Q: I’m an 18-year-old male. I have a little bit of belly fat. I can see my top two abs when I tense. My question is, how can I get a six pack by spring break? What do I need to do? – Will
A: A six pack by spring break? Doable! Get ready to shed excess fat and build muscle—the two keys to a “fast track” six pack.
P.S. You probably already have a six pack underneath that “little bit of belly fat.” Especially if you can see definition in the top abs. Ready to bring it forth?
Attack the Flab Around Your Midsection
1. High Intensity Interval Training (HIIT). Interval cardio will burn more fat than steady state cardio (like running or cycling at a steady pace). And, you’ll build more muscle. Interval cardio consists of short bursts of high intensity exertion, followed by brief periods of “active” rest. This keeps the body off balance so it can’t adjust and hoard calories, and it also works multiple muscle groups. Best of all, not only will you burn more fat during a HIIT workout, you’ll get EPOC, or excess post-exercise oxygen consumption. What does that mean? More calorie burn post-workout! Get the full scoop in our metabolic circuit post.
2. Eat Healthier. Skip the refined sugar (what’s that?), the fries and other junk food, and focus on maintaining a healthy, well-rounded diet. It’s important to incorporate lots of variety into your meals to make sure you get ample nutrients. We recommend eating 5-6 smaller meals throughout the day, instead of 2-3. This will enhance your metabolism, reduce unhealthy cravings, and deliver plenty of energy for your workouts. You’ll want to steer clear of carbonation, as well—soda and beer are the enemies of a washboard stomach!
3. Drink Green Tea. It’s a metabolism-booster and antioxidant with proven stomach fat-blasting benefits. Don’t like the taste? You can take Green Tea in extract form, on its own or as a compound supplement (get it at any grocery store). Read more about the benefits of green tea.
While you’re losing that little bit of excess fat, you can jump right into your ab muscle workouts! Lean muscle mass burns more calories, so your strength training will fuel your fat burn.
4 Moves for a Rock-Solid Stomach
1. Keep Your Abs Engaged. Your core region (lower back, abs and glutes) make up your “stabilizer” muscle group. This powerhouse is constantly at work when you’re doing ANY kind of workout, so take advantage of this! When you’re lifting weights, or doing anything that uses your stabilizer muscles, consciously tap into that strength—keep your abs tight and posture solid, and you’ll see big results.
2. Use Compound Movements. When targeting your abs, compound exercises are better than isolated ones. Why not work multiple muscle groups at once? Some compound movements that work the whole ab region include Planks and the Bicycle Maneuver:
- For Planks, lie face down, forearms and toes pressed into the floor, and lift your hips up off the floor. Engage your abs, straighten your back and hold this position for as long as you can. Trust us, you’ll feel your entire ab region engaged! When you progress, you can also try a plank variation using an exercise ball.
- For Bicycle Maneuver, lie with your back on the floor, hands behind your head and elbows spread wide. Keeping your lower back pressed into the floor and abs contracted, crunch across the body—one elbow to the opposite knee. Alternate continuously. This will work more muscles than a standard crunch.
3. Eat Protein. Protein will allow your body to rebuild muscle after your workouts. Great sources include lean meat, nuts, eggs, cheese and legumes. Another excellent source of protein is a protein shake, which can be one of your 5-6 daily meals. A whey or soy protein powder, when mixed with soy or skim milk, can give you roughly 20 grams of protein. Drink your protein shake at the right time for maximum results.
4. Get Plenty of Rest. “Fast-track” doesn’t mean you need to work out every single day. If you work the same muscle group two days in a row, you’ll make it hard for your body to recover—which is when the actual muscle development takes place. If you are committed to working out every day, do cardio or active stretching on the days in between your strength training workouts. And make sure you get the right amount of sleep, too, because it’s prime muscle recovery time.
You’ve got a big goal, but it should be easy to get a six pack quickly if you follow these steps diligently. (It will require the same determination to keep that six pack when you return to school, of course!)
Get a six-pack your own way with a little push from 4-Hour Body.
More good reads:
- Are you training your core or your abs?
- Ab-blasting got you sore? How to prevent second-day soreness
- Is Final Phase Fat Loss the ticket to your six-pack?