicated.

According to Denise Webb, Ph.D., RD, the 3,500-calorie rule may only work short-term fat loss until a few pounds, but as an individual keeps losing weight, dynamic changes occur in your body like energy balance and physiological adaptations that might slow down your fat loss progress.

What to eat to get abs: Best dieting tips for abs in a month 

As said earlier, doing abs-building exercises is only half the puzzle about getting those six-pack abs. In fitness, an appropriate diet is fundamental; without it, you can anywhere close to your dream shape.

The following are the best dieting tips that you can adhere to, to get those coveted abs as quickly as possible.

1. Immediately cut out your sugar intake

Sugar is the number 1 enemy of fat loss/weight loss i. If you want a six-pack, you’ve simply got to cut out sugar, except for some special times.

This means saying goodbye to all your favorite sweet delights like.

  • sugary cereals,
  • flavored coffee drinks, 
  • soda, 
  • baked goods 
  • ice-cream
  • alcohol

2. Only eat whole, fresh foods

Discard almost anything that is processed in a bakery or is in a bag, box or tray; ditch chips and other snack foods, frozen meals, and fast foods.

Embrace and only eat foods that are as close to nature. So, make your body used to only these things.

  •  fresh vegetables,
  •  whole grains, 
  • lean protein, and healthy fats.

3. Enhance your daily protein intake

Remember one thing: When you lose weight, you are always going to lose your lean muscle mass. To compensate for your lean muscle mass loss, it becomes crucial to consume adequate enough amounts of protein.

How much to take? Aim for roughly 1 to 1.5 grams for every two pounds you weigh.

One research published in Nutrition Review noted that people who consumed an above-average quantity of protein ( i.e 1.2-1.5 gm per 2 pounds of body weight) were better able to preserve lean muscle mass as compared to people who consumed only 0.8grams per 2 pounds of body weight.

In total, this results in minimum daily consumption of 90 grams plus protein for a person averaging 150 pounds.

Best Protein-rich foods include:

  • Chicken
  • Salmon
  • Cheese
  • pork, 
  • beef,
  • Turkey,
  • Legumes,
  • Nuts,
  • certain dairy products like Greek yogurt.

Foods to eat for a six-pack

Aside from hitting the gym, choosing the right foods can help you get abs quicker. Here are a few of the best foods to eat on an ab-building diet.

  • Whole grains
  • Fruits and vegetables
  • Nuts and seeds
  • Fatty fish
  • Legumes 
  • Tea
  • Non-starchy veggies

Foods to avoid for a six-pack

The following are foods must be avoided at all costs if you want to get those six-packs.

  • Refined grains
  • Sugary snacks
  • Alcohol
  • Fried foods
  • Sugary drinks

Step 3: Training/workouts program for six-pack abs

Now we reach the final but a very important step for determining your six-pack building success. Here are some of the best abs workouts you can do to get that chiseled, toned and shredded look you’ve been craving for, as quickly as possible.

Best Abs workouts for 6 pack in a month

The following are some fo the best fat burning workouts that would help not only help to lose belly fat to reveal those abdominal muscles aka six-pack but would also tone your all the core muscles as well.

1. Reverse crunches

Instructions

  1. First, begin with lying on the floor with your legs just extended straight to you. 
  2. Then, start bending your knees and try lifting your feet until your thighs are just perpendicular to floor i.e at a 90-degree angle to the floor.
  3. Then get you knees to tuck in your chest and try lifting the hips above the floor
  4. Now bring back your legs to the starting position by lowering them.
  5. Now, keep repeating this moment for one and a half minutes.

2. Oblique crunch

Instructions

  1. Firstly, lie on your right with your upper body just off the bench 
  2. Now, get your bottom side to the front and fix your heel just under the bench and after this get your upper leg back and fix your toes just under it.
  3. Now extend your torso downwards the floor at about a 30-degree angle below the bench.
  4. Now, slowly lift your hand upwards so that your hand palm is touching your head in close and put your right hand on your side torso like if you are hugging your torso and you feel them being stretched.
  5. While keeping your legs stable, try crunching your left-hand elbow up and side, then taking it towards your left hip to a maximum height
  6. Now get yourself back and down to your initial position where you started just underneath your bench. This completes one rep
  7. Now repeat all you’ve done up to 12-15 reps and after doing that you can start doing these crunches from the left side.

3. Ab rollout

nstructions

  1. Firstly, put the ab roller on the floor but firmly grip it with both hands and while doing this bent down onto the floor.
  2. Now get the ab roller out slowly, and extend your body forward.
  3. Now, try going down as below as possible while making sure that your body should not touch the floor. Also, try keeping your core as controlled as possible.
  4. Finally, stay some time in the stretched position, bring your core into play and take easy breadths while you are bringing yourself back to the original position. This is one rep
  5. Try doing at least 12-14 reps in this workout

4. Hanging knee raise

Instructions?

  1. Start by getting yourself hanging from a pull-up bar with your hand palms not towards your mouth and at kept at the distance of shoulder. But make sure your feet should be together.
  2. Now try bending your knees and hips together at the same time and tuck your lower back under as you are trying to lift your thigh towards your big chest.
  3. Stop when your thighs are close to your chest and then slowly get your legs back to the original position. If you want to avoid turning your hips and torso, try engaging your core.

 

5. Lying Leg Raises

Instructions

  1. Firstly lie down on your back with your legs expanded in your front.
  2. Now, put your arms on both sides of your legs
  3. Now by straightening your legs and keeping your feet together, keep them raising until they are just 45 degrees to the floor.
  4. Now keep lowering your legs until they reach to start position.
  5. This is one step, keep repeating this for at least 1 minute.

 

6. Ankle Touches

Instructions

  1. Start with lying on your back, just squeeze your core with strength and trying pushing your lower body towards the floor
  2. Now, by keeping your both feet together, raise your both legs upward until they are at a 90 degree to floor.
  3. Now, in this position, move your arms and stretch them at perpendicular to the floor just on your topside left.
  4. Now by keeping your back smooth and flat, try lifting your body and core so that you are able to touch your toes just on the right topside.
  5. Now go back to the floor slowly. This is one rep
  6. Keep repeating these movements for at least 1 minute.
  7. As you maintain a flat back, slowly lift your torso and try to touch your toes (top-right). Lower back to the ground slowly. 
  8. Repeat the movement for 45 seconds.

 

7. Keep-on-planking

Instructions

  1. Start by putting yourself in a pushup position but your arms elbows should be bent on the ground just perpendicular underneath your shoulders.
  2. Now, get your palms clasping together just in front of you in such a way that your back, neck, and core should form one straight line. Keep in that state of body position for at least one minute.
  3. Now after a minute has passed in that position, get your body rolled on the right side but don’t allow your body to fall down on the floor. Also, keep your hips and core up on the floor, so that your right shoulder should be just above your right-hand elbow.
  4. Now, hold this side plank for about half a minute or so. Once this half minute is done, now roll your bod on the left side without anything of your body touching the floor. However, only your left foot and left side elbow should be touching the floor now. This is one rep
  5. Do as many reps as possible until you are unable to do so.

 

8. Swiss-Ball Curl Up

Instructions

  1. Start by reclining on a swiss ball so that your body parts like head, shoulder, and back are properly in touch with the ball but your feet should lie flat on the floor.
  2. Now get your arms to fold around your chest such that hands should be touching across the opposite shoulder.
  3. Now, try pulling your bell and core towards your spine while keeping your abs squeezed while you this move. This focus is important for building abs.
  4. Now slowly push your torso up, ribs by ribs, until you are just short of an upright sitting position.
  5. Finally, lower your body to its original position. This will complete one rep for your body. Try doing this for as many times as you can until you can’t

An important thing to remember: The ball should not move away from your body as you are curling.

 The best exercise for abdominals at home

In case you are unable to go to a gym that does not mean you should skip your regular abs building exercise routine. The following are the expert-recommended abs exercises you can do home.

1. Dumbbell crunch reach

  • Sets 4
  • Reps 8
  • Rest 20sec

How to do it?

  1. Simply lie on your back with your knees bent by holding a pair of dumbbells in both hands.
  2. Now, using your abs, try crunching gup, but make sure to keep your arms straight enough to lift the weight as high as you can.
  3. Keep holding on to this position, then try lowering your torso back to the original position. This is one rep
  4. Do about 1 minute of this exercise

2. Straight leg raise

  • Reps 15
  • Rest 20sec

How to do it?

  1. Firstly, just Lie by your backside with your hands either by your head or your sides.
  2. Now, keeping your both feet together, lift them as high as possible but making sure that your legs are straight.
  3. Make sure to maintain the tension on your lower abs as you try bringing them back to the original position.

3. Mountain climber

  • Reps 40 
  • Rest 3min

How to do it?

  1. Begin with a press-up position of your body.
  2. Now without letting your legs tiring down, pull one knee up and just bring underneath your elbow.
  3. Now, begin to the original position but repeat with your second leg. That completes one rep. The trick is to keep your reps fast and running but in your complete control

4. Include high-intensity intermittent exercises in your routine

Examples of high-intensity intermittent exercise include:

  • sprinting for 20 seconds followed by walking for 40
  • cycling at an all-out pace for 8 seconds followed by a low-intensity pace for 12 seconds

According to research conducted in the Journal of Obesity women who performed that type of cycling exercise for 20 minutes, three times a week for 15 weeks, were able to melt more body fat than those who performed steady aerobic exercise.

6. Add resistance training routine to your abs-building routine

Resistance training can be the best thing happening for your fat loss efforts which are so crucial for revealing a six-pack definition in a month.

In a study conducted in overweight adults, it found out that people who did resistance training exercises for 30 minutes followed by strength training for 30 minutes, 3 times a week, lost more body fat than those who just perform cardio or aerobic exercise.

How often to work out your abs?

Really, a month is a very short period of time to get those six-pack abs in. However, given that you are following a laser-focused abs building dieting routine, you need to at least hit your gym hard for 4-5 times a week with some weighted abs workouts to achieve those abs within a month’s time.

But don’t forget to take a day off between your workouts day as it is crucial for your abs’ muscle growth and repair.

Other factors determining six-pack

While appropriate dieting and abs-building training are critical for fast six-pack success, but this does not mean everyone can get them simply by implementing the above-mentioned steps.

There are other factors at play like your genes which also determine whether you are naturally endowed with the ability to get those coveted abs in a month or not.

Genetics

Genetics play a huge role in everything.

You need to accept this fact. There are certainly some people who naturally have either their six-pack visible or their body physique is such that it needs a little effort to unearth from their belly.

However, most of us, on average, have average genetics set up and have to toil hard to get those prized six-pack abs. For instance, skinny fat people might find it very difficult to make their 6 pack visible.

Average people have to make extra effort to grow them stronger and bigger to tone their midsection by melting a thick layer of fat.

In short: Getting a six-pack fast in a month is not an impossible thing, but it’s definitely a hard task, which takes time, dedication and patience.

FAQs

Q: How can I get a six-pack in a month at home?

Ans: To get a six-pack in a month at home, you need to stick to these things.

  • train your Abdominal Muscles with weighted workouts. 
  • Increase Your Protein Intake.
  • Try High-Intensity Interval Training
  • Stay Hydrated. …
  • Stop Eating Processed Food. …
  • Cut Back on Refined Carbs.
  • Fill up on Fiber.
  • Add resistance training

Q: How can a girl get a six-pack in a month?

Ans: As a girl, you can get a six-pack in a month too, you have to stick to these dieting and training tips

  • train your Abdominal Muscles with weighted workouts. 
  • Increase Your Protein Intake.
  • Try High-Intensity Interval Training
  • Stay Hydrated. …
  • Stop Eating Processed Food. …
  • Cut Back on Refined Carbs.
  • Fill up on Fiber.
  • Add resistance training

Q: How can I get a six-pack in 4 weeks?

Ans: You can definitely get a six-pack in 4 weeks if you stick to these steps

  1. Train your Abdominal Muscles with weighted workouts. 
  2. Increase Your Protein Intake.
  3. Try High-Intensity Interval Training
  4. Stay Hydrated. …
  5. Stop Eating Processed Food. …
  6. Cut Back on Refined Carbs.
  7. Fill up on Fiber.
  8. Add resistance training

Q: How fast can I get abs?

Answer: How fast can you get abs depends on the 3 main factors

  • The time you take to melt the layer of fat from your abdominal
  • The dieting routine and food types you follow 
  • The workouts/exercise program you follow

To get your abs fast, you need to follow these tips

  • Exercise Your Abdominal Muscles. The rectus abdominis is the long muscle that extends vertically along the length of your abdomen. …
  • Increase Your Protein Intake. …
  • Try High-Intensity Interval Training. …
  • Stay Hydrated. …
  • Stop Eating Processed Food. …
  • Cut Back on Refined Carbs. …
  • Fill up on Fiber.

Q: Is it possible to get abs in 30 days?

Answer: Yes, it is possible but a little difficult. Reason being, getting abs fast requires to implement a number of different strategies like reducing your abdominal fat levels, implement strict diet programs, and do some abs targeting exercises.

And these all strategies take time to exhibit their results which can’t be contained in 30 days. Yet, to make getting abs in 30 days possible, you have to religiously follow the above strategies and if you have good genes and Jesus is with you, you are indeed are on track to achieve that milestone.

Q: Can anyone get abs?

Answer: Yes, anyone can get abs. But the ability to get abs depends on your individual abdominal fat level, your diet, and your workouts routine. You have to nail the perfect combination of the above factors to get those precious abs. Otherwise, that would be a distant dream.

Q: Can I get abs in 6 months?

Answer: Very much easily. 6 months is a hell lot of time to get those chiseled abs. Also, this time frame is enough to melt the toughest of fats to remove from your abdominals, which is perhaps the biggest hurdle in carving out a perfect six-pack.

Moreover, in this time frame, given that your dieting and training are on the track, you can even get before that stipulated time this, even if you are the skinniest of the guys in the world.

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