how to develop a 6 pack in 1 month?

i need really good ways to develop a 6 pack, it doesn't have to necesarily be in 1 month but that would be nice. maybe possibly 2 months or something along those lines. i need good websites or copy paste from websites or your own workout routine. HELP!

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  • Mike
    Lv 7
    1 decade ago
    Favorite Answer

    Read the recommendations below. Also, go to the book store and locate the book "Weight Training for Dummies". In chapter 15 you will find excellent information on how to perform abdominal exercises correctly. Page 218 of the book dispels all the myths surrounding abdominal training.

    The following healthy living recommendations will help you if you’re trying to lose weight, tone up your muscles, have aspirations of building lean muscle mass, are attempting to get a wash board stomach, or just want to feel better:

    *1) Burn more calories then you're consuming everyday and measure your results using the following formula: Calories Consumed minus Basal Metabolic Rate (BMR) minus Physical Activity. Get a fitness calculator that you can put on your cell phone and computer. This will allow you to easily calculate this formula, log your daily calorie consumption, and register your physical activities.

    *2) Eat natural and organic foods found on earth versus something created by a corporation to make money. Eat meals in small portions throughout the day and take a good multi-vitamin supplement.

    Avoid “High Glycemic Load Carbs” (sugar, pastries, desserts, refined starches such as breads, pasta, refined grains like white rice; high starch vegetables such as white potatoes) and drink lots of water.

    Do not try fad diets or diet pills. Here is an excellent food pyramid that anyone can follow: http://www.rayandterry.com/html/images/PyramidLRG....

    *3) Exercise on most days by doing cardiovascular training and/or resistance training activities.

    Read a book or find a certified trainer to make sure your doing all resistance training exercises correctly. A great book to buy that teaches you the resistance training basics is “Weight Training for Dummies”. A superb magazine to buy with excellent resistance training routines that will not get you bored is "Muscle and Fitness". Signup for the free newsletter.

    A good book to buy that teaches you the cardiovascular training basics is “Fitness for Dummies”.

    *4) Get plenty of sleep. Sleep experts say most adults need between seven and nine hours of sleep each night for optimum performance, health, and safety.

    *5) Educate yourself continually on health issues and make a life long commitment to good health. A great free publication is “Dietary Guidelines for Americans 2005”. A superb book to read is “You The Owner’s Manual”. An excellent periodic publication is the “Nutrition Action Health Letter”. A reputable test you can take to measure your biological age is at http://realage.com

    Look at all areas where you can enhance your health. For example, make improvements in the quality of the air you breathe. Review outdoor air quality forecasts where you live and get an indoor air purifier. Email me if you want a good indoor air purifier recommendation and if you have other questions.

    *Click on all the source links below to get the full benefit of the recommendations. The answers presented to your health questions are not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health providers with any questions you may have regarding a medical condition.

    Source(s): My 25 years of health research and experience. Source Links: Calculate Calories Consumed: http://www.nutritiondata.com/ Calculate Basal Metabolic Rate (BMR): http://health.discovery.com/tools/calculators/basa... Calculate Physical Activity: http://www.weightlossresource.com/tools/exercise/c... Cell Phone Fitness Calculator: http://www.handango.com/PlatformProductDetail.jsp?... Computer Fitness Calculator: http://www.handango.com/PlatformProductDetail.jsp?... Natural and Organic Foods: http://www.wholefoodsmarket.com/products/index.htm... Multi-Vitamin Supplement: http://www.carlsonlabs.com/product_detail.phtml?pr... Glycemic Index and GI Database Website: http://www.glycemicindex.com/ MayoClinic Article on Water: http://www.cnn.com/HEALTH/library/NU/00283.html Certified Trainers: http://www.acsm.org//AM/Template.cfm?Section=Home_... http://www.nsca-lift.org/ http://www.acefitness.org/ http://www.nasm.org/ Weight Training for Dummies: http://www.amazon.com/gp/product/0471768456 Muscle and Fitness: http://www.muscleandfitness.com/ Fitness for Dummies: http://www.amazon.com/gp/product/0764578510 Sleep Website: http://sleepfoundation.org/ Dietary Guidelines for Americans 2005: http://www.cbsnews.com/htdocs/pdf/foodguide.pdf You The Owner’s Manual: http://www.amazon.com/gp/product/0060765313 Nutrition Action Health Letter: http://www.cspinet.org/nah/ Realage Website: http://www.realage.com/ AirNow Website: http://airnow.gov/ Indoor Air Purifier Ratings: http://www.air-purifier-power.com/top-10-air-purif...
  • 1 decade ago

    The six-pac is 90% diet. But even if you have minimal body-fat some people cant always achieve decent abs. Part of it has to do with genetics and another part has to do with how well the muscles are worked. Concentration exercise is a mistake. You can do 300 crunches a day and all you will take away from it is severe cramps and besides that crunches only work a fraction of that whole set of muscle and over-working a muscle group will Stop muscle growth. So minimizing body-fat through diet and adding lean Total body-muscle mass is the key.

    The waist and belly is a hot zone for fat to be carried in males so most likely you will have to achieve this lastly. Patience is necessary.

    Read the stickies.

    http://johnstonefitness.com/

  • 4 years ago

    Well, I don't know what shape your in now, that would help. Anyways, you need to cut out alot of salt, and fat in your diet. No fast food at all. You should plan your meals every day, turkey, chicken, fresh veggies, salads, tons of water. You would need to do lots of cardio every other day, like an hour minimum. Again, you didn't provide that much info, so I don't know where you are at now. You can use supplements like alpha- lipoic acid, green tea extract, L-Carnitine, etc.. make sure your health is already good before starting a strict regimen like this. Check with your doctor, too he can confirm your vitals and blood pressure etc & give you the go ahead.

  • 1 decade ago

    Do cardio exercises walking, running, 30-45 min. a day.

    Drink lots of water

    Buy an Abs ball the one that weighs 5 lbs.

    Drink whey or soy protein shakes

    Do crunches, reverse crunches, and side crunches with the ball.

    eat fresh fruits and veggies

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  • Anonymous
    1 decade ago

    Go to the store, buy 6 cans of beer joined together with plastic.

    Hey presto! You have a 6 pack.

  • Anonymous
    1 decade ago

    Most people need to lose fat around the middle to truly show off a six-pack. So, in addition to lots of abdominal exercises, you need to have lots of aerobic activity and a low fat diet.

  • 1 decade ago

    that really depends on how flabby you are now. Sit-ups, side bends, look for a work out plan online for stomach exercises.

  • 1 decade ago

    i have one, so I would know... :-)

    lift a lot of weights and don't overeat and swimming a lot helps, but 1 month might be pushing it

  • Anonymous
    1 decade ago

    keep doin sit ups

  • Anonymous
    1 decade ago

    Chrunches, chrunches, chrunches

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