{"id":38208,"date":"2020-06-11T18:40:52","date_gmt":"2020-06-11T10:40:52","guid":{"rendered":"https:\/\/shopee.sg\/blog\/?p=38208"},"modified":"2021-03-08T14:12:10","modified_gmt":"2021-03-08T06:12:10","slug":"how-to-get-six-pack-abs","status":"publish","type":"post","link":"https:\/\/shopee.sg\/blog\/how-to-get-six-pack-abs\/","title":{"rendered":"How To Get A Killer Six-Pack In Just 4 Weeks"},"content":{"rendered":"

Forget fitness fads or influencers (ahem, Chloe Ting) who promise abs with their two-week workout routines. Sure, all those crunches and dips can help you get in shape, but many of these routines assume you already have a low body-fat percentage. The real secret behind how to get a six-pack: you need a good diet, combined with certain exercises (which we\u2019ll get to in a bit).\u00a0<\/span><\/p>\n

You are what you eat<\/span><\/h2>\n

Heard of the phrase \u201cabs are made in the kitchen\u201d? That\u2019s because it\u2019s much easier to cut down on calories than it is to burn them off. Just think — working off an extra 500 calories requires you to run at moderate to high intensity for nearly 40 minutes!\u00a0<\/span><\/p>\n

The good news is your body fat percentages do not have to be as low as you might think they need to be in order to get a six-pack.\u00a0<\/span><\/p>\n

For visible abs, body fat has to be at 10-15% for men and 15-20% for women. If you\u2019ve been wondering how to get abs in a month, you can achieve this by eating at a caloric deficit to cut fat while engaging in regular cardio sessions. You\u2019ll need to have a deficit of 500 calories per day from your maintenance calories to shed about 0.5kg a week.\u00a0<\/span><\/p>\n

Track your calories burnt with some of the <\/span>best fitness trackers<\/span><\/a> or use a calorie counter like MyFitnessPal. If you want to go the extra mile, you can also calculate macronutrients like carbs, protein and fat (a good start in percentages would be 40:30:30). Here are some tips on how to eat clean!<\/span><\/p>\n

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(Credit: Louis Hansel<\/a> \/ Unsplash)<\/figcaption><\/figure>\n

1. Cut out processed foods<\/span><\/h3>\n

Cutting out junk food can go a long way to reducing overall body fat when you\u2019re thinking about how to get abs in a month. Processed and refined foods usually have high levels of sodium and fat, which will throw your diet overboard. Stay away from cakes, potato chips and ice cream!<\/span><\/p>\n

2. Eat complex carbs<\/span><\/h3>\n

A rookie mistake is cutting carbs out of your meals completely. Carbohydrates are an essential source of energy and is a key factor in how to get a six-pack. The trick is to skip refined carbs (white rice, pasta, white bread), and to go for complex carbohydrates like sweet potatoes, brown rice, <\/span>quinoa<\/span><\/a> and whole wheat bread that will keep you fuller for longer and provide you with a lasting source of energy.<\/span><\/p>\n

3. Consume protein right after workouts<\/span><\/h3>\n

If you\u2019re familiar with seeing friends chugging protein shakes after a workout, here\u2019s why: Drinking protein shakes or eating meals with lean proteins (like poultry, greek yoghurt and lentils) will aid muscle tissue regeneration and balance blood sugar levels. Simply put, this helps in muscle recovery and growth! Check out some of the <\/span>best protein powders<\/span><\/a> for a tasty post-workout meal!<\/span><\/p>\n

4. Have healthy snacks ready\u00a0<\/span><\/h3>\n

Embarking on a change in diet may cause you to feel hungry in between meals. Turning to healthy snacks that are high in fibre, protein or healthy fats will leave you satiated without going off-course from your diet plan. Check out some of the <\/span>best healthy snacks in Singapore<\/span><\/a> for ideas!<\/span><\/p>\n

5. Hydrate regularly\u00a0<\/span><\/h3>\n

Don\u2019t get dehydrated in your pursuit of the six-pack! Drink plenty of water, and cut out sugary beverages like soda. Not only is water good for cleansing your system, it also helps eliminate those hunger pangs! Fun fact: many often mistake being thirsty for being hungry!\u00a0<\/span><\/p>\n

6. Schedule cheat meals<\/span><\/h3>\n

I\u2019m a huge advocate for cheat meals and the wonderful benefits that it has for your body. Plan for one cheat meal <\/span>every 10 days<\/b> — this is when you can go all out and have your favourite foods!\u00a0 Cheat meals will not only act as motivation but have also been proven to reset your metabolism and jumpstart insulin regulation to recharge the fat burning process. So don\u2019t feel guilty for getting that upsized McSpicy meal or <\/span>char kway teow <\/span><\/i>you\u2019ve been craving for!<\/span><\/p>\n

How to get a six-pack: follow this 4 times\/week killer ab routine<\/span>
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(Credit: Samuel Yeung)<\/figcaption><\/figure>\n

Six exercises, four times a week. This workout is designed with rest days in between for you to also fit in some cardio or HIIT!\u00a0\u00a0<\/span><\/p>\n

You only need to do the entire circuit once through with a <\/span>15-second break<\/i><\/b> between each set and workout type, so go all out and work up a sweat! Aim for quality over quantity — get your form right to get the full benefits of each workout!<\/span><\/p>\n

1. Reverse Crunch\u00a0<\/span><\/h3>\n