How to Get a Six-Pack in One Week

Proper diet coupled with exercise will bring out those six-pack abs!

It seems like everybody wants six-pack abs these days, and some products promise nothing short of a miracle. The truth is, though, getting a six-pack takes a lot of work. Results won't come easy, especially as you get older.

If you don't already regularly hit the gym, if you're overweight or if you only think the word "captain'" when you hear somebody mention "crunch," the only way you're going to get a six-pack in one week is by going to the liquor store.

If you set out on a workout regimen and change your eating habits, it is possible to see results in a matter of weeks, but it usually takes at least two to three weeks and often much longer to get a true six-pack.

Difficulty:

 

Challenging

Instructions

things you'll need:

• Yoga mat
• Swiss medicine ball
• Workout clothes

1. • 1
     Getting six-pack abs is all about building muscle and losing fat. As the saying goes, "Abs are made in the kitchen, not in the gym." Everyone has abs, it's just a matter of exposing them, and getting a six-pack is more about diet than it is about exercise.
   • 2
     If you're looking to slim down and tone up, and you only have a week to do it, start with your diet. Cut out the fats, add more fruits and vegetables into your daily meals, and stick with fish and chicken or dark leafy greens such as spinach and kale for protein. Drink plenty of water and stay off the booze. Stay away from high-sugar food and drinks such as fruit juices and even so-called health snacks like granola.
   • 3
     Try to get in at least 30 minutes of cardiovascular exercise per day. That could mean walking down the street to get lunch or a cup of coffee, or going for a walk or taking a jog on a treadmill or around your neighborhood. Take the stairs at work, at least part of the way. Through it all, keep an upright posture, which alone will strengthen your core muscles. The point is to get your blood flowing and your metabolism moving.
   • 4
     Getting a six-pack in a hurry is going to require some sweat. Crunches are good, but traditional sit-ups are better. Proper form in each is key. Use a yoga mat or exercise mat for cushioning on the floor. If you have a workout partner, opt for the sit-up. Have him kneel at the base of your feet while you get into position. Your back and feet should be flat on the floor, with your legs bent. Have your partner hold your ankles while you use your abs to lift your chest to your knees. Do not use your arms to lift your head. Work your core no more than four days a week, and try to mix up your routine.

     As an alternative to crunches or sit-ups, Pilates and yoga offer a great core workout, and for more advanced ab work, invest in a Swiss medicine ball.

Read more: How to Get a Six-Pack in One Week | eHow.com http://www.ehow.com/how_4840392_six_pack-one-week.html#ixzz1Hsz7NLt3

How to Get Six-Pack Abs in Two Weeks

By Lori Newell, eHow Contributor 

updated: February 14, 2011

Men need to get their total body fat under 10 percent to get six-pack abs. Women need to reduce it to 15 percent or less.

Everyone wants a flat stomach. To have defined "six-pack abs" is even more desirable. So how do you go about getting that super-cut look? Is it possible to get that toned in just two weeks? There are numerous books, videos and gadgets on the market that claim to do just that. Some even state that you just need a few minutes a day. Others go so far to claim it is as simple as taking a fat-burning pill, and that you can continue to eat all you want and not exercise. But how realistic are these claims? Learn the common misconceptions about getting in shape, and the proper way to get toned abdominal muscles.

Difficulty:

 

Moderately Easy

Instructions

things you'll need:

• Weight bench
• Hand weights or weighted plates
• Physio Ball

1. • 1
     The rectus abdominus is the muscle set that creates the six-pack look.

     Understand the anatomy of the abdominal muscles. Your abs are located in the midsection of your body. They are made up of the transverse abdominus, rectus abdominus, internal obliques and external obliques. The transverse abdominus is a deep muscle. It wraps around the entire abdominal area and helps to stabilize the trunk. The internal and external obliques are located along the sides of the rectus abdominus, and assist the body with lateral, or bending and twisting, movements. On top of the transverse abdominus and in between the obliques is the rectus abdominus. It is divided into right and left sides and is in sections. It is a well-toned rectus abdominus that creates that six-pack look.

     Having well-toned abs is not just important for appearance: Strong abdominal muscles help you maintain better posture and balance, and prevent back pain and injury. Your abdominal muscles are the core of your body. If your center is strong, it will support you as you move through daily activities and recreation.
   • 2
     Avoid common misconceptions. Performing situps is not the only requirement for obtaining flat or defined abdominal muscles. While doing exercises targeted to the abdominal muscles can make them stronger, you cannot spot reduce. It is also important to do a variety of movements. Since the abdominal muscles are large, you cannot effectively train the entire muscle or create that six-pack look by doing just one exercise. You must have a routine that takes your abdominal muscles through a variety of movements to fully sculpt and train them.

     Also, to develop that six-pack look you must be within a healthy weight range and have a low percentage of body fat. Your body fat needs to be at 10 percent or lower for men, and at 15 percent or lower for women. So unless you fall into this category, six-pack abs are out of reach. There are many home scales that will measure your percentage of body fat, and many health clubs and gyms offer this service. If you purchase a home model, make sure you follow the directions exactly to get accurate results. These scales are not 100 percent accurate, but they will give you a basic measurement, and you can use them to track your progress.

     In addition, with any form of strength training, results are usually not seen for four to eight weeks, depending on the intensity of your training routine.

     If you are at the required body fat percentage and you have been working out regularly for some time, and you are doing a well-rounded abdominal workout, you may be able to see some definition happening in two weeks. Otherwise, there are steps you need to follow to develop that six-pack look. It takes time and effort to get there.
   • 3
     Reach a healthy weight and body fat composition. If you are not currently within the required percentage of body fat, you first need to shed those extra pounds. That means controlling your food intake and getting regular cardiovascular exercise for 40 to 45 minutes at least five days per week. This can include using equipment like a treadmill, elliptical machine or bike, or participating in activities like swimming, running or aerobic-exercise classes. It is not recommended that you lose anymore than 2 lbs. per week unless you are under the supervision of a doctor. Weight loss greater than this is not healthy, and shocks the body. Losing weight slowly allows the body to adjust, and the weight tends to stay off. Losing weight is hard, and it is difficult to do it alone. Joining a gym or working out with friends or coworkers makes you more likely to stick with it. There are also programs like Weight Watchers that can guide and support you in reaching your weight-loss goals in a healthy, effective and safe manner.
   • 4
     Use an incline to work your stomach muscles.

     Perform crunches. Typical abdominal crunches should be included in your routine. They can be done on the floor, a weight bench, a physioball or a machine. However, you do not need equipment to get six-pack abs. If you have some weights, a Physio Ball and a basic weight bench, you can get the abs you always wanted. If you are new to exercise, start with a basic crunch like the one shown in the video in the Resources section. This is a very safe and effective exercise.

     Many people complain about neck pain when first attempting to do crunches. It is not the exercise that is the problem; it is because they are doing the exercise incorrectly. You must keep your abdominal muscles engaged and your back flat against the floor. You want to keep the elbows back and open, and not pull on the head or neck to come up. It is common to see people clasp their hands behind the head and then bring the elbows together as they lift up. This will create neck pain, and will actually prohibit you from effectively isolating and shaping the abdominal muscles. This is especially true if your abdominal muscles are weak. Weak abdominal muscles cannot lift you up, and many times, people pull themselves up, which stresses the neck.

     For a more advanced version, try this exercise with a weight resting on your chest, or on a bench where you can do decline sit ups, as in the photo shown here. The higher the incline, the more difficult the exercise. If you are really advanced, you can do this exercise with a weight as well.
   • 5
     Incorporate reverse crunches, another exercise that is necessary to obtaining a sculpted set of abs. As with the regular crunch, you can do this exercise on a declined bench or with a Physio Ball to make it more challenging. You can do the exercise while holding a Physio Ball between your ankles to make the exercise even harder. Try passing the ball to your hands, and lower both the arms and legs toward the floor at the same time. Then bring them back up and pass the ball back to your feet. Lower both arms and legs again. You need to keep your back flat on the floor and the abdominal muscles contracted to protect your back from injury.
   • 6
     Add some oblique exercises. The last part of your six-pack ab routine should include twisting movements to target the obliques. The photo here shows a good basic exercise. You can work your oblique muscles by lying on your back as shown here, lying on your side and lifting up, twisting while standing and sitting, or lying on an inclined bench . As with all of the above exercises, you can add weights and a Physio Ball to take them to the next level.
   • 7
     Limit the number of repetitions. You do not need to do hundreds of ab exercises to get six-pack abs. You need a variety of exercises like the ones described above, done properly. If you are really working your abs hard, you only need to do two to three sets of each exercise for 12 to 20 repetitions per set. If you feel that you need to do a lot of crunches, this usually means the exercise you are doing is not hard enough, or you are doing it improperly. The more repetitions you do, the more likely you are just using momentum and poor form. If an exercise is effective, as you do a set, you should really be feeling it after 12 to 20 repetitions.
   • 8
     Work with an experienced trainer. If you are new to exercise, working with trainer or taking a class can help get you started. The trainer can make sure you are doing the exercise properly, and can help you add variety to your routine. Since getting those six-pack abs is hard work, it may be tough to stay motivated and on track. Having to meet your trainer or show up for a class can help you establish a regular routine and get the results you are hoping for.

Read more: How to Get Six-Pack Abs in Two Weeks | eHow.com http://www.ehow.com/how_4740390_six_pack-abs-two-weeks.html#ixzz1HswftZXZ

How to Get Six Pack Abs

Lose Fat

1. 1
   Do cardio workouts. Important step to get six pack abs: There is no way to target fat loss in any area of your body. You need to lose some of that extra fat over your abs. Even if you workout and get gigantic ab muscles, if there is still a layer of fat over them no one will ever get to see them. Cardio workouts are workouts that raise your heart rate for a given set of time. Some examples would be running, jogging, bike riding, dancing and rowing.
2. 2
   Eat smaller dinners. Large dinners tend to hurt a fat loss process because most people aren't very active after dinner. This is the basis for advice along the lines of "don't eat anything within a certain number of hours before going to bed". The claim that your entire dinner is stored as fat isn't entirely true. The process is more complicated than that, but the fact you don't move after dinner is enough to hurt your cause. You can offset this by eating a larger lunch or snacking healthily before dinner. Fresh fruits or vegetables are excellent choices for curbing appetite not to mention other health benefits. A handful of nuts might do the same. Drink a large glass of water before sitting at the table.
3. 3
   Eat breakfast. Many people skip breakfast because they don't have time for it. The harm of skipping breakfast from a weight loss perspective is it makes you eat a huge lunch since your body hasn't had anything in the past 12 (or more) hours. When you eat a huge lunch you get that after meal drowsiness so now you're both unproductive and inactive. Cerealsdon't take much time to prepare and consume, and most of them are very healthy nowadays. If you are extremely pressed for time, consider grabbing a box of breakfast bars or a smoothie and throwing one in your bag when you leave for work or school. Somebreakfast bars out there are also excellent sources of fiber. Even an apple or a yogurt is better than nothing. Ideally, your breakfast should be the biggest meal of the day, lunch the second, and dinner the smallest.
4. 4
   
   

   
   Lift weights. The more muscle your body has, the more calories your body burns, even at rest. Plus, resistance training is important to limit the amount of muscle mass lost whilst reducing your calorie intake. If you only do cardiovascular exercises (running, playing basketball, football) without weight training then you may lose the muscle mass, including the muscle in your abs.
5. 5
   Keep metabolism steady. Eating one small meal every three hours that you are awake will not speed up your metabolism, rather, it will keep it going. Your metabolism goes and slows with your food intake and eating something small every three hours will keep that metabolism burning calories and will help you lose weight. Every meal should include lean protein, so that your body won't need to break down your muscles for fuel, which would shrink your abs as well as slow down your metabolism.
6. 6
   
   

   
   Drink more water every day. To find out how much water you need to drink as a minimum per day, halve your weight (in pounds) and that is how many ounces of water you need to drink. So a 150lb person would need to drink a minimum of 2.2 liters a day. It sounds like an absurd amount of water, but actually, you can drink tea without sugar to make up some of the quota. For fat loss purposes, it is important to remind yourself that thirst is a much weaker stimulus than hunger. If you consistently feel hungry after meals, don't immediately think that you need to eat more. You may simply be thirsty!
   • Drinking too much water (several liters, especially while sweating) can dangerously dilute certain salts and minerals. If you are exercising heavily and sweating a lot, you will need to replace your salts as well as fluids. Supplement your water drinking with a sports drink or potassium rich fruits such as bananas and apples.
7. 7
   
   

    Whole grain pasta salad
   Switch out refined grains for whole grains. In a scientific study, people who ate all whole grains (in addition to five servings of fruits and vegetables, three servings of low-fat dairy, and two servings of lean meat, fish, or poultry) lost more belly fat than another group that ate the same diet, but with all refined grains. A diet rich in whole grains changes the glucose and insulin response in your body, which hastens the melting of fat, and visceral fat, that deep layer of fat, is easier for your body to burn than the subcutaneous fat under your skin (the fat that you can see and grab).^[1]

Build Muscle

1. 1
   
   
   Do crunches. Lie on the floor (with or without a mat) with your arms in front of your chest or with your hands lightly touching your temples (never behind your head). Bend your knees. Raise your shoulders (upper torso) towards your knees, using strictly your abdominal muscles. It is very important to not lift your entire back off the floor, as this can cause back strain, and the extended movement does not help you develop six pack abs any faster. The most important part of the crunch is the initial flexing of your abs as you lift your shoulders off the floor. As soon as you begin lifting off the floor exhale through your mouth, ending with a gasp once your shoulders are off the floor. Then pause for a second once you are at the top of the crunch and exhale the last bit of air from your diaphragm while flexing your abs. Now lower back down slowly and controlled while inhaling through your nose, just until your shoulder blades touch the ground. Do not let your head touch the ground.
2. 2
   
   

    Decline barbell sit ups (advanced)
   Do sit ups. Lie on the floor, feet on the floor, knees up and hands crossed on your chest. Have someone hold your feet down, or wedge them underneath something heavy. Sit all the way up, lifting your lower back off the floor along with your shoulder blades. Keep your back straight (no hunching). Lower yourself down. Repeat. Once this becomes relatively easy for you (i.e. you can do a quite a bit with ease) start adding more challenges. Find an incline bench. Do weighted sit ups. Hold a weight on your chest while you do these. As these become easier, hold heavier and heavier weights.
3. 3
   
   
   Train your entire core. To build really great abs it's important to first understand what abs do. Their full name is 'rectus abdominis'. The 'rectus' bit, is Latin for 'straight, proper, upright'. Contrary to popular opinion, the abs' primary job is not to curl you up into a ball, but they work together with the back muscles to maintain correct posture and stabilize the spine. These muscles are not just for show! So the best exercises for abs are ones that force your entire core to go into overdrive to support your spine. Some exercises that do this are squats and deadlifts. These exercises will train your entire core to work together to do what it is designed to do. At the same time they will also train a lot of other muscles (e.g. glutes and quads).
4. 4
   
   
   Do leg lifts. Lie on the floor, legs straight out, hands at your sides. Lift your legs straight up (not bending your knees at all) until they're at a 90 degree angle (or close). Lower your legs and repeat without letting your legs touch the floor. For more challenge there is equipment at most gyms that will allow you to raise yourself up using your arms as support and dangle your legs. If you're using this piece of equipment, you can make it easier by just raising your knees to your chest. It's more difficult to raise your legs to a horizontal position with your legs straight. This helps firm up the lower abdomen. If you're truly a monster, try doing leg lifts with a medicine ball hanging from your feet. Or, hang from a pull up bar and raise your legs in front of you all the way up to the bar.
5. 5
   Do jackknife sit ups. Lie down flat on the floor. Place your hands on the ground to your sides for balance; you can pick them up as you get used to the movement. Simultaneously raise your knees and torso so that your knees and face meet on an imaginary line extending from your pelvis to the ceiling. You should be able to kiss your knees at the top of the motion. Your legs will naturally fold bringing your feet towards your hips, much like a jackknife. Lie back down (i.e. "spread out") and repeat. Place a weight between your feet when you think you can handle it.
6. 6
   
   
   Do static holds. Put your body into the push-up position but with your elbows on the floor, and your whole body flat. This position is known as the static hold position, or the plank, and it trains your core (including your abs) to hold the body in place which is the real purpose of your abs. Hold this position for as long as possible. Beginners should be aiming to start off with at least 45 seconds, while seasoned ab workers are known to achieve over 5 minute static holds. To perform the side static hold, roll onto one side of your body and lift into the same position as before, but this time only one arm will be on the ground with the other arm pointed straight up the air and your non weight bearing leg resting on your bottom leg. Once again, hold this for as long as possible.
7. 7
   Train your oblique muscles. It's not as important to work on your oblique muscles at first, but eventually you'll want to start working these too. These are the muscles to either side of your stomach. There are multiple ways to do this and anything that includes twisting your torso against a resistance counts. There are twisting machines at gyms, you can twist while you do sit-ups, you can do side bends, you can twist side to side with a medicine ball in hand, etc. Be aware though, that many beginners tend to have weak obliques compared to their abs (it simply isn't used as much in daily life) so go easy on the sides at first.
   • Do bicycle crunches. Lift your feet off the ground while doing the crunches by alternating each leg in the air. Bring your left knee up toward your right shoulder and then your right knee toward your left shoulder.
8. 8
   Find new ways to crunch, bend and twist in your daily life. Some possibilities include:
   
   
   • 
     

     
     Use a stability ball. Do your crunches on the ball to introduce instability to your workout, which will improve your balance too. There are also lots of core exercises that can be done with a stability ball. You can also use a small bubble used for physical therapy.
   • Duck and twist during your daily routine. Reach with your left hand to things on your right and vice versa. If you feel like turning around to face something, see if you can do it with keeping your hips in place and twisting at the waist. (This is awkward when talking to other people, use only against inanimate objects.) While walking or standing, pretend that something is coming toward you and you have to duck to get out of the way. Do this as often as you are comfortable or at times when it won't look weird. You can bend forward from the hips or, if you're really into it, bend at the knees too and really "sink" out of the way.
   • Add complex core-movements to your workout. That will boost your overall body constitution tremendously. For example, combine push-ups with rows. Go into a push-up position on two dumbbells. Now don't do a push-up, but instead start to row alternating dumbbells. See how much power you need only to hold balance? Combine exercises! Be creative. Tension is your friend.