How to Build 6-Pack Abs in 6 Weeks?

Of course you do and you can have this dream come true if you know the truth behind building 6-packs quickly, which is...

Yes, it is not directly the crunches, sit-ups or the Roman chair that will get you there, if you still carry that baby fat around your belly. You need to make sure you have a lean stomach in order to squeeze out the maximum efficiency from those target exercises. That means you should basically prefer fat burning foods over the ones that contain trans fats in a strictly designed diet regimen. You can be sure just by keeping up with this regimen, you will be half way away from your goal.

Alright. The first step to transform your body is to force it to burn every last bit of extra fat covering your ab muscles. Good news is, while trying to getting rid of them, you will also be getting rid of the fat in every other part of your body. Body fat tends to accumulate most in the belly area in both men and women so losing your belly fat is only a direct and natural result of undertaking such endeavour.

If you've never been to a gym before, it's best to start with aerobic exercises to warm up and condition your body for more complicated and tough stuff. Start with walking for half an hour a day around the neighborhood, then switch to jogging at moderate speed and finally go for running a mile every other day. That one day off is a common practice even among professional bodybuilders -- you need rest for the transformations to occur and another round of exercises.

Once you're accustomed to running, you're ready to take the next step, working with a professional trainer at a nearby gym. You could try and do everything at home, but it is advised you have access to workout devices which focus on particular muscle groups and thus can greatly enhance your progress. It is best to have a professional around to determine the type, duration and intensity of your exercises according to your unique physical attributes.

You will have to do 2 things combined : resistance (weight) training and cardio training. While intense resistance training will help you burn the carbohydrates, cardio will help you burn the excess fat. Our body summons energy by burning carbos first, then fats and finally proteins -- hence the need to burn the carbos by the most intense exercises.

Have your trainer set up the ideal resistance & cardio training for you, and in a matter of weeks you will be ready for target exercises for your abs. Now you're ready for Step 3.

A change in your diet means a direct change in your physiology, so it is best to discuss this shift with a dietician. The major things you will need to do :

1) Decrease your calorie intake gradually. Switch sweets with fruits, carbonated drinks with compostes and natural fruit juices and fat red meat with white meat such as boiled chicken and fish scallop. You don't want to jump at chocolate and cakes after a few days so go slowly!

2) Switch food with saturated (trans) fats with food with unsaturated fats. Stop the intake of margarine in particular which is dangerous for cardiovascular health. If you find avocados to be too insipid, try soybean oil instead.

3) Fiber up your diet! The more fibrous your diet, the lower the insulin levels in your blood, thus increasing the amount of fat burned. Also make a habit of un-peeling your fruits and keeping the skin of your veggies while cooking. The skin keeps all of the fibers, thus most of the vitamins and minerals, so let it make it to your plate where it can pass them on to the pot liquor and where you can peel it.

4) Prefer whole grains instead of processed grains. Whole grains were also observed to lower insulin levels, thus helping you burn more fats.

This adaptation period over, now you are ready to target your abs directly.

Once your body fat is low enough you're ready to build up your stomach muslces and tone up your belly. The best exercises which target directly your abs are :

1) Crunches : This abs classic will work your upper torso perfectly and pump up your breast muscles incredibly. This is one of the most powerful exercises to work your chest area so make sure to give your best to this!

2) The Roman chair : It will work your lower torso most powerfully and bring your 6 packs and lateral abs to daylight! Start with bending 90 degrees backward, and gradually lean back until you become parallel to the floor (approximately 120 degrees).

3) Lying leg raises : Another lower torso-focused exercise, this may be an alternative to the Roman chair or an extra if you want things fast!

4) Hanging leg raises : You don't want to alternate this with anything, as it will work your biceps and your legs in addition to your abs, thus providing the best HGH increase for a faster change.

With all of the above four, you may want to start with 4x15 reps, then increase gradually (every 2 times or every week) up to 4x29 reps, presuming you will go to a gym at least 3 days in a week.

Concerning the Roman chair, once you feel you're comfortable with it, leave the set and rep numbers at max but lean backward even more at each rep, increasing your movement angle, thus the pain and the results! (Try to get to a maximum of 180 degrees.)

Concerning the hanging leg raises, this time pull your legs even higher, up to 90 degrees to put even more strain on your lower abs.

Now, hopefully once you're a lightweight, you will find these ab exercises to be fairly easy in comparison to the exhausting resistance and cardio trainings. So no need to say you can do a little bit of them every day at home in addition to your efforts at the gym. Say, you can do 4x15 reps of crunches every morning along your basic stretching stuff and you will speed up that muscle toning process a lot.

The key to success in this routine is to make it to Step 4 as soon as you can. If your BMI (body mass index) is already at a normal level, you can skip them and begin Step 4 head on, which can easily turn the 6 weeks in the title to 6 days for a visible change!

Good luck!