To get ripped abs fast you will need to pay close attention to your diet and the amount of calories you consume. Combine this with regular exercise and an effective weight training routine and you will be well on your way to getting ripped abs fast. So many people believe that the key to getting ripped abs fast is to perform hundreds of sit ups everyday. Unfortunately if this was the case we would have a lot more people walking around with ripped abs and a flat stomach. That’s take a more detailed look at how you can get a six pack and finally reveal those stubborn abdominal muscles.
Get Ripped Abs Fast
The key to getting ripped abs is your diet. Calories in versus calories out. You will need to lose stomach fat to get ripped abs and this will involve losing weight and eating in a calorie deficit. Your diet and calories will be the staple of your training when it comes to getting ripped abs. If your diet and calories are ignored then the rest of your training will not matter. Find you calorie maintenance level by using this quick tool. Subtract 500 from your maintenance number and consume this amount of calories each and every day.
To do this you will need to calculate how many calories are in the foods you eat or create a simple diet plan. Your diet plan should consist of meals and foods you will be eating along with the number of calories in each type of food. This way you have a solid meal plan to refer back to and know how many calories are in certain meals. This will save you from constantly counting calories. You can simply check your meal plan and refer back to how many calories are in a certain meal.
If you add a new meal to your diet plan jot it down and state how many calories are in it. Next time you consume that meal you will already know how many calories are in it and wont have to continously check food lables. Other factors that will help you get ripped abs are:
Cardio. Cardio will help you burn more calories and help fat loss. If your diet is no longer helping you lose weight perform more cardio. Cardio will burn more calories and raise your metabolism throughout the day. Calorie intake should not drop below 1700-1800 calories a day. This is far too low especially if you are a male. If you cannot lose any more weight you need to perform more cardio. After a while you will stop losing weight and hit a weight loss platea.
Take a look at the weight loss plateau article to help get you back on track. I often recommend increasing your calorie intake back up for a week and then lowering them back down to see further weight reduction and fat loss if you stall. For further information on adding cardio into your daily routine read cardio for beginners, cardio exercises to lose belly fat and cardio workouts at home. These should all help you.
A Weight Training Routine. Look at weight training routines that build muscle and get yourself on a decent workout split or weight training program. To get ripped abs you need to build and maintain a fair amount of muscle tissue otherwise your body will burn it for energy instead of fat.
You want to build/maintain muscle mass while losing body fat otherwise you will end up looking small, weak and out of shape. Muscle tissue is metabolically active which means it burns calories. The more muscle tissue you have the more calories your body will burn off naturally and the higher your maintenance level of calories is likely to be.
Ab Exercises. Perform ab crunches, reverse crunches, leg raises and barbell rollouts to help grow, shape and define your ab muscles. The ab crunch is easy to perform. Lie down on the floor and bend your knees. Place hands either across your chest or lightly behind your head. With your lower back pressed firmly against the floor contract your abdominal muscles and lift yourself up off the floor. Do not raise your upper body all the way to your knees. This is a sit up. Instead raise yourself around half way where you feel your ab muscles are fully squeezed and contracted.
Lower yourself back down but do not let your upper back touch the floor. Keep your abs contracted and push for that next rep. Reverse crunches, leg raises and barbell rollouts are all demonstrated in more detail on the best lower ab exercises page. You dont have to perform endless sets for your ab workouts. 5-8 sets of 12-20 reps is plenty.
When ab crunches get easy add a weight plate to your chest (or something similar) to help increase difficulty and resistance. I wouldnt recommend performing more than 3 ab workouts a week. Ab muscles can be worked more frequently than other muscle groups but be sensible and give them enough time to recover and grow between workouts.
Consistancy. Consistancy will be key to your success when it comes to getting ripped abs fast. Be consistant with your diet, exercise and weight training routine and you will get ripped abs. If your not consistant and dont stick to the above points then getting ripped abs will take longer. Without consistancy and hard work you are unlikely to meet any of your goals. Find quotes, reasons, videos or pictures to help keep you motivated when working towards your goal. Listening to music can also motivate you as can tracking progress. Do what it takes to reach your goal!
