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Four Tips For Getting A Six-Pack In Four Weeks

Six-Pack in Four Weeks
(Image credit: Unknown)

As well as performing the preceding workout, make sure to follow these four simple, but essential, bits of advice.

Add a High-Intensity Cardio Session to the End of Your Workouts

A common misconception when it comes to building a six-pack is that it takes hours and hours of cardio time to burn off the excess fat found in the mid-section. In fact a quick ten-minute hit of HIIT (high-intensity interval training) can burn 150-250 calories quite easily and you only have to do it for a short period at the end of a workout, sparing you the mental anguish of a full hour’s cardio after strength training.

Try some of these quick cardio workouts on for size:

  • Row at full intensity for two minutes, followed by two minutes at 50% intensity and repeat for 12 minutes.
  • Cycle with a high level of resistance for ten minutes.
  • Jog or run at a high pace for ten minutes.
  • Sprint for 30 seconds, then walk for 30 seconds, repeating for ten minutes.

Over a period of four weeks this disciplined routine could help you cut 1-2% body fat, making a big difference for those on the brink of a fully visible six-pack.

Replace One Carbohydrate-Heavy Meal with Some Form of Low-Density Carb Each Day

As much as all the gym work is important, six-packs are achieved through nutrition more than anything. By replacing just one dense source of carbs such as bread or pasta from one meal everyday you could be cutting as many as 300 calories from your diet. Try replacing them with extra vegetables or lower-density carbs like wholemeal pasta and you’ll start shedding fat quicker. Over a period of four weeks, just following this one tip could help you lose up to 1.5kg.

Train your Calves, Forearms and Abs together

This does sound like a random grouping of muscles to be training together, but there is a method to the madness. Naturally most guys at the gym want to go for the big boy lifts – benching, squatting etc – but when you’re planning to include an abs workout too, they tire you out to the point where you probably won’t want to bother. To remedy this, why not try one session a week for your calves, abs and forearms? Training all these body parts together will make sure that you’re attacking them with full intensity. It’s not necessary to dedicate a whole workout to just abs, so adding these smaller muscle groups to the workout will ensure that you don’t get too tired and get a good workout for your six-pack.

Drink a Litre of Water When You Wake Up

When you’re putting on muscle or shedding fat, keeping hydrated is integral. You’re never more dehydrated than when you wake up in the morning so if you immediately hydrate yourself you’ll kick-start your body’s metabolism much quicker, potentially getting an extra hour or so of optimal metabolic function going each day.

Naturally it’s wise to keep this up throughout the day. A well-hydrated individual will always have noticeably less body fat than a chronically dehydrated person.

Sam Rider is an experienced freelance journalist, specialising in health, fitness and wellness. For over a decade he's reported on Olympic Games, CrossFit Games and World Cups, and quizzed luminaries of elite sport, nutrition and strength and conditioning. Sam is also a REPS level 3 qualified personal trainer, online coach and founder of Your Daily Fix (opens in new tab). Sam is also Coach’s designated reviewer of massage guns and fitness mirrors.