Defined abs in one week? Is it even possible?
That depends on your starting point. If you’re at 25% body fat or more, it is going to be an uphill climb. If you are relatively lean or fit, your 6 pack might be 7 days down the road.
‘Abs’ that you would see on someone is actually one large muscle which is defined when the surface fat on the belly is minimal, exposing it. The “pack” we see when describing the 4, 6 or 8 rock hard squares is really a division in the rectus abdominus muscle caused by the linea alba. That is a tendon which runs down the centre and across the abs, causing the shapes to appear.
So when we want abs, the key is combining these two into ideal conditions for a defined, delicious, sexy, rippling core! Here is how to get abs in a week:
Nutrition – What Diet Should I Follow?
Starting with cutting down the belly fat… There are a lot of ways to rapidly burn off fat. The best ways will be the most efficient- the quickest way to do the most damage. Cutting down your carb intake is going to be huge. To compliment this and to not starve, you’ll have to increase your fat and protein intake tremendously if you don’t already.
Don’t be deceived by ancient myths about fat loss. Fatty foods do not cause your body to gain fat. It is sugar and processed foods and excessive grain consumption which does that. Increase your egg, meat, fish, and poultry intake and stop all grains. No more rice, oatmeal, pastas, burger buns, sandwiches, corn, pastries, or junk foods. Also avoid legumes for the week and roots which are high in carbs. That includes all beans and peanuts, as well as potatoes, peas and carrots.
Though it may seem extreme this is what it takes to get results in one week. What you can do is increase your fat and protein with different types of meats, as well as increase your vegetable intake. Think of more sweet peppers, radishes, mushrooms, kale, cabbage, cauliflower, cucumber, varieties of lettuce and more. With fats, you’ll be replacing the energy source filled by carbs with avocado, flaxseed, coconut oil, olive oil, and butter.
Implementing these alterations to your diet shouldn’t be considered a diet but a way of life. Not only will you cut down but you will also be improving your health.
To aid your fat loss and increase the definition of the abs, you’ll need to assist your diet with some serious exercise. You also will want to check out my article on 3 Unique Veggies That Fight Abdominal Fat
Killer Exercises To Get Ripped In 7 Days
The objective of your workouts will be twofold. First, you want to aid with over all fat loss, and second, to improve the ripples of the abs.
A classic myth is to use crunches and sit ups to do both of these. Unfortunately, it is just not that simple. Exclusively abdominal exercises are great to help with the definition, but they won’t give you that pack you are really looking for.
Therefore, in addition to the new nutrition plan and your classic isolated exercises, you’ll need to do full body, high intensity interval training. This is also known as HIIT.
HIIT for Abs
This is the most effective way of burning the maximum amount of calories per session. The difference is doing the same amount of work in 20 minutes as you would in 60 minutes or more of standard exercise format.
HIIT can be made up of any exercises you choose, and can include and mix together resistance and cardiovascular training. These are two examples of HIIT training sessions:
HIIT A: Cardio/ Aerobic
-2 minute jog
-30 second sprint
Repeat 10 rounds
HIIT B: Mix
-25 squats
-20 push ups
-15 http://howtogetabsinaweek.org/Burpees
-15 seconds rest
Repeat 5 rounds
With HIIT, all training will be very fatiguing and very challenging. These are general sessions which will help with fat burning. However, since your goal is to burn fat and get defined abdominals in a week, it would be a good idea to make the sessions even more specific.
Here is what your training could look like for how to get abs in a week:
Option A: At the gym
-Treadmill run at top speed for 4 minutes: find a speed which is challenging yet safely manageable.
- 10 overhead squats (with loaded barbell): take a very wide grip on a barbell, set the feet with toes pointed slightly outward. Set the back and core before beginning a descent into a deep squat. Keep the barbell slightly behind the head and over the spine at all times. Dip as low as possible and stand back up.
-1 minute plank hold: using a mat if necessary, lie face down, propping yourself up on both elbows/ forearms. Lift the entire torso and legs off the floor, into a straight, rigid “plank” position. Use the forearms and toes to support your body. Contract the abs without letting the hips sag or tent up.
- 20 weighted overhead sit ups: place a 10 to 25lb weight in hand, starting in the sit up position. Drop both knees to the side, with the soles of the feet facing together. Lock the arms with knuckles facing the ceiling and perform a sit up, keeping the weight overhead.
- Repeat 4 rounds
Option B: From home or the park
- 20 Burpees: start from standing, jump down into the plank, perform a push up, then jump feet back to position, and finish with a vertical jump.
- 20 V-sit ups: From the sit up position, keep the legs straight and bring them up towards the ceiling. Reach with the hands at the same time to touch the toes at the top. Stay in control and do not let the feet drop to the ground. Do not let the heels touch the floor for the duration of the set, if possible.
- 10 Hanging leg raises/ toes to bar: hanging from a pull up bar or monkey bars, bring the knees up to the chest, or the toes all the way to the bar overhead (depending on your level).
- Repeat 5 rounds
Conclusion
Doing the exercises and following the diet laid out in this article will give you the body you are looking for however something you need to take note of is that this is a lifestyle change. You can’t go all out to get all abs one week and then move back to the junk food.
http://howtogetabsinaweek.org/
That depends on your starting point. If you’re at 25% body fat or more, it is going to be an uphill climb. If you are relatively lean or fit, your 6 pack might be 7 days down the road.
‘Abs’ that you would see on someone is actually one large muscle which is defined when the surface fat on the belly is minimal, exposing it. The “pack” we see when describing the 4, 6 or 8 rock hard squares is really a division in the rectus abdominus muscle caused by the linea alba. That is a tendon which runs down the centre and across the abs, causing the shapes to appear.
So when we want abs, the key is combining these two into ideal conditions for a defined, delicious, sexy, rippling core! Here is how to get abs in a week:
Nutrition – What Diet Should I Follow?
Starting with cutting down the belly fat… There are a lot of ways to rapidly burn off fat. The best ways will be the most efficient- the quickest way to do the most damage. Cutting down your carb intake is going to be huge. To compliment this and to not starve, you’ll have to increase your fat and protein intake tremendously if you don’t already.
Don’t be deceived by ancient myths about fat loss. Fatty foods do not cause your body to gain fat. It is sugar and processed foods and excessive grain consumption which does that. Increase your egg, meat, fish, and poultry intake and stop all grains. No more rice, oatmeal, pastas, burger buns, sandwiches, corn, pastries, or junk foods. Also avoid legumes for the week and roots which are high in carbs. That includes all beans and peanuts, as well as potatoes, peas and carrots.
Though it may seem extreme this is what it takes to get results in one week. What you can do is increase your fat and protein with different types of meats, as well as increase your vegetable intake. Think of more sweet peppers, radishes, mushrooms, kale, cabbage, cauliflower, cucumber, varieties of lettuce and more. With fats, you’ll be replacing the energy source filled by carbs with avocado, flaxseed, coconut oil, olive oil, and butter.
Implementing these alterations to your diet shouldn’t be considered a diet but a way of life. Not only will you cut down but you will also be improving your health.
To aid your fat loss and increase the definition of the abs, you’ll need to assist your diet with some serious exercise. You also will want to check out my article on 3 Unique Veggies That Fight Abdominal Fat
Killer Exercises To Get Ripped In 7 Days
The objective of your workouts will be twofold. First, you want to aid with over all fat loss, and second, to improve the ripples of the abs.
A classic myth is to use crunches and sit ups to do both of these. Unfortunately, it is just not that simple. Exclusively abdominal exercises are great to help with the definition, but they won’t give you that pack you are really looking for.
Therefore, in addition to the new nutrition plan and your classic isolated exercises, you’ll need to do full body, high intensity interval training. This is also known as HIIT.
HIIT for Abs
This is the most effective way of burning the maximum amount of calories per session. The difference is doing the same amount of work in 20 minutes as you would in 60 minutes or more of standard exercise format.
HIIT can be made up of any exercises you choose, and can include and mix together resistance and cardiovascular training. These are two examples of HIIT training sessions:
HIIT A: Cardio/ Aerobic
-2 minute jog
-30 second sprint
Repeat 10 rounds
HIIT B: Mix
-25 squats
-20 push ups
-15 http://howtogetabsinaweek.org/Burpees
-15 seconds rest
Repeat 5 rounds
With HIIT, all training will be very fatiguing and very challenging. These are general sessions which will help with fat burning. However, since your goal is to burn fat and get defined abdominals in a week, it would be a good idea to make the sessions even more specific.
Here is what your training could look like for how to get abs in a week:
Option A: At the gym
-Treadmill run at top speed for 4 minutes: find a speed which is challenging yet safely manageable.
- 10 overhead squats (with loaded barbell): take a very wide grip on a barbell, set the feet with toes pointed slightly outward. Set the back and core before beginning a descent into a deep squat. Keep the barbell slightly behind the head and over the spine at all times. Dip as low as possible and stand back up.
-1 minute plank hold: using a mat if necessary, lie face down, propping yourself up on both elbows/ forearms. Lift the entire torso and legs off the floor, into a straight, rigid “plank” position. Use the forearms and toes to support your body. Contract the abs without letting the hips sag or tent up.
- 20 weighted overhead sit ups: place a 10 to 25lb weight in hand, starting in the sit up position. Drop both knees to the side, with the soles of the feet facing together. Lock the arms with knuckles facing the ceiling and perform a sit up, keeping the weight overhead.
- Repeat 4 rounds
Option B: From home or the park
- 20 Burpees: start from standing, jump down into the plank, perform a push up, then jump feet back to position, and finish with a vertical jump.
- 20 V-sit ups: From the sit up position, keep the legs straight and bring them up towards the ceiling. Reach with the hands at the same time to touch the toes at the top. Stay in control and do not let the feet drop to the ground. Do not let the heels touch the floor for the duration of the set, if possible.
- 10 Hanging leg raises/ toes to bar: hanging from a pull up bar or monkey bars, bring the knees up to the chest, or the toes all the way to the bar overhead (depending on your level).
- Repeat 5 rounds
Conclusion
Doing the exercises and following the diet laid out in this article will give you the body you are looking for however something you need to take note of is that this is a lifestyle change. You can’t go all out to get all abs one week and then move back to the junk food.
http://howtogetabsinaweek.org/
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