On the other hand, some people go along to the gym to spend hours on the treadmill, or other cardio machine, and do hundreds of crunches. Neither of these approaches is likely to gives the solution for how to get a six pack fast.
First of all, purely from a fat burning perspective, spending hours on a treadmill is not effective. As an example, an hour on such a machine may burn 300 calories, which isn’t much, if you consider that a big drink of orange juice could be the same.
The trouble with these sorts of cardio exercises is once you stop doing them, they pretty much stop burning calories. It would be preferable to find an exercise that you do not need to spend hours doing, and that will continue to burn calories long after you finish doing the exercise.
Such an exercise would involve all of your body, and many of the muscles, and be an interval based activity. Such an exercise would mean that you would perform groups of exercises back to back without a rest between, and then have a rest at the end of the ‘set’.
The rest would not be enough for you to fully recover, so 60 to 90 seconds. What this would do is gradually increase the intensity of the exercise, and at the same time build muscle, so you would get a cardio workout, and a muscle building workout all rolled into one exercise. Much less time would be taken to get a much more effective workout.
One set of exercises that may help you to learn how to get a six pack fast would be the following continuously without stopping until you have reached 100 (you can go as slow or as fast as you need to) –
- 10 squat thrust jump (burpees);
- 10 Mountain Climbers;
- 10 Squat Jumps;
This will involve a large number of muscles, and is crazy intense! This will burn maybe the same amount of calories as an hour on the treadmill, but it only takes a couple of minutes! If you were to do this exercise after you did a good full body workout, this would really be exhausting, and would continue to burn calories for quite some time after you finish.
Standard crunches are not the most effective abdominal exercises that you can do, as they generally isolate only the upper abdominals, and not the obliques, and lower abdominals. They only work a small number of muscles, and are not a very intense exercise due to this fact.
Instead you could do something like a knee to elbow plank which would work much more of the body, or do something like a deadlift, which would work even more muscles in the body and really build muscle and burn calories. Whichever exercise you use and yes you can do both, will really help you to understand how to build a six pack fast.
Another aspect of learning how to get six pack abs fast is that it is better to be working on compound exercises that will include the whole body, rather than specifically working the abdominals. With compound exercises, the core will get a workout, so the abs and the back but also other bigger muscles will be exercised. These bigger muscles will burn more calories, helping your to burn more body fat.
To know how to get a six pack fast, you need to also understand that you need some consistency to your lean muscle building workout regime. You need to ensure that you are working out at least four times per week to really ensure that the results come to you fast.
The importance here is that you need to keep the intensity across both workouts, and throughout the week, finally allowing your body to recover whilst you rest.
Knowing how to get a six pack fast also depends upon how much body fat you have. If you have a layer of fat covering your abdominal muscles, it really isn’t going to matter if you have a six pack or not, as nobody will be able to see it. To understand how to get a six pack fast, in addition to these exercises, you also need to eat good quality calories, protein and fats so that your muscles can repair, and grow.
This means that you need to consume the right proportions of each food type so that your body does not store any excess as fat, or be so low that you cannot build muscle. You need to be able to consume the amount of calories you would need to maintain your resting metabolic rate, and add about 500 to it. You would then reduce this to force your body to use some body fat. If you eat regularly, as your body needs the nutrients, you will also find that your metabolic rate will be faster.
You need go quality rest – this means both sleep, and rest from exercise. This is simply so that your muscles get a chance to grow. How much rest you need is really down to how you feel, you can do light exercise on some of your rest days, like cardio type exercises for fitness purposes. It is really important to understand the importance of rest in knowing how to get a six pack fast.
One often overlooked aspect is the amount of water you drink – our bodies are made largely of water, and if you don’t have enough of it, then your metabolic rate will slow down, and your muscles will not be able to rebuild properly. A rough guide to how much water you need, would be 30ml per kilogram of bodyweight – if you are doing intense exercises, then you’re also going to need to replace those fluids in addition to this.