Diet is a part of any search for a new body.  Without low levels of bodyfat, you will never see your abs.  Percentage wise this is usually in the single digits for men and low teens for women.  If you are currently maintaining your body weight with your diet and exercise program, you can just drop your daily intake by roughly 500 calories and you’ll begin losing weight at a steady pace.

Please remember that your body will adapt when you are working with restricted calories for too long, so a weekly “cheat day” can keep your metabolism from lowering and your diet efforts from leveling off.  Also remember to ensure you get enough protein and do enough muscular work to avoid losing precious muscle instead of fat, as muscle loss will make it even harder to see results.

The exercise part I recommend for how to get a six pack fast at home consists primarily of body weight exercises.  There are incredible workouts that can be done with barbells and dumbbells, but they aren’t needed to start.  You can find success just using simple exercises and there are no barriers to keep you from starting immediately.

Interval sprints are golden when trying to shed fat.  The high pulse they produce will burn large amounts of calories both during and after the session (up to 2 days).  This is true with all High Intensity Interval Training (HIIT).

body weight circuits are another option  to running if you do them with high intensity and short cooldowns.  Jump squats, pushups, pullups, mountain climbers, and burpees can all be excellent to help lose those extra pounds.

HIIT generally only requires a 20 minute session every day to help you start seeing serious results.

How to get a six pack fast can be hard when it comes to practice, but that understanding makes it easy.  This isn’t just a whimsical statement.  Most people will underestimate what it takes and consequently won’t do enough.  They are asking, “What kinds of junk food can I eat and how little can I exercise and still see results.”  If your success is an afterthought and not a focus you aren’t likely to see any real results, much less with any modicum of speed.

The impressive transformations come when someone has had enough of their old chubby body and can’t stand it another minute.  Their focus turns to the result they want in their body and every question related to food or exercise is “Will this bring me closer to the result I want or take me farther away from it?”  There is no longer any lack of willpower when they know exactly what they want and how important it is to them.

I’m not going to tell you that it isn’t your fault.  It is.  Blame isn’t necessarily a bad thing though.  If you are blamed you are responsible and if you are responsible you have power.  The sooner you take responsibility in your life the sooner you can do something to change what you don’t like.

If you don’t have the body you want, somewhere along the way you told yourself it was okay to get like that.  Sure, maybe at first you didn’t know exactly what it took to gain weight, but you didn’t immediately stop and turn it back around when you noticed the result.  If it was completely unacceptable you’d of been back to your ideal body already.  In life you will get what you can put up with.  So either stop telling yourself that it’s okay to live as you are, and you will naturally make the change happen, or admit that changing your body isn’t that important to you.

You may not like it, but if you take my advice you will either get the body you want or save yourself hours of time and frustration.

When you’re trying to get six pack abs, don’t forget that your aim is fat loss.  It is extremely rare that a person seeking a six pack has a body fat percentage low enough to see their abs and still isn’t satisfied.  Your body fat percentage usually needs to be single digit in order to have a six pack.

How to get a six pack fast is primarily going to be through High Intensity Interval Training (HIIT).  This was recently popularized when people begin noticing that cardio isn’t necessarily the cure to body fat.  Any activity that gets your heart rate extremely high for short periods of time, before breaking at a lower pace, and repeating is known as HIIT.  Examples can include sprinting, swimming, and circuit training.  HIIT burns more calories than cardio does on a per minute basis and it continues burning calories for up to 48 hours after.

Any person seeking a body transformation can’t neglect their diet either.  There is a limit on how much activity you can and should do in order to speed up the process, so you have to attack the fat from two angles.  Drop your calories to about 500 below maintenance for most of the week, but schedule one cheat day per week to buff your metabolism back up.  The best calories to take in are lean proteins and fibrous vegetables.  These will almost never be stored as fat, as the vegetables are negative calorie foods.  This essentially allows you to drop your calorie intake more without further compromising your metabolism.

Stick with these approaches and you’ll be sitting with a set of sexy abs in no time.

The staple lift is always going to be the squat.  It incorporates almost every muscle of the body, creating an extreme demand.  This muscular involvement allows you to move high weights and it will be moved over a long distance.  This means you will burn more calories during the squat than almost any other lift.  Work is force*distance, which is a measure of energy done, and calories are just another measure of energy.  Most leg-based lifts will burn more calories than arm-based ones as legs are longer.

Note that force is mass*acceleration, so you can also increase the number of calories you burn during your workout by lifting more explosively (try to only do this when you are lifting the weight away from its resting place for safety reasons).

Sometimes, while still trying to lose the fat for your six pack, you will gain some muscle, but it is rare.  If you do, it will most likely be on your cheat days.  These sorts of exercises are aimed to lose fat during them, help to prevent muscle loss while losing weight, and also give you an after-burn effect for up to 48 hours following.

Most power lifts will also help with how to get a six pack fast.  The snatch and clean is towards the top of the list as you will move the bar from the floor to above your head and it is done at a rapid pace.

Design your workouts with this basic idea in mind.  You may want to change some of your current lifts or just speed up how fast you lift.  You can also drop the cooldowns between sets to keep your heart at a higher rate through the entire workout.  It will be more extreme, but it also means your workouts won’t take as long.

How to get a six pack fast is always by changing your diet.  When I mention diet I don’t just mean what you eat, but when you eat it.  Sometimes your body will process it differently due to activity or lack of certain hormones in the body.  For example, sometimes a cheat day is good to get your metabolism back up after extended periods of dieting.

All the different diets are just different ways to help ensure that you’re burning more calories than you’re taking in though.  Do make sure you understand that this is what you’re aiming for if you’re trying to get a six pack.  Most everyone has at least a decent set of abs underneath the fat that covers them.  At times it may seem like you don’t have the lower abdominal definition, but it’s just because that’s one of the last places you lose fat.

The next part of how to get a six pack fast involves your training program.  You need to exercise to keep those calories off.  The best way to do this is through High Intensity Interval Training (HIIT).  That’s just a fancy way of saying find something that gets your heart rate really high, then take a break at a lesser intensity before repeating the process.  Sprinting sets are a great example of this.  Usually 20 minutes at a time 3 to 4 times per week is more than enough to see massive differences.

The last piece of the puzzle always lies with how you approach your goal.  You need to remember why you want six pack abs, and why it’s important that you get it.  Be superficial if you want, many times those reasons motivate us the most.  But whatever you do, don’t forget your reasons or you’ll be cheating on your diet and skipping training sessions, never getting any closer to your goal.

You can; everyone can.  In fact, most people technically have a six pack.  It is simply covered by a layer or two of fat.  As a hint, you won’t remove it by doing gobs of strength exercise, at least not efficiently.

How to get a six pack fast, in the true sense, is to work smarter, not harder.  The more effort you feel you’ve put in the more results you believe you should see.  That’s only natural, right?  So when you work yourself to the bone all day, go to sleep, and hop on the scale the next day only to discover you’ve gained weight, you want to quit.

Don’t ever quit.

It is the one who adapts his/her strategy to perceived hardships that always ends victorious.  You must measure changes to know when you should change your strategy, but look logically at the measurements.  Making changes based on emotion does you no good.

Our weight has natural fluctuations, so that setback you saw when you climbed on the scale wasn’t really a setback.  It’s fine to be emotional about your reasons for change, but keep your analysis and strategy logical.

There’s another article explaining the importance of measurements in your journey to a six pack that you might want to check out below.

How to Get a Six Pack Fast

Most people on diets fail for two reasons.  The first is because it’s a massive change in a short period of time and they don’t have the motivational fuel behind that change.  The second is due to unreasonable goals within that short amount of time.  They give up at any indication that it will not be easy.  This is why I’m trying to give you the “under the radar” approach.  You won’t even realize you’re on a diet, because in a sense you won’t be.  Using this approach, you can comfortably change your eating habits permanently.  Say goodbye to the yoyo diet effect.

Knowing how to get a six pack fast is only half the battle.  You must have a plan that you will stick to or that knowledge is wasted.  So in a sense how to get a six pack fast isn’t by doing some crazy new workout or diet that you can only stick to for a few days, but by doing something that is comfortably outside your comfort zone. By this I mean it’s something you’re not currently doing, but not so bad you can’t take it and will revert back to your old ways.  You’ll create a new habit and then be able to change something else without much problem.  I call it my “how to get a six pack fast program for those with no willpower.” Not very pithy, but I don’t plan on this going wide-spread either.

Take a good look at your diet.  Decide what the unhealthiest thing you’re eating is and eliminate it from your diet.  If you can’t give it up all at once, cut back on the item in phases.  Get rid of one unhealthy item from your diet at a time in this fashion.  Between each reduction/elimination, allow enough time to pass for it not to be a strain anymore.  You’ll eventually be eating healthier and it will feel natural.