1-Keep your Body Hydrated
You must ensure that you drink enough water every day. Increasing your daily intake is associated with a variety of health benefits, including muscle growth, detoxification, and weight loss.
Water is an essential component for achieving six pack abs. It aids digestion and is required for proper elimination of colon waste.
2-Foods High in Fiber
Constipation and gas can be exacerbated by a lack of fiber in the diet. Inadequate fiber intake can hinder your gym progress by causing stomach discomfort such as bloating and constipation.
It is necessary to track your fiber intake every day until you determine the ideal balance for your body type. It is also critical not to consume too much fiber, which can lead to stomach discomfort.
3-Lift Weights
Crunches alone, without other ab exercises, will not help your core muscles. Lifting weights on a regular basis will help you work your abs muscles during exercises and keep your hormones in check. Some compound exercises target your core muscles as well.
4-The Best Cardiovascular Exercise
Your goal is to reduce your body fat percentage so that your abs are more visible. Performing the proper cardio exercises is more efficient and will help you achieve your goals faster. Experiment with various exercises to determine which cardio routine is best for your body type.
5-Eat Smart
What you eat has a big impact on getting the abs you want. If you exercise properly but do not eat properly, you will not make any progress. So, eat smart by watching your portions, eating at the right time, and choosing nutritious foods over harmful foods.
Listen to your body and eat foods that are good for you while avoiding those that make you tired and fat.
6- Right Macros
It is critical to consume the proper macronutrients. Again, pay attention to your body. I discovered that eating high complex carbs with medium protein and low fat worked best for my body type.
This type of macronutrient diet worked well for me while some other people did fine with medium carb and high protein. As I previously stated, everyone has a unique body type. Find out what works best for you and stick to it for the best results.
7- Consume Healthy Fats
Avoid unhealthy fats such as palm oil for instance. When it comes to getting 6-pack abs, fast food should not be an option. Foods high in omega-3 fatty acids, such as salmon, trout, and flax seeds, should be consumed on a regular basis. Fried and oily foods should always be avoided.
8-HITT (High Intensity Interval Training)
High intensity training is the most effective way to achieve quicker and more beneficial results. It’s a much faster and more efficient form of cardio. HITT burns body fat while effectively preserving muscle tissue.
After-burn effects boost metabolism and accelerate fat burning. It also increases O2 consumption for up to 48 hours after a workout. By incorporating HITT exercises into your workout routine, you can burn fat more efficiently and quickly.
9-Strengthen the muscles in your lower back.
A strong lower back aids in the development of a strong core. If you have a weak lower back, it will be difficult to develop strong and appealing ab muscles. Lower back strength can help you get 6 pack abs faster by increasing your workout efficiency.
10-Avoid Over-training
Your abs, like any other muscle in your body, require rest and recovery time. It is not a good idea to work on your abs every day. Instead, work on them three times per week, and if things are going well, add some resistance and weight to your exercises.
11- Track Your Calories
You don’t have to keep track of your calories all the time. But I recommend that everyone track their calories for at least a couple of weeks at the start of their goal to figure things out. It is critical to understand how many calories you consume per day. Tracking your fiber intake is also a necessary step in making progress.
12- Sufficient Uninterrupted Sleep
Sleep is the most important step in achieving 6 pack abs, as well as overall health, fitness goals, and productivity. For maximum fat loss, a healthy sleep cycle is required. Sufficient sleep improves digestion, aids metabolism, and reduces the risk of illness by fortifying the immune system.
13-Rearrange it.
During the process, experiment with adding or switching exercises to see which ones work best for you. There could be a more beneficial exercise for you that you haven’t been doing and are thus missing out on.
14-Do Yoga
Yoga is a great practice for people of all ages. It relieves stress. Yoga poses stretch your entire body, including your muscles. Some yoga classes also emphasize the core. Yoga can help you burn fat, get rid of toxins, and maximize your results while providing a sense of calm and relaxation.
15 Hormones in Balance
Stress, lack of sleep, and nutritional deficiencies are all symptoms of hormonal imbalance. If you have been experiencing fatigue, stress, and a lack of sleep for an extended period of time, you may have a hormonal imbalance.
A healthy hormonal balance is required to achieve a six-pack. So, to heal and rejuvenate yourself, make sure you eat, sleep, and reduce stress.
16-Reduce Stress
Chronic stress causes fatigue and hormonal imbalances, both of which have an impact on your progress and performance in the gym. It impairs your digestion and immune systems. Excess abdominal fat storage is linked to chronically high levels of cortisol, the stress hormone. So keep your stress levels under control.
17-Green Smoothie
Green Smoothies should be consumed regularly to keep your body nourished and energized. Green vegetables and fruits can help you lose belly fat. Green leafy vegetables are also high in fiber, which aids in the maintenance of a flat stomach.
18-Limit Alcohol
To achieve extreme results in the gym, you must be more disciplined. Alcohol, particularly beer, causes your stomach to expand, halting your progress toward six-pack abs. Replace alcoholic beverages with a tasty and nutritious fruit smoothie.
19-Light Dinner
When trying to lose weight, make sure not to overeat and to balance your meal portions. Overeating can cause indigestion and unwanted weight gain. Dinner is especially important because it is your day’s final meal.
A heavy dinner will cause you to feel uncomfortable and slow down your digestion. Due to the ongoing digestion process, it may even prevent you from falling asleep faster.
20-Eat Smaller Portions
Don’t eat 3 large meals especially when you want sculpted abs. Concentrate on smaller but frequent meals. It is gentler on the digestive system, and you absorb and assimilate the majority of what you consume.
Large meals can increase your chances of experiencing gas, bloating and other indigestion symptoms.
21-Cut Down Processed Junk Food
When it comes to seeing faster results in the gym, discipline is essential. Eating junk food on occasion is still detrimental to your progress, and it may even ruin your day or even your entire week if it causes you to become ill.
22-Eat more Fruits and Vegetables
Many people make the mistake of not eating enough fruits and vegetables. Fruits are the most nutritious foods you can eat on a daily basis to boost your energy and strength.
Not to mention the antioxidants and fiber. Many fruits and vegetables have fat-burning properties and can help to replenish your mineral levels. Your ab muscles require adequate vitamins and minerals to grow.
23- Liquid Meals, shakes
If you’re tired of eating solid meals, drinking protein shakes or liquid meals now and then, especially before and after a workout, can be beneficial. To feel more at ease and motivated in the gym, consume liquid meals rather than solid meals before your workout.
24-Nutritious Post Workout Meal
If your goal is to bulk up or lose fat after any type of workout, you should eat a large nutritious meal with the right macros right after your workout or 35-40 minutes after your post-workout shake.
25-Proper Form
Proper form is also essential for achieving six-pack abs. Cheating or failing to maintain proper form will only waste energy and slow your progress. To avoid injury and maximize workout efficiency, it is critical to perform the right exercises with proper form.
26-Train Oblique Muscles
You must engage all core muscles, not just the front ones. To see faster results, choose the right type of oblique exercises and don’t neglect them.
27- Improve Digestion
Weak digestive system can make muscle gain and obtaining six-pack abs more difficult. Many people have poor digestion and lazy bowel movement which can lead to digestive issues and negatively impact health and energy.
It was especially difficult for me to gain muscle when I had digestive issues in the past. It took a little longer for my abs to improve. Insomnia causes toxicity, gas, bloating, discomfort, and constipation. Avoid foods that are damaging your health and digestion.
In the long run, a weakened digestive system leads to mineral deficiencies and can prevent muscle gain and fat loss. A weakened digestive system is also to blame for adult hormonal imbalances and low testosterone levels in men.
You should also avoid eating while driving. Take the time to sit down when eating and remember to chew your food properly to allow it to digest well.
28-Stay Motivated, Consistent and Patient
Expect no immediate results, but remain optimistic. Increase your motivation and never give up. Consistency is the key to building muscle and getting ripped abs. A shredded physique is possible if you are disciplined and consistent.
The only thing that determines how quickly you get six-pack abs is how hard and smart you work for it, as well as how disciplined and patient you are.
Matt M. Eccles is the founder of Vitality and Happiness Blog. He is a philosopher, psychology enthusiast, wellness and digestion expert, author, and world traveler who is passionate about helping others reach and experience optimum health, true happiness, and increased vitality. The purpose of this website is to motivate and inspire people to handle life’s challenges. Uplift and encourage you to succeed in life and be happy and healthy, increase life quality, and become the best version of yourself.