Desiring to build six pack abs in six weeks is definitely a good goal, but is very tough to achieve this. Your success at achieving this goal is highly dependent on your current physique and genetics. Although diet and exercise play an important role in building abs, achieving them in such a short span will require you to be in decent shape, with a minimal amount of fat around your waistline.
Given below is an effective plan for developing six pack abs in six weeks.
Diet is very important when it comes to developing six-pack abs in six weeks. You need to focus on including nutrient-dense foods that contain minimal amounts of saturated fats and trans-fats in your diet. You must include foods that contain high amounts of protein, complex carbohydrates and unsaturated fats. The amount of protein in your diet should be quite high i.e. around 1.5-2 grams of protein per pound of bodyweight.
If you desire to use protein powders for muscle gain, use whey protein powder as it is quickly assimilated by the body and is considered high quality protein as compared to other protein sources. Foods that are lean sources of protein include legumes, lean beef, chicken breast and egg whites. For achieving six pack abs in six weeks, you will definitely need to rule out refined carbohydrates from your diet and consume only complex carbohydrates. Foods that contain complex carbohydrates include oats, barley, wheat, fruits and legumes.
Most people have a notion that fats should be completely ruled out when training for six-pack abs; however, including unsaturated fats in your diet may actually prove beneficial for promoting fat loss, which helps in defining the abs. Foods that are good sources of unsaturated fats include fish, nuts, seeds and olive oil. It is also important that you aim at consuming 4-6 small meals throughout the day, rather than three large meals. This will help in keeping your metabolism elevated, which is crucial for fat loss and muscle gain.
For achieving six pack abs in six weeks, you need to train smartly, by including the correct exercises that will add shape as well as size to the abs. The six best exercises for building six pack abs are crunches and leg raises. Crunches help in targeting the upper as well as lower abs, whereas leg raises primarily target the lower abs.
You should try to perform 3-4 sets each of both exercises for 25 reps. It is important to note that you should not train your abs more than twice a week.Cardio also plays a very crucial role in building six pack abs as it reduces fat, which often covers the abs. Cardio should be performed four times a week for 45 minutes each session.
In addition to that, you should train with using lightweights, as this adds definition to the muscles. Full body workouts are excellent for fat loss and should be performed thrice a week, using light weights. It is important that you space your workout routine properly, to prevent overtraining. For example, you should workout with weights on Monday, Wednesday and Friday, leaving one day in the middle, for rest. This will help your body to recover quickly.