How to Get Six Packs In 3 Months?

Get Six Pack in 3 Months Duration
Editor's Note: This article has been recently updated with latest information and research studies.
 

Many people dream of having six-pack abs, and they want to have it real quick. I have even seen people in my own gym who focus a lot of their time in abs workout, but still struggle to have six-pack abdominals. Yes, they do have a nice abs, but not just six-pack abs, and without it, it’s always incomplete.

Now, you would like to know whether it’s possible to have a six-pack in three months or not. My answer to this question is, “Yes, it is possible to have it in 3 months.” I am not bluffing, but I am providing you with this answer after conducting a research. I have researched a lot from various sources, and I have also read the testimony of Scott Wright, Actor and fitness expert on how he was able to get six-pack in 2 months, so you can be assured of the authenticity of the information.

The Secret of Having Six-pack abs in 3 months

It’s about time that I reveal the secret. You will have six-pack abs, but you should also maintain your body because if you become careless after getting six-pack abs, you are bound to lose* it. I am going to categorize my methods into two categories, and they are: Body Fats and Workouts, and Diet.

Abs Info

1. Body Fats and Workouts

Let’s talk about body fats and workouts for abs without wasting much time.

a. Focus on your body’s fat percentage
If you want to have a six-pack, then you must reduce* your body fats. In general, the optimum body fat percentage for a man is 13%, and it is 17% for a woman. Among the various ways to know your body fats, the most convenient way to measure your body fat is by using your gym’s body analyzer equipment. Suppose your body weight is 80 kg with fat percentage of 20%, and you want to reduce* it to 13%. The process of calculating the weight you need to lose* is by using this formula: Fat % to lose* (0.07) X body weight (80) = 5.6 kg.

b. Cardio workout
It’s a necessity to focus on a cardio workout if you want to lose* your fats. You should focus on high intensity workouts like running, cycling workouts, swimming, and aerobics to lose* your fats in a quicker pace. However, you should also take a rest, so have a one day gap in a week.

Cardio Workout For Abs

c. Make a workout plan
Actions without plans do not lead you to success. In order to see a result from your workouts, it’s necessary to make a good plan. It is really crucial to make a workout schedule for each part of your abdominals. A single day for lower abs, upper abs, oblique, and total abdominal muscles would be a nice workout plan.

d. Abs-specific workout
After developing a workout schedule, focus on abs-specific workouts. You should perform these workouts for at least five days a week with around 4-5 sets, and perform as many reps as you can. You should also take 20-30 seconds rest between each set.

Stability ball crunch for upper abs, Stability ball pikes for lower abs, seated medicine ball trunks rotation for oblique, and workouts with planks for entire abdominal muscles. These are the exercises, and do search for the right procedure to perform it.

2. Modify Your Diet

Another critical part to consider for having six-pack abs is your diet. You simply cannot imagine of having six-pack without changing your diet, so you must implement these tips:

Modify Your Diet

a. Stay away from processed meals
First step is to stay away from processed meals. Scientists have even found in their research that highly processed meals results in increased body fats. So, stay away from processed meals like potato chips, burgers, and others.

b. Eat Fresh Meals
Fresh and balanced meals don’t only have a positive impact on your process of getting six-pack, but it also has a positive impact on your overall health. It is an important task for you to develop a healthy diet that includes fruits, vegetables, and lean proteins.

c. Drink Plenty of Water

Drink plenty of water

Finally, after focusing a lot on your workouts and diet, it is equally important to stay hydrated by drinking water. Water helps in flushing your body and at the same time it improves* your metabolism. You should at least drink 60 ounces of water if your body weight is 120 pounds, i.e. half of the body weight in ounces of water.

Get Six Pack Info

Conclusion

It takes a lot of dedication and efforts to get six-pack abs in three months. However, if you apply all the tips I have explained, then you will be immensely satisfied with the result you will have after working so hard for three months.

References

  • http://www.menshealth.co.uk/building-muscle/four-week-six-pack-plan
  • http://www.huffingtonpost.co.uk/scott-wright/scott-wright-fitness_b_3597108.html
  • http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4334652/

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Author

Expert Author : Dr. Ahmed Zayed (Consumer Health Digest)

Dr. Ahmed Zayed Helmy holds a baccalaureate of Medicine and Surgery. He has completed his degree in 2011 at the University of Alexandria, Egypt. Dr. Ahmed believes in providing knowledgeable information to readers. Other than his passion for writing, currently he is working as a Plastic surgeon and is doing his masters at Ain shams University.