How to Get 6 Pack ABS Fast – Tips for Men and Women

Muscular man abs in gym, shaped abdominal. Strong male naked torso, working out

Having abs is great. Not only are abs a sign of good health, they can help to improve self-esteem and confidence. Both men and women look great when they have a six-pack, so it makes sense that so many people are interested in learning how to get abs fast.

It takes a lot of hard work and dedication to actually achieve a six pack. For most people, the problem is not figuring out how to get a six pack. It’s actually putting in the time and effort to follow through with it.

Regardless, learning about how to properly get a six pack is the first step towards having the perfect beach-bod. In this article, we will explain how following a proper diet and doing the right exercises can lead you to getting six pack abs fast.

How long does it take to get abs?

shirtless man holding a clock in his hands

Getting a six pack involves refining and toning the muscles in your abdomen. Naturally, the amount of time that it takes to get abs will differ depending on how much time and effort you put into it.

One of the main things that prevent people from getting abs is fat. In most cases, your abs are already there – they are just covered by a layer of fat. Some people think that the best way for them to get abs is to simply burn fat.

This isn’t always the case, though. There are a lot of people who have a minimal amount of body fat who simply don’t have washboard abs. In this case, the best thing to do would be to follow an intense exercise routine that favors the abs.

Generally, the best thing to do is some combination of both fat-burning and muscle-building. Women need to lower their body fat percentage to somewhere between 14% and 20% to see serious abs, whereas men need to lower it to somewhere between 6% and 13%. This will, of course, take a different amount of time depending on how much body fat you have.

Basically, we can’t tell you how long it will take for you to get abs. That depends on you. If you are willing to put in the work, you will probably be able to develop abs within anything from a month to a few months.

How to get ABS fast

shirtless man pointing at abs

There are lots of different ways that you can get abs. If you’re wondering how to get abs in a month, the best way to do it is to combine a number of the following methods.

Start with sorting your diet

Shaped and healthy bodybuilder holding a fresh vegetables

The first thing that you’re going to want to do is take care of your diet. Our diet is responsible for providing us with the nutrients that we need to build proteins and muscles. On the other hand, our diet can also be responsible for causing us to hold onto extra fat.

Calories

Fruits and vegetables with calories labels

If you’re having trouble seeing your abs because you have a high amount of body fat, then you can start losing fat right away by cutting a few hundred calories out of your diet. Cutting 500 calories a day from your diet should be enough to cause you to lose fat even if you aren’t exercising.

If you are exercising, you probably won’t need to cut more than 250 calories – if that. If you are actually hoping to put on muscle (that is, if you are already skinny but you can’t see your abs) then you might actually want to increase your calorie count by adding more protein to your diet.

Protein

Whey protein shake with chocolate flavor.

If you want to get abs, you’re going to want more protein in your diet. If you are cutting calories out of your diet, then you are probably going to lose lean muscle mass. Protein can help to repair this damage. If you’re not cutting calories, you’re still going to need protein to build up the lean muscle mass to develop your abs.

Furthermore, eating more protein tends to make people feel full quicker, so they will end up eating fewer calories overall. Studies have shown that overweight men can experience better appetite control when they’re eating a higher protein diet.

A general rule for people hoping to get strong abs is to eat about 1 to 1.5 grams of protein per 2 pounds of body weight. If you weigh a hundred fifty pounds, you would want between 75 and 112.5 grams of protein.

Hydration

Wet bodybuilder

Hydration is absolutely vital if you’re hoping to grow muscles. If you don’t have enough water in your body, your muscles won’t get the electrolytes they need to function. Your muscles will become fatigued and you won’t be able to work them out enough.

Many studies have been done in this area. It has been shown that drinking as little as two cups of water can boost the amount of energy that bodybuilders can expend by as much as 24%.

Furthermore, water is important for your metabolism. If you don’t have enough water, then your body won’t be able to burn energy – meaning it won’t be able to properly burn the fat that you’re trying to get rid of.

If you’re trying to cut calories, water can also help. Water can suppress your appetite, and if you drink water while you’re eating a meal, you’re certain to feel full faster. This can lead to an overall decrease in food consumption.

Other diet tips

Hit your macros. Make sure that you balance your consumption of carbohydrates, proteins, and fats. Try to avoid processed foods and refined sugars – these are generally bad news for anyone who wants to be healthy.

Work on all your muscles

man doing pushups on a beach in sunset

If you’re trying to get abs, it’s obviously important to work on your abdominals. However, a lot of people tend to forget about the other muscles in their body when they’re working on their abs. It’s just as important to remember to exercise the rest of your body.

One of the reasons for this is because muscle is the primary fat burner in the body. Moving your muscles requires a great deal of energy, which is why calories are consumed at a quicker rate when you’re exercising. If you have more muscles, you will burn more calories.

Even a single intensive workout can boost your metabolism for as much as two days, so that during these days, you will be burning more calories even while you’re at rest.

Do not focus only on crunches

Muscular male fitness athlete doing sit ups while smiling

In regards to the abdominal workouts that you do, it’s also important to be versatile. A lot of people are quick to focus on crunches when they’re trying to get abs fast. Unfortunately, you can do a ton of crunches and still end up with a weak core.

In fact, focussing only on crutches can cause health problems. You should focus on exercises that work out the whole core because these will include the ab muscles as well. Core exercises help to bring strength to the hips and back, which should all be strengthened at a similar rate.

There are lots of different core exercises that you can focus on. Crunches aren’t bad, per se, as long as you include lots of planks, side planks, rollouts, and push-ups in your exercise routine. The best core exercise, however, is often believed to be the plank.

Master planks for faster results

Muscular male fitness athlete doing sit ups while smiling

Planks may not be a terribly exciting exercise, but they’re one of the best that you can do for your core. Planks help to develop a strong and stiff core, and can help to encourage proper posture and strong abdominals.

One thing to note is that many people avoid planks because they think they’re too easy. If they’re too easy, then you’re probably doing them wrong. Remember, a plank is not a resting pose. It’s an active workout, and it should feel like one.

You want to make sure that you keep your spine straight when you’re doing a plank. Make sure to keep your glutes and your core fully engaged, so that you’re not just resting on your elbows.

Incorporate cardio into your training routine

Muscular male fitness athlete doing sit ups while smiling

Cardio exercise is any form of exercise that gets your heart rate going. When you are doing cardio, your body burns a much higher amount of energy than it would at rest.

Cardiovascular exercise is one of the best forms of exercise for helping to lose body fat. This is because your body starts to burn fat after you have gone through the reserves of glucose that are available for energy. Usually, your body starts to burn fat after you’ve been doing cardio exercise for about 20 minutes.

Good news for people hoping to get abs: cardio exercise has shown to be particularly effective for helping people lose body fat.

Use High Intensity Interval Training

Tired exhausted young man catching breath after hard training

High intensity interval training, often shortened to HIIT, is a type of exercise that involves short, quick bouts of extremely intense workouts. There are a number of reasons that high intensity interval training can be beneficial for somebody hoping to get abs.

First off, HIIT gets your heart rate up quickly. This helps to get your body into fat-burning mode quickly. People take short breaks during their high intensity interval training, but even during these breaks their hearts are beating fast and they will be burning lots of calories.

Studies have shown that high intensity interval training is incredibly effective at helping to burn belly fat. Doing high-intensity interval training for as little as 20 minutes per day helps men lose an average of 4.4 lb over 12 weeks.

There are lots of different forms of high-intensity exercise that you can incorporate into your training. One of the easiest ways is to switch between full-blown sprinting and walking. Sprint for 30 seconds, then walk for 30 seconds, and repeat for 20 minutes.

Alternatively, you can do exercises like jumping jacks, burpees, and mountain climbers to complete your high-intensity interval training.

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How to get abs – women

Strong woman abs show off

While the information above can be useful for both sexes, much of the information available is tailored mostly to men. Man or woman, a good workout is a good workout, however, there are differences in each body type.

There are some tips that may benefit women hoping to get abs more than men.

  • Do some lifting. Women naturally produce less testosterone than men. Since testosterone is very important for the development of muscles, it would make sense that anyone hoping to get strong abs would want to have a high production of testosterone.
  • Heavy lifting has been shown to increase the amount of testosterone available to the body. Resistance training is a fantastic way to do this, and can easily be combined with high-intensity interval training.

    Check our article about Strength Training for Women to learn more >>

  • Avoid carbs. Women tend to burn energy differently than men. Women tend to burn more fat than carbs, meaning that carbs can be harder to work off. If you are wanting to get rid of your belly fat and get abs quick, you should restrict the amount of carbs that you’re eating.
  • Make sure you rest. One of the most important things to do when you’re hoping to get stronger and build your body is to rest. This might seem counterproductive, however, resting is the time that your body uses to actually build new muscle tissue.
  • Make sure that you only work out every other day at the most. During your off days, make sure not to do anything that is too demanding of your body. Doing some yoga or going for a light walk can be a great way to still burn some calories without overexerting your body.

Conclusion

Having a six-pack of abs can be a great way to boost your self-confidence and your core strength. However, it takes a lot of determination and time to get them.

Hopefully this article has given you enough information to start training your abdominals. Good luck, and happy training!

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