How can I get abs in 1 month?!
Question: I bet with a friend to see if I can get a 6 pack in 1 month which is on March 6. I have a 2 pack, which is pathetic, but I want the full 6 or at least 4 pack. I do crunches, situps, I dance, in the morning . I'm muscular a bit and not to fat, but only a bit. What are exercises that I can do to get them and what is good and bad for me to eat? !!!PLEASE HELP!!!
Answers: I bet with a friend to see if I can get a 6 pack in 1 month which is on March 6. I have a 2 pack, which is pathetic, but I want the full 6 or at least 4 pack. I do crunches, situps, I dance, in the morning . I'm muscular a bit and not to fat, but only a bit. What are exercises that I can do to get them and what is good and bad for me to eat? !!!PLEASE HELP!!!
You can not target fat loss
The key is: Diet Diet Diet, then exercise:
You need to eat 5-6 small meals a day. Eat some protein with each meal! Cut out all refined sugar!!! Also add more fiber. The fiber and protein will fill you up, helping you to cut down on your unhealthy eating. Also by eating more than 3 meals spread out through the day you will kick your metabolism in high gear. Here is a general meal for a day:
Breakfast: 2 poached eggs
whole wheat toast
1/2 cup fruit
Snack: Cottage Cheese with veggie
Lunch: Turkey, lettuce, tomato, whole wheat bread sandwich
1/2 cup fruit
Snack: Protein Shake
Dinner: Turkey Burger ( no bun )
Side of brown rice
Side of Broc.
Then exercise regularly 4-5 days a week. Do both cardio and lifting. But on days that you do both. Do lifting before your cardio and you will maximize your fat burn. Cardio can be a sport: basketball, soccer, football, anything with losts of movement. Golf is a no no.
So Example :
Monday - 30 mins lifting then 1 hr cardio
Tuesday - 1 hour lifting
Wednesday - Rest
Thrusday - 30 mins lifting then 1 hr cardio
Friday - 1 hour lifting
Saturday - Rest
Sunday - 30 mins lifting then 1 hr cardio
For exercises check out:
http://www.xercisefactor.com
They have hundreds of exercise video clips
Also check out the XGen to randomly generate a workout routine. You have to sign up, but it is free.
8 minute abs!!! look on youtube for it it will do wonders i made the same bet
You can't.
It will take the average human body a little longer than a month to get abs.
Your body will be more toned by the end of the month, but this all depends how appropriate your diet is.
Don't cut out any foods from your diet. Eat everything in MODERATION. Stay dehydrated, stick with low-fat foods, and increase your protein intake (ex:) low calorie protein shake.
The 3 best exercises-
Bicycle crunches (tough but AMAZING)
Captains Chairs
Crunches on exercise ball
do a good amount of these every other day, and you will see great improvements fast. BTW, cardio and fat burning activities help too.
ooohhhhh be careful with your body and don't abuse the workout regime - you could damage your muscle tissue. sounds like what you are doing is working for you but taking time - increase your workout time by 30 minutes each time.
stay away from unnecessary fats - drink PLENTY of water - make sure you are getting 'good' sleeps at night - increase walking activity by an hour per day.
Fitness and excessive are one of those topics that many people think they know a lot about, so you are sure to hear tons of well intended advice that is either untrue or misleading. With that said - having well defined abs is more a result of your diet than your workout routine. Fat cells accumulate over your abdominal muscles hiding their definition, more sit ups well strengthen your abs and make them more pronounced - but won't shed the fat that is covering them. Continue doing your ab routine, but more importantly increase cardio. This will help lower your overall body fat, including the fat that is currently keeping you from your six pack.
Secondly, your diet needs to be ridiculously strict.
-NO sodas/ alcoholic beverages/ anything that isn't water
-Drink nothing but water and tons of it
-NO fast food/ fried food/ pre-packaged food
-Stay away from dairy products
-Consume lots of fruits, vegetables, lean meats (fish,chicken, some pork)
-Watch your carbohydrate consumption, and try to limit "bad carbs"
-NO sweets, stay away from sugar as much as you can
-Don't eat 4 hours before going to bed (your body will not have enough time to metabolize what you just ate)
Stick to these guidelines, get good sleep, keep stress low, and you should see some pretty decent results in one month.