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How To Get A Six-Pack In One Month

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!

                Featured photo credit: Jasminko Ibrakovic via shutterstock.com

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                Last Updated on April 19, 2021

                8 Weight Loss Tracker and Exercise Apps for Your Fitness Goals

                8 Weight Loss Tracker and Exercise Apps for Your Fitness Goals

                Are you frustrated by the fact that you haven’t been able to lose weight? Have you ever wondered if you don’t actually know how many calories you eat in a day? How much exercise do you ACTUALLY get, and why doesn’t anything seem to be working? A weight loss tracker can help you answer all of these questions and more.

                How can we start to see results and have the momentum to keep moving forward? The answer is simple:

                Have a game-plan and know exactly what is going on inside your body.

                If you really want to excel at your fitness goal, then you need to have a game-plan for success. You need to know what will keep you motivated, how to simplify things, how to be more efficient at your goals, and even find what you enjoy the most.

                You can start by checking out Lifehack’s Busy Yet Fit Course, which will help you get into the groove of working out, even if you have a busy lifestyle.

                If you’re blindly trying to chase your goals, then you probably feel about as hopeless as a carpenter with a butter-knife. So, it’s time to stock your toolbelt for success!

                I am about to show you the top weight loss tracker apps that will be game-changers for you. From nutrition trackers to step counters, these apps are sure to set you on the fast track to your fitness goals.

                Keep reading to find the apps that might just shoot you past your plateau and into the lifestyle you dream of.

                1. MyFitnessPal

                  When it comes to the best weight loss tracker apps, this one takes the cake (The Gluten-Free, Sugar-Free, Vegan cake that is).

                  MyFitnessPal is the best all around calorie counter that I have found on the market. This app is free and has almost all the calorie counting resources available to you. Not only does it seamlessly estimate the daily calories needed to hit your goal, but it also gives you the methods to track it.

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                  Just enter the ingredients of each meal you eat, and it will add up how many calories you eat. It can also scan product barcodes and automatically enter those calories for you.

                  Going a step beyond that, this app also tracks your macros (according to your own customized goals) and nutrients. Furthermore, you can input a desired weight to track your weight loss journey.

                  While that all seems impressive enough, this app also tracks exercise calories and can sync to Fitbit, MapmyRun, and other apps to measure your exact energy ratio.

                  If you want a one-stop map to success, then this is it! This will not only help you develop a game plan, but will also create a flexible plan to get you there.

                  Get the app here!

                  2. Fitbit

                    I know you’ve already heard of this app, and for good reason. Fitbit has been helping thousands step their way to health since it first came out.

                    While investing in a Fitbit may not be cheap, I believe it to be well worth the investment.

                    Fitbit will track your total amounts of steps each day. For those of you who are competitive, this is the perfect app to keep you moving and motivated throughout the day.

                    This app can also sync with other fitness apps, like MyFitnessPal, to measure your exact energy expenditure each day. It’s a keeper for sure, especially if you’re looking for a great weight loss tracker.

                    Get the app here!

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                    3. MapMyRun

                      This is another one for the competitive, beginner, or exercise enthusiast. MapMyRun measures the distance that you run and even tracks your route. Furthermore, you can sync your daily results with MyFitnessPal to keep track of your daily calorie burn.

                      If you want to go at it with a friend, you can challenge them in competitions that are sure to keep you both moving!

                      Once, my husband ran for 2 miles just before midnight to beat me in a competition that was ending the next day. Talk about motivation!

                      MapMyRun is perfect for those who like to challenge themselves, love to be part of a fitness community, or want a place for friends to hold them accountable to their goals.

                      Get the app here!

                      4. Zombies, Run!

                        Are you having trouble pulling away from entertainment to go out and run? Then why not combine the two?

                        ZombieRun is a fun app that is sure to get you moving if you are someone who is motivated by a good time. In fact, you might even have such a blast you will forget you are exercising!

                        This app takes you through a storyline and makes you the hero. Each level will present a new challenge to help you progress and keep things exciting.

                        You certainly won’t need to worry about your pre-workout. Imagining you are the hero in the story will be enough to keep your adrenaline pumping on its own.

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                        Just be sure not to move too slow or the “Zombs” (as we runners affectionately call them) might catch you!

                        Get the app here!

                        5. Prepear

                          Are you tired of sitting down for hours and trying to strategize what to eat? This app helps cut this time in a quarter and is a great addition as a weight loss tracker.

                          Simply add online recipes into your weekly meal plan (breakfast, lunch, and dinner), and it will organize all the ingredients you will need into a shopping list.

                          With all your meal planning in one organized area, it will be easy to find which meal you plan to make for the day. This will keep your healthy recipes delicious. You will seriously never have to fret about meal planning again!

                          Get the app here!

                          6. Strava

                            If walking is your health resolution, this weight loss tracker might be for you. Strava is sure to get you into healthy habits that you enjoy. In fact, you might start losing weight before realizing that you’ve even been exercising.

                            This app enables you to track your trails and mileage, take pictures, and invite friends to join. It is a keeper for beginners and hikers alike.

                            Get the app here!

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                            7. Aaptiv

                              If you find yourself at the gym and not sure what to do, then this app might be for you. Aptive gives you workouts to do and instructs you how to do them.

                              While there’s nothing quite like the accountability of a personal trainer, Aaptiv is a great way to be guided through exercises without having to dish out tons of money.

                              The online instructors will guide you through the movements and keep you focused on finishing the workout. This app is sure to make you a gym rat in no time!

                              Get the app here!

                              8. Freeletics

                                Here’s one for those of you always on the move! Freeletics is an incredible app designed for people who just don’t have the time (or motivation) to drive down to the gym. Freeletics provides online workouts designed specifically from bodyweight with no equipment needed.

                                You will be surprised at what a great workout you can get without any equipment.

                                That’s right, you work-travelers; say goodbye to your excuses because this app is bringing the trainer to you!

                                Get the app here!

                                The Bottom Line

                                These 8 weight loss tracker apps are sure to revolutionize your fitness goals. Guesswork will no longer be a part of your fitness journey. These apps are like carrying professionals around in your pocket all day!

                                Get ready to be motivated, informed, and ready to start achieving your dreams!

                                More Tips for Weight Loss

                                Featured photo credit: Gabin Vallet via unsplash.com

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