Generally I follow I take the long term approach to fat loss but I am aware there are occasions where the need to look good is very important . I’m talking about those last minute trips that get booked or the unexpected invite to a party or other social event. If this is the situation you find your self in or you just need to break through a fat loss plateau then here is a easy to follow plan on how to get a six pack in a week.
This week is all about your mindset
In my experience you can probably lose 7-10 pounds of weight in a week. So depending on how much fat you need to lose will determine how defined your abs will be. You are only going to see your abs with this plan if you are within touching distance of getting down to low levels of body fat.
However to do this you need the right mindset. You must have complete belief that you are going to hit your target. This is going to be a tough week that is going to require severe dedication to keep going without compromise. So be positive, keep telling yourself that you will do what it takes and that the results will come. Getting this strong mental attitude will ensure that you see this through to the end without deviating from the plan and therefore get the best outcome.
What you must do to get six pack abs in one week
For the best possible results you need to create a very large calorie deficit over the duration of the week .
This is best accomplished by a daily session of exercise and a controlled reduced calorie diet . A quick thing to mention before we continue is don’t be concerned that you will slow down your metabolism as a result of this approach. This can happen but only when these low calorie diets are followed for much longer periods of time.
Your Six Pack inside a week program
Every day you must do an hours training with 20-30 minutes of this at a high intensity. I like to do the fat burning workouts in Turbulence Training for 4 days and on the others just do pure cardio making sure to add intensity
Do your workouts in fasted state – i.e. no food 4-6 hours before each session .
When it comes to total calories eaten the target is 800-1000 every day. If we are not training then this figure needs to be reduced to 600-800 .
No type of sugars and fats are allowed
As part of your daily calories try to eat 100-150g of protein .
If you don’t drink much water then now is the time to make sure you do. Aim for a minimum of 4 litres daily.
Black Coffee and Green Tea can be taken if required .
As the diet is quite severe then it is advisable to take a good quality multivitamin each day.
There you have it a simple plan that shows you how to get six pack abs in a week. Not easy I know but if you can give it your best shot and do the whole 7 days you will see some great results that will make the pain all worthwhile .by