I have six abs. OK. Sometimes I have 6 “packs”. OK OK. For two months of the year I have 6 immaculately pumped up abs on my stomach. Sorry to embellish, but I'm not a photo model or a fitness model or anything else. I am already a fairly mature and life-worn 37-year-old man. But I can build my abs without any problems 30 days before getting a six-pack. Is this real, you ask.
How to pump up your abs 1 month before getting six-pack
I'm not going to fool you into thinking that anyone can achieve this in a month. One month may not be enough for some people, as losing belly fat depends on many factors. Genetic predisposition, current weight, diet, past injuries, etc.
A picture belly is not a dream. In my opinion, any self-respecting girl, woman or man can pump up their belly. If you exercise regularly, eat healthy, don't have any serious herbs, aren't obese, and are willing to work hard on yourself, then getting ripped abs quickly is within your power. How to pump up your abs in 30 days? The way to achieve this is simple and quite realistic, but requires strict adherence to the rules and hard work, and it is as follows:
How to pump up your abs quickly and effectively
If the goal is to make the abdominal muscles stronger, and there are no fat deposits on the abdomen or are quite satisfactory, then by following a few rules, you can achieve results in a month:
- Select a training complex based on your level of training. Exercises should cause fatigue and burning in the abdominal muscles, which goes away within a couple of hours after training.
- Carefully analyze the technique of performing all the training exercises, understand where the arms, legs, pelvis and head are located and how they work. The training loses its effectiveness if the execution technique is violated.
- Make sure that your abs are tense during the exercise; training with relaxed abdominal muscles will not give results.
- Don't neglect warming up and stretching. They are needed not only to reduce injuries and sprains, but well-warmed muscles respond better to loads, and the workout becomes more effective.
- Do not forget about proper breathing during exercise - exhale should be done at the moment of greatest effort. Follow your training regimen without skipping classes. Also, don’t overload your muscles.
- abdomen during training – prolonged muscle pain can disrupt your training schedule.
- Complicate the exercises as you get used to the loads, periodically changing the training complex.
The fastest way to pump up your abs is to train regularly and efficiently.
You should not trust resources with loud headlines “how I quickly pumped up my abs”; reviews on such sites are most often paid for by manufacturers of exercise equipment, sports equipment and various dietary supplements.
The most important rule of the “6 pack”: Create a calorie deficit!!!
Forget all that diet mantra you've read and heard before, the process of burning fat comes down to one simple and proven fact. You need to burn more calories than you consume. It is in this way that you will get rid of fat deposits on your stomach and understand how to pump up your abs in 1 month, because the abdominal muscles are hidden under the fat.
Powerful abdominal workout at home!
How to eat
The press becomes prominent only if the body contains no more than 10-15% fat deposits. However, before you strive for muscle relief, you should gain sufficient muscle mass. Nutrition is an integral element in the question of how to pump up sculpted abs in 3 months. Try not to skip meals, eating 4-5 times a day. The diet must contain all nutrients - proteins, fats and carbohydrates.
When it comes to protein foods, give preference to lean meat and fish, and fermented milk products with a low fat content. A large amount of protein in your diet will help you maintain muscle growth. Carbohydrates in the diet should be complex. Whole grain cereals, bran, unsweetened fruits and vegetables are welcome. Despite a fairly strict nutrition plan, fats should still be present in it. We are not talking about harmful animal fats at all. 1-2 tablespoons of vegetable oil is the daily norm for those who are actively involved in sports or simply adhere to proper nutrition.
How to create a calorie deficit?
Cardio exercises and weight lifting
The fitness world is divided into two camps when it comes to cardio exercise and its effect on weight loss. For some people, intense cardio training is the best option for losing weight, while another part sticks to more relaxed cardio workout options. The first type of workout will help you burn excess fat faster, but high-intensity cardio exercise is much more difficult. To burn the same amount of calories, but with the help of measured cardio exercises, it will take more time, but the loads here are moderate. Choose the one that suits you best and remember that all that matters is the calories you burn.
Your body will change with cardio exercise. You will undoubtedly lose weight, but it is better to combine these exercises with weight lifting, otherwise the sculpted tummy will not be visible at all. I don’t stop carrying iron until I understand that I’m not ashamed to expose my perfectly toned torso somewhere in a public place. My training program is very simple. If I include cardio exercises in my workout, then I understand that I need to lift less weight than usual, and I also shorten the pauses between approaches in order to properly distribute the load from the added cardio. With this approach, the muscle will pump up faster. And I keep lifting weights because the more muscle you have, the less fat you have. Like I said before, it's all about burning those calories!
Nutrition
It is very difficult to propose and develop a specific diet that would suit absolutely everyone and, thanks to which, you could get perfect abs in 30 days.
Everyone is different, and in general I don't think dieting as such really works. You need to know your body and be aware of foods that are high in nutrients and low in calories. I personally practice intermittent fasting as a means of maintaining a functional eating plan for myself. Believe me, it is much more useful than just weight control. If you eat plenty of lean protein, about the same grams as you weigh, eat plenty of greens, fruits and vegetables, and fill the rest of your diet with healthy fats and carbohydrates, I can confidently say that you are on track to lose weight and get that coveted 6 pack. "
Drink water
Drink up to 3.5 liters of water per day. Water helps you curb the feeling of hunger, and also more fluid is retained in the body - this is a whole problem when trying to pump up your abs to definition. At home in the morning, pour the required amount of liquid into some container, and every time you feel hungry, drink water before you start eating. Most of the time, when we think we're hungry, we're actually thirsty, so drinking enough fluids will help you eat less. With sufficient fluid intake, pumping will go faster, because our goal is perfect abs in 30 days.
4. Stop training one muscle group
I want to clear up a major misconception about lifting weights. By doing exercises on just one muscle group, you will not be able to get rid of fat deposits throughout your body. This training scheme is not productive; with its help, muscle mass is pumped up, but fat does not go away. If you spend 20 minutes a day in the gym doing crunches and planks, you will not lose belly fat. Try to do a variety of exercises to achieve maximum results. We pump up the whole body, not just the abdominal muscles!
Weight Loss Pills and Supplements
Is it possible to pump up your abs in a month using weight loss “pills”?! No matter how tempting and promising the labels of these drugs are, most of them are stuffed with ingredients that have nothing to do with burning fat or are completely dangerous to health, since in order to achieve a visible effect, you have to drink them in large quantities or doses. My advice is simple: forget about diet pills and stop doing nonsense, direct all your energy into hard work on your abs, then there will be results.
Low carb diet review
Hello, my darlings! I want to share with you my impressions of this diet. It all started with the fact that I was tired of attending group strength training, which took me two years, and there was no result, but I also ate incorrectly.
The trainer could give advice on nutrition and exercise technique only for a fee; I couldn’t afford it, and so there were big expenses for strength group and stretching, all this was paid for separately. The cost of one training session is 150 rubles. I allocated 4,200 rubles a month from my budget for training; it was expensive for me.
Once I talked to my boyfriend about this, he offered to help financially, but I refused, then he offered to change the fitness club, which has professionals.
Attention!
In the end, everything happened by itself, I got a job as a sports nutrition consultant, the store was located next to a relatively new prestigious fitness club in our city, and the store’s regular customers worked out there. And many began to talk about a magical trainer who makes sweets out of girls in a short time.
Moreover, thanks only to nutrition and training in the gym. I really wanted to meet him.. I myself am thin, but fat accumulates only on my stomach ((and it’s not clear for me to gain or remove excess.
I came to the trainer, he looked at me with an appraising look, called my belly WHITE))) suggested that I first remove the fat, and then switch to gaining mass.
So, the essence of this diet: nutrition, which is based on foods low in carbohydrates and animal fats, and the individual protein requirement is calculated.
Low-carb or cutting has contraindications, you can read about this on the Internet. Personally, I ask you to pay attention to your kidneys to see if you have any pathologies.
First, download the Fat Secret calorie counter. Install the application, enter your parameters, choose a diet for weight loss (calorie deficit). Add foods and dishes that you ate during the day. It will show how much juice you consume. It is necessary to purchase a kitchen scale and weigh all products only in dry form!
What you can dry:
Protein with a low percentage of fat: Chicken breast (boiled, baked, fried in water), low-fat cottage cheese (I ate it with apple-flavored Fruto-Nanny puree; it has the lowest carbohydrate content, just don’t be rude!))) 200 g of puree per day maximum), beef, turkey, egg whites, low-fat cottage cheese, any white fish. When cutting, eat at least 3 g of protein per 1 kg of weight.
Fiber: A MUST! More vegetables!!!! ( it is advisable to exclude carrots and beets as they contain a lot of sugar, I didn’t eat them at all, but you can exclude them at the final stage of drying)
Fats: Flaxseed oil 1 tbsp. a spoon every day for women as it contains phytoestrogens, and omega-3 capsules for men. Any nuts every day! (I ate budget peanuts) Vegetable/animal fats in percentage 70/30. Be sure to eat fat! 2 g fat per 1 kg weight
Carbohydrates: no simple carbohydrates! Sugar, confectionery chocolate, fruit. To calmly switch to a low-carbohydrate diet, eat porridge with a low glycemic index (effect on glucose in the body) first in the morning and in the afternoon (the effect on glucose in the body) - buckwheat, bulgur, the rest can be found in the table on the Internet.
At the final stage, you exclude porridge at lunch, and after about another month you exclude porridge in the morning; only vegetables, protein, nuts, and butter remain in your diet. Carbohydrates are found in all foods, so don’t be afraid that you will be left without them completely.
Include cheat meals once every two weeks, once a week.
Water: be sure to drink 2-3 liters per day , depending on your weight, you can more accurately calculate it using the formula on the Internet.
Fruits: grapefruit between meals, GREEN apples, berries are low glycemic index, but the rest contain a lot of sugar.
On topic: How a girl can pump up her back at home
You would probably think that such a meager diet would consist of eating only vegetables, boiled breast meat and nuts. NO! MY DEARS! You can find various delicious recipes on the Internet on YouTube.
Before and after training, you can allow yourself to eat a banana; fast carbohydrates before and after will not hurt, but on the contrary, there will be a surge of energy, so necessary during training, or after training, close the carbohydrate window. delicious banana pancakes right in the locker room of a fitness club or in a fitness bar .
I also used to take boiled breast meat with me to eat after a workout, in case I ran out of whey protein. The main thing is variety in nutrition! Alternate foods, add spices, don’t be lazy to cook!
Cheat meals: my trainer allowed me to have a cheat meal only after 2 months of my diet. A cheat meal is a carbohydrate load. You can eat whatever you want, preferably before 3 pm, since after this time your metabolism slows down and it all goes to fat.
Personally, it was difficult for me to switch back to low-carb foods after a cheat meal, so I removed them altogether.
Important!
Yes Yes!!! That's how I held on toughly! I had a big motivation - a trip to the sea, where I wanted to show off my flat tummy, and of course my MCH motivated me with his athletic figure.
But as soon as I went to the seaside, I started to break down, I’ll eat a croissant, then bread, then pizza))) During the drying period, you will crave fatty and sweet things like crazy. This is due to the lack of vitamins and minerals .
You definitely need to take a vitamin-mineral complex!!!! You can buy the cheapest one - UNDEVIT! GOOD VITAMIN CONCENTRATION! True, there are no minerals there; for these purposes, purchase isotonics or mineral complexes.
Cellulite: Cellulite is an indicator of our ugly diet, it goes away only with low carb or proper nutrition. No amount of exercise will remove it, only nutrition!
Problem areas: big belly, plump legs, sides - all this can be removed mainly by DIET!!!! and a LITTLE workout.
Press: I’LL TELL YOU A SECRET: everyone has cubes! They are simply not visible due to the % body fat. You don’t need to pump up and kill your abs every day.
It is involved in almost all exercises! Once a week it is enough to pump up your bricks with 3 exercises. If you want to make your cubes more convex, pump them with a little weight.
Take a dumbbell in your hands; for really HARDCORD people , take a weight plate in your hands.
Training: Prepare to be hard. Strength will drop only this way, I sometimes drank l-carnitine for endurance, heart support and fat burning.
It only works during physical activity! The training began with a warm-up for 5 minutes on the treadmill, then joint exercises and a warm-up approach before weight training exercises.
I worked out 3 times a week, there was no cardio because there was only fat on my stomach and a little cellulite, but my trainer and I added PLYOMETRICS (jumping technique) in the rest between strength exercises, and then I rested quietly for 30 seconds.
If you want and think that there is too much fat, you can include 2 more cardio workouts per week for 20 minutes at a moderate pace on a treadmill, elliptical, or exercise bike, but it is better to consult with a specialist. The result is 5 workouts per week.
Weight: weight is not an INDICATOR! Take measurements every two weeks and write them down in a notebook to track your results)
Source: https://irecommend.ru/content/kubiki-pressa-za-3-mesyatsa-na-nizkouglevodke-realno-0
Abdominal exercises
So, we have looked at the main recommendations, the observance of which will contribute to the appearance of the coveted 6 “cubes”. Now let’s move on to the question of how to pump up your abs in a month at home to six-pack abs, namely, specific exercises that will speed up this process and bring it to completion. As mentioned earlier, spending an entire workout just on abdominal exercises is not advisable. It's best to leave some time at the end of your workout for them. It is advisable to have 3-4 such workouts per week, then it will be easier and faster to pump up your abdominal muscles.
Below I have selected a list of the most effective abdominal exercises to pump up your abs more intensely. They can be included in any workout. I suggest you pick any two of them and do about 3 sets of 30 reps during each workout. In the end, you will come to the conclusion that I was right that you can pump up your abs in a month by combining these exercises and weight lifting.
Crunch on the block
Crunch-bike
Hanging Leg Raises
How to train
When developing a training program in order to pump up sculpted abs in 3 months, it is necessary to include the most effective exercises in it. We recommend including the following in the lesson:
- Hanging straight leg raise;
- Straight and side crunches;
- Turns to the side with the bar;
- Lateral bending of the body in a lying position.
For proper muscle growth and recovery, it is recommended to train 2-3 times a week. Perform each exercise 10-12 times in 2 approaches. Between exercises, rest your muscles for 1-2 minutes.
Abs pumping program in 30 days for men
So, for 30 days, you will have only four days of rest, and all other days will include core exercises. Here's all the information you need to execute your plan.
The training program not only targets all parts of the abdominals, but also improves your endurance and increasing intensity, you will notice your improvements with each subsequent day.
The workouts are bodyweight only, so you can do them anywhere and anytime you have free time. This makes it easier to stick to the plan and not give up on important tasks or concerns in men's lives.
On the subject: Exercises to disappear belly fat in men
Each week of the plan includes performing exercises for five days, increasing the difficulty by adding 10 seconds
to the time of each exercise each day until you reach 60 seconds.
In the first week you perform 3 types of loads
, in the second week there is already
1 more
, that is, 4, and so on.
The entire program consists
of 10 exercises for the press of different types, specially selected for men. We will analyze each of them in more detail and at the end there will be a convenient table for all days.
Abdominal exercises from the 30-day program
I would like to remind you that this guide is more optimal for men with average
and
good
physical fitness. For those who are not yet sufficiently trained, abdominal pumping exercises for beginners are suitable.
Lie on your back with your arms extended toward the ceiling, legs elevated, and knees bent at 90°. Simultaneously lower your right leg, straightening it, and your left arm towards the ground until they are directly above the floor in line, then lift them and repeat on the opposite side.
Lifting the body while lying down
Lie on your back with your knees bent and your feet flat on the floor. Use your core abdominal muscles to lift your torso off the surface until it is vertical, and then lower it to the starting position.
Seated side crunches
Sit on the floor with your knees bent and your feet slightly above the surface. Lean back so that your upper body is at a 45° angle to the floor. Clasp your hands in front of your chest, then twist your torso from side to side.
Straight Leg Raise
Starting position lying on your back. Try to keep your legs as straight as possible, lift them so that your feet are facing the ceiling. Lower slowly back to the starting position and repeat the rise again.
Exercise climber
From a push-up position, lift one knee toward your chest quickly, then the other. Continue alternating raising your knees to each side.
Plank with change of position
From a push-up position supported by your forearms, slowly move one arm into a bend, then the other and in the final stage you should support the body on the elbows. Then take the starting position by lifting and straightening both arms alternately.
Standing Knee Raise
Run in one place, pulling each knee in turn as high as possible to your chest. Movements must be performed dynamically and quickly enough.
Exercise frog
From a push-up position, jump forward with both feet so your feet land behind your hands. Then return to the starting position.
Burpee
From the starting position standing, lower yourself into a push-up position and do a push-up, then jump to your feet using a sharp push off the floor with your hands while standing and jump high into the air. Land softly and repeat the cycle.
Jumping with raised knees
From a half-squat position, jump as high as possible, raising your knees to your chest. Land softly and jump with your knees raised the next few times.
