8 Best Ways to Get 6-Pack Abs Fast

  



  
  Whether you want to achieve your fitness goals or just look good in a swimsuit, achieving a set sculpture of six-pack abs is a goal shared by many.

  Achieving a six-pack requires dedication and hard work, but you do not have to go to the gym seven days a week to become a professional bodybuilder.

  Instead, some modifications to your diet and lifestyle may be sufficient to produce serious, long-lasting results.

  Here are 8 simple ways to get six-pack abs quickly and safely.

  1. Do more cardio



  Cardio, also known as aerobic exercise, is a form of exercise that increases your heart rate.

  Regularly incorporating cardio into your routine can help you burn excess fat and increase your speed up to a set of six-pack abs.

  Studies show that cardio is particularly effective for reducing abdominal fat, which can help your abdominal muscles become more visible.

  A small study showed that doing cardio exercise three to four times per week significantly reduced abdominal fat in 17 men (1Trusted Source).

  Another review of 16 studies found that the more cardio people exercised, the greater the amount of abdominal fat lost (2Trusted Source).

  Try to do moderate to vigorous activity for at least 20–40 minutes per day, or between 150–300 minutes per week (3Trusted Source).

  Running, walking, biking, swimming or engaging in your favorite sports are some easy ways to fit cardio into your day.

  SUMMARY  Studies explains that cardio exercise can reduce abdominal fat, which can help you get six-pack abs.  One review found that the more cardio people do, the more abdominal fat they have lost.

  2. Exercise your abdominal muscles

  The rectus abdominis is a long muscle that extends vertically along the length of your abdomen.

  Although most muscles are known to have a six-pack appearance, it is also essential for breathing, cough, and bowel movements.

  Other abdominal muscles include internal and external oblique and transverse abdominis.

  Exercising these muscles is important for muscle growth and achieving six-pack abs.

  However, keep in mind that abdominal exercises are unlikely to reduce abdominal fat.

  For example, one study found that exercising abdominal five days per week for six weeks had no effect on abdominal fat in 24 women (4Trusted Source).

  Instead, ensure your abdominal exercise with a healthy diet and regular cardio to promote fat burning and maximize results.

  Stomach ups, bridges, and planks are some of the most popular exercises that can help strengthen your abdominal muscles and create a six-pack abdominal appearance.

  SUMMARY   Exercising muscles that can help build your abs increase muscle mass to achieve a six pack abs.  Do abdominal exercises with a healthy diet and cardio to optimize results.

  3. Increase Your Protein Intake


  Reducing your intake of high-protein foods can help promote weight loss, fight stomach fat, and support muscle growth on your road to a six-pack abs.

  According to one study, consuming high-protein food helped to increase feelings of fullness and promote appetite control in 27 overweight and obese men (5Trusted Source).

  Another study showed that people who increased their protein intake by just 15% had a decreased calorie intake and a significant decrease in body weight and body fat (6Trusted Source).

  Protein intake after a workout can help repair and rebuild muscle tissue as well as muscle recovery (7Trusted Source, 8Trusted Source).

  In addition, one study also found that high-protein diets helped preserve both metabolism and muscle during weight loss (9Trusted Source).

  Meat, poultry, eggs, seafood, dairy products, legumes, nuts and seeds are some examples of healthy, high protein foods that you can include in your diet.

  SUMMARY  Protein may help reduce calorie intake, as well as reduce body weight and fat.  It can help repair and rebuild muscle tissue during weight loss and preserve muscle.


  4. Try High-intensity Interval Training


  High-intensity interval training, or HIIT, is a form of exercise that involves alternating between intense bursts of activity and short recovery periods.  HIIT increases your heart rate and increases fat burning.

  Including HIIT in your routine can reduce weight and make six-pack abs even easier.

  One study showed that young men who underwent HIIT training for 20 minutes three times per week lost an average of 4.4 pounds (2 kg) and had 17 in their abdominal fat over a 12-week period (10Trusted Source).  % Reduction was observed.

  Similarly, another study found that 17 women who did HIIT twice per week for 16 weeks had an 8% reduction in total abdominal fat (11Trusted Source).

  One of the simplest ways to try HIIT at home is to switch between walking and sprinting for 20–30 seconds at a time.

  You can try high-intensity exercises such as jumping jacks, mountain climbers and alternating turns with a short break in between the burpees.

  SUMMARY  High-intensity interval training can help increase fat burning and may be particularly useful for reducing abdominal fat and achieving a six-pack abs.

  5. Stay Hydrated


  Water is absolutely important in every aspect of health.  It plays a role in everything from waste removal to temperature regulation.

  Staying well hydrated can help bump up your metabolism, burn excess belly fat and make it easier to get a set of six-pack abs.

  In fact, one study found that drinking 500ml of water temporarily increased energy expenditure by 24% for up to 60 minutes after eating (12Trusted sources).

  Other research suggests that drinking water may also reduce your appetite and reduce weight.

  A study with 48 middle-aged and older adults found that those who drank water before each meal lost 44% more weight over a 12-week period than those who did not (13Trusted Source).

  Water requirements can vary depending on various factors, including age, body weight, and activity level.

  However, most research recommends drinking about 2–2 liters (34–68 ounces) of water per day to stay well hydrated.

  SUMMARY   Studies explains that drinking water can temporarily increase metabolism, reduce appetite and help lose weight so that you can reduce stubborn abdominal fat.

  6. Stop eating processed food

  Heavy processed foods such as chips, cookies, crackers and convenience foods are usually high in calories, carbs, fat and sodium.

  Not only this, these foods are usually low in key nutrients like fiber, protein, vitamins and minerals.

  Nixing these unhealthy junk foods from your diet and swapping for whole foods can help you lose weight, reduce belly fat and help you gain a set of six-pack abs.

  This is because it takes more energy to digest whole foods rich in protein and fiber, which can burn more calories and maintain your metabolism (14Trusted Source).

  Nutrients in whole foods, such as protein and fiber, make you feel full to curb cravings and aid in losing weight (15Trusted Source, 16Trusted Source).

  Fruits, vegetables, whole grains and beans are nutritious options for all pre-prepared facilities such as frozen food, baked goods and snacks.

  SUMMARY  Processed foods are high in calories, carbs, fat and sodium.  These foods require less energy to digest and lack important nutrients such as protein and fiber that can aid in weight loss.

  
  7. Cut on refined carbs

  Cutting back on your consumption of refined carbohydrates can help you lose excess fat and gain a six-pack abs.

  Refined carbs lose most of their vitamins, minerals and fiber during processing, resulting in a final product that is low in nutritional value.

  Eating too many refined carbs can cause spikes and accidents in blood sugar levels, leading to increased appetite and food intake (17Trusted Source).

  Eating whole grains, on the other hand, is associated with waist circumference and reduced body weight (18Trust Source).

  In fact, one study has found that people who eat a high amount of refined grains eat a higher amount of belly fat than those who eat more whole grains (19Trusted Source).

  Swap refined carbs from foods such as pastries, pasta and processed foods and instead enjoy whole grains such as brown rice, barley, bulgur, couscous to support satiety and help burn belly fat.

  SUMMARY  Refined carbs are low in nutrients and can increase hunger levels.  A high intake of refined grains has been added to increase abdominal fat.

  8. Fill on Fiber

  Including foods with more fiber in your diet is one of the simplest ways to lose weight and achieve a six-pack abs.

  Soluble fiber escapes through the gastrointestinal tract without being fatigued and can help slow the stomach emptying thus making you feel full longer (20Trusted Source).

  In fact, one review found that an increase in 14 grams of fiber per day was associated with a 10% decrease in calorie intake and 4.2 pounds (1.9 kg) of weight loss (21Trusted source).

  Research suggests that getting enough fiber in your diet can also prevent weight gain and fat accumulation.

  One study showed that for every 10 grams of soluble fiber taken daily, participants consumed 3.7% of abdominal fat over five years without making any other modifications in terms of diet or exercise (22Trusted Source).  have lost.

  Fruits, vegetables, whole grains, nuts, and seeds are some healthy, high-fiber foods that can help you burn belly fat.

  SUMMARY  Eating fiber can help you feel full and protect against weight gain and fat accumulation.

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  Bottom-line

  There is a lot more to getting six-pack abs than just crunching or planking each day.

  Instead, it is necessary to follow a healthy diet and maintain an active lifestyle to help you achieve your goals.

  By making a few simple switches in your routine, you can get a set of six-pack abs and improve your health at the same time.