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How To Get A Six-Pack In One Month

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How To Get A Six-Pack In One Month

I have a six pack. Ok. Sometimes I have a six pack. Ok, Ok. For like 2 months of the year I have a six-pack. I mean, give me a break. I am not a fitness model or anything. I am just a regular old 37 year old. But, I can whip out a six pack given a month’s notice.

I am not going to sit here and insult everyone’s intelligence and effort by saying everyone is going to be able to pull off a six pack in one month. One month is not long enough for some peoplebecause there are many factors that go into fat loss. Genetics, current weight, current diet, injuries, etc.

But, there is not a doubt in my mind that almost anyone could have a six pack. If you exercise regularly and you eat somewhat healthy, have an injury free body that only carries a small spare tire and can be pushed hard, it is definitely possible for you to make your abs pop with a month’s notice. The way is simple but it requires some discipline and hard work and it goes like this:

Number 1 Six-Pack Rule: Create Calorie Deficits!!!

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    Despite all the diet voodoo you read and hear about, losing fat comes down to one tried and true simple fact. You need to burn more calories than you take in. That is how you get rid of fat sitting on your belly and covering up the abs that are living under there.

    So how do we create calorie deficits?

    1. Cardio AND Weights!

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      There are basically two schools of thought in the fitness world regarding cardio for fat loss. There are the high intensity cardio folks and the steady state cardio folks. High intensity cardio will get you a faster burn quicker, but it is a lot harder. Steady state cardio will take you longer to burn the same calories, but it is more sustainable. Pick whichever one you want and remember that all that matters is the calories you burn.

      Just hitting cardio will do nice things for your body. It will lean you up, but it better be combined with weights, otherwise you will be plenty skinny without an ab in sight. When I want to get my stomach ready for taking off my shirt, I never stop hitting the weight room. I just add my cardio on to the time I train. I may lift lighter than usual with less rest in between sets, in order to balance the stress and strain of the added cardio, but I keep lifting, because the more muscle you have, the more fat you burn, as I said above, we are all about burning those calories!

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      2. Diet

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        I cannot sit here and suggest a specific diet that will work for everyone. Everyone is different and I don’t think diets as a whole work. You have to know your body and know what works for you to lose weight. I personally use intermittent fasting as a means to maintaining a functional eating plan for myself. It has a lot more health benefits than simply weight control.

        If you eat lots of lean protein, about as many grams as you weigh, eat lots of greens, fruits and veggies, and fill the bit that’s left with some healthy carbs and healthy fats, I’m confident to say that you are on the right track for fat loss and a six-pack.

        3. Drink Water!

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          A gallon a day. Drinking water helps you to stave off hunger as well as helps with water retention – a big issue when trying to get that six-pack showing. Get a gallon jug, fill it up in the morning and every time you’re are hungry, jug water before you reach for food. Most of the times we seem hungry it is because we are thirsty, so stay hydrated and you will eat less.

          4. Stop Spot Training

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            I just want to dispel a general myth about weight lifting. You cannot burn fat in particular areas of your body by spot training. More often, you can only build muscle by doing so. Spending 20 minutes a day at the gym doing crunches and planks are not going to burn belly fat. Your time is better spent elsewhere in the gym to maximize results.

            5. Diet Pills and Weight Loss Supplements

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              Most of the diet pills out there are chalked full of ingredients that have never been actually linked to fat loss, or are seriously dangerous when taken in dosages high enough to make a difference. I recommend you skip the diet pills and weight loss magic and just put in the hard work necessary to achieve your six pack goals.

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              Exercises to do for your six-pack

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                We have addressed some of the simple advice for getting your six pack, it’s time to look at some of the exercises you can do to make you’re abs pop. The key here is not to constantly train abs, as we discussed above about the myth of spot training, but you should be throwing in some ab work at the end of your workouts 3-4 times a week in order to bring them out.

                Below I list a few of the best exercises that you can fold into any workout. I suggest you pick two of these exercises and hit about 3 sets of 30 reps for each every other workout.

                Cable Crunch

                Bicycle Crunch

                Hanging Leg Raise

                Spiderman Plank

                Lower Ab Leg Lift

                Conclusion

                Bringing out your six-pack requires hard work, discipline, structure and some physical and mental pain. If anyone tells you any different, they are lying to you. There is no secret, mystical fast track way to make your abs pop. So put in the work, create caloric deficits, exercise regularly with weights and cardio, eat clean and healthy, stay hydrated and skip all the magical promises that are out there. If you do all this, you can get your six-pack showing in a month and you can keep it for as long as you continue to put in the work!

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                Featured photo credit: Jasminko Ibrakovic via shutterstock.com

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                Last Updated on September 8, 2021

                10 Fitness Excuses You Need to Stop Making Now

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                10 Fitness Excuses You Need to Stop Making Now

                “You can have results or excuses. Not both.” – Anonymous

                Human beings tend to only ever do as much as they absolutely need to.

                Motivational speakers call this innate trait laziness, biologists call it efficiency. Either way, the fact remains: we are evolutionary wired to minimize time and energy wherever possible.

                And this is not necessarily a bad thing. If we weren’t wired this way, we probably wouldn’t have survived this long as a species.

                Back in our caveman days, before supermarkets, calories were worth their weight in gold. For cavemen, trying to actively burn off calories would have spelled certain death.

                In this light, our fitness excuses make total sense. Our reptilian brain comes up with believable sounding rationalizations to stop us from burning off our precious calories; to minimize time and energy.

                Unfortunately, due to our present access to highly calorific foods, the fitness excuses that once ensured our survival, now send us to an early grave.

                Below I’ve provided the 10 most common fitness excuses our reptilian minds trick us into believing and why, ultimately, they’re all nonsense.

                1. I don’t have enough time.

                This is probably the most common fitness excuse of them all.

                First off, when you say you don’t have enough time, what you’re really saying is “I don’t have enough time for that”. 

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                Do you really think that if you were to add up all the time you spend watching TV and surfing the web throughout the average week you couldn’t replace any of it with a workout?

                A 30 minute workout takes up 2% of your day.

                Don’t ask yourself how much time you’re going to waste by working out a few times a week. Ask yourself how much of your life you’re going to waste being unfit and overweight.

                2. I’m way too tired to workout.

                Your mind, when it comes to exercising, is like a spoiled child. If you give in to its demands without a fight, it will see weakness and prey on it often.

                If you miss one planned session, you’re much more likely to miss the next. The biggest journey always starts with one step and the biggest failings always start with one step backwards.

                You need to show your mind who’s boss. You won’t always have lots of energy when you go to the gym but that doesn’t matter. The only thing that counts is showing up and giving it a shot.

                If you’re too tired to workout, change your sleeping habits, not your workout habits.

                3. But exercise is so boring!

                You don’t want to exercise because it’s boring?

                So you find brushing your teeth, taking showers, styling your hair and getting dressed highly entertaining? No. We do these things because we have to. We accept them as part of life.

                The people who never miss a workout are the ones who view it just like brushing their teeth. Complaining about it is just pointless. To be successful sometimes you’ve got to do things that aren’t as fun as watching your favorite TV show. That’s just life.

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                If don’t enjoy your workouts, you don’t stop working out, you just workout differently. Try crossfit, martial arts, hiking, body building, powerlifting, running, or swimming. Try music. Try anything, but keep showing up.

                4. I have no motivation to workout.

                If you think you need motivation to train you’re already half beat.

                What you really need is meta motivation: the motivation to train even when you’re not motivated. If you rely on your feelings to decide whether to workout or not, you never will. As you know, your feelings are designed to keep you caged up in your comfort pit.  Your feelings want you to be safe, not successful.

                That said, there is a trick you can use to get yourself motivated to workout, and it’s  backed up with research. It’s called ‘the few minutes’ principle.

                The basic idea is that procrastinators often put off doing certain things because the size of the task in front of them seems too overwhelming. By deciding to just go to the gym for a ‘few minutes’ you’ll often see the workout through to completion.

                Are you motivated enough to train for two minutes? That’s all you need.

                5. I have kids to look after.

                One day your kids might have someone to look after too: you.

                Don’t burden them with an ill parent when they have their own kids to look after. And don’t be the kind of parent who tells their kids exercise is good for them but doesn’t follow their own advice. Kids are smarter than that.

                If you’re really struggling with managing your fitness and your kids, combine the two. Find a field and play frisbee for a few hours, go swimming, take a walk around the lake and feed some ducks. There are so many fun and cheap ways to exercise with your kids, the only limits are your imagination.

                You kids should be your biggest reason to exercise, not your biggest excuse.

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                6. I don’t have anyone to train with.

                What you’re really saying with this fitness excuse is that you don’t have anyone to talk with while you train. If you’re training properly, you won’t need to talk.

                Don’t get me wrong, having a training partner is great but here’s what you’ve got to understand: most people first meet their training partners at the gym. The reason you probably don’t have anyone to train with is because you don’t have many friends who train. Like attracts like.

                By becoming someone who regularly trains, you’ll start attracting people into your life who also value health and fitness. You have to earn your training partners, they don’t come free.

                7. I don’t feel very well.

                After you get into the habit of overriding your fitness excuses and working out regularly, the thought of missing a workout starts to drive you insane. When I broke my jaw in two places the doctors told me I couldn’t lift heavy weights for three months. What did I do? I lifted light weights instead. Train smart, not hard.

                At some point in our lives we’ve all pretended to be ill so we could skip a day of school. Some of the better actors among us probably blurred the lines in their mind between real symptoms and those imagined. It’s easy to exaggerate things when it fits our agenda.

                If you’re really sick, I don’t recommend you train. But feeling a bit tired or achy – that’s no reason to skip a workout.

                8. The gym is too expensive or far.

                If you think you need a gym to achieve your fitness goals, you’ve been seriously misled.

                The world is your fitness playground. Ever watched a training scene from a Rocky movie? He chases chickens, runs up steps, punches meat, and chops wood. Many people cite these scenes as their favorite.  Something about training dirty and raw resonates deep within us.

                There are whole fitness subcultures dedicated to working out outdoors, and without formal equipment. Ever heard of Calisthenics, Tai Chi, Yoga or Parkour? Look them up.

                If you want to put on muscle, try some typical strongman training like chopping wood, flipping tires, lifting barrels. Remember, if it’s important enough to you, you’ll find a way. Arnold Schwarzenegger made his own gym equipment out of chairs and sticks for the first year he trained. He claims he gained 25 pounds of muscle from doing this.

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                9. I don’t know how to train properly.

                If you’re reading this article, you’re obviously more than capable of figuring this out. The internet is brimming with routines and training tips. This site alone will give you more than you need. Read these 10 tips for better workouts, perfect for beginners.

                However, it’s important that you don’t get too engulfed in the theory of ‘training properly’. Like most things in life, you learn best on the job. Ask people in the gym to show you how to use proper technique, then practice through action.

                People love giving out tips. You might even get a training partner out of it.

                10. I feel intimidated by the fit people there.

                This is normal and everyone has this when they first start out. The environment is new, everyone there looks like they know what they’re doing. You feel like you’re in someone else’s home.

                The number one reason you feel intimidated when you go to the gym is because you don’t go enough! If you started going regularly you’d get used to the place, the people and your fitness would improve. Everyone knows training improves your confidence. Just stick with it. It’s something you’ll laugh at a few months down the line.

                Anyone can get in great shape. Anyone can become fit. But very few people ever do because they give in to their natural inclination to minimize time and effort.

                Stop making excuses and just stick with it for two months. After that you’ll be finding excuses to workout even when you do have important stuff to get on with.

                Featured photo credit: United Artists, Chartoff-Winkler Productions via Rocky (1976)

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