by Want to change up your stale core routine? While skinny guys have ripped desired abs without putting any effort into exercise or diet, for the rest of guys it seems like an impossible goal.
Doing hundreds of sit-ups each day won’t work your core in the same way a combination of different abs exercises can. Getting six pack abs seems to be one of the hardest areas. It is not as easy as someone may think it is. Determination, hard work, and perseverance are all those things that will help you to get the desired abs.
Ditch traditional sit-ups and try our excellent, really working tips and exercises for that sculpted six-pack abs. Score amazing abs with our excellent workouts.
Table of Contents
Best way to get ripped abs for less than 2 weeks
The question of whether it is possible to get a six-pack in a week or in 2 weeks is probably the most common one. There is no such thing as a quick ab – it’s all about consistent exercise, proper diet, and overall caloric expenditure. Get a nutrition and fitness plan together and follow it for at least 30 days before you expect to see good and noticeable results.
Most guys when they are trying so hard to get six pack abs to start doing hundreds of crunches daily. But too often that doesn’t work. The reason is simple as that. No doubt, crunches may be effective, as they may not only tone but also strengthen your abdominal muscles. However, those who will not reduce their tummy fat will not get the desired six pack abs.
So how to reach the goal of getting six pack abs? What workouts, exercises, and activities are the most effective? There are some effective steps that can help you to get ripped in the fastest way.
Fastest way
Whether you have a beach vacation or a party coming up, strong abs are an essential asset which takes time to acquire.
Here’s how to tone your abs fast:
- Diet
Do you think if you work hard in a gym you get abs? Think again. No matter how many sit-ups and crunches a day you do, without a proper diet you will not achieve good results. Those who work hard trying to get ripped must eat 3 standard-sized meals and a snack between each. Include carbohydrates in your diet. It doesn’t mean you must eat French-fries, pizza, pasta, cookies or bagels. Eating 1 serving of complex carbs – like whole-grain bread, oatmeal, brown rice – for your breakfast, lunch, and dinner is what can bring you “abs” success. Snack on foods that are rich in protein such as cashews, almonds, peanut butter, low-fat yogurt, and walnuts.
Are you in search of the best diet plan to get ripped the sooner the better? Read this! Cardio
Another essential factor for those who want to shed extra pounds and uncover the abs beneath is weight loss. You can do it in a fast way if you involve cardiovascular exercises in your workout routine.Swim, run, bike at least three times a week for thirty minutes and stay active 5 days a week. Take benefits of interval training for that sculpted body.
Actual
To get abs you must first lose your fat that is hiding your abs. It doesn’t mean you should run long distances on the treadmill. 30-minute high-intensity interval training done two to three times per week is the best way to get ripped abs. Heavy compound exercises – like deadlifts, shoulder presses and squats – work your abs far harder than crunches or sit-ups.Core strength training
Strength training is the best way to get six packs and the final stage in achieving that sculpted abs. Crunches work best on upper abs. But you also need to strengthen lower abs and oblique. This could be done with leg-lifts. Lie on a bench or a mat with your feet on the ground. Extend the legs and lift them until they are parallel with your body. Raise your legs – do it slowly – then lower the legs to the starting position. Do five sets of twenty lifts each day.Perform these exercises:
- The dumbbell crunch: lie with your back on the floor or a mat with knees bent. Hold a lightweight dumbbell with both hands, arms extended straight above your shoulders. Exhale and slowly curl your head and upper body off the mat reaching the dumbbell – higher than your feet – toward the ceiling.Getting abs requires a mixture of muscle toning and fat removal
- Low mount reverse crunches with band: To perform this exercise you need a resistance band which should be attached to a low wall mount or wrapped around a bench. Place the band over your toes. Then lie on your back. Exhale and bend your knees toward your shoulders. Inhale and slowly lower to the starting position.
- Clamshell crunch with ball: Place a stability ball between your legs. Lie back on the floor. Keep your feet just off the ground, knees bent. Place the hands behind your ears in a crunch position. To perform a double crunch, lift your shoulders off the ground and your knees into your chest. Inhale and return to start.
Do you think if you work hard in a gym you get abs? Think again. No matter how many sit-ups and crunches a day you do, without a proper diet you will not achieve good results. Those who work hard trying to get ripped must eat 3 standard-sized meals and a snack between each. Include carbohydrates in your diet. It doesn’t mean you must eat French-fries, pizza, pasta, cookies or bagels. Eating 1 serving of complex carbs – like whole-grain bread, oatmeal, brown rice – for your breakfast, lunch, and dinner is what can bring you “abs” success. Snack on foods that are rich in protein such as cashews, almonds, peanut butter, low-fat yogurt, and walnuts.
Another essential factor for those who want to shed extra pounds and uncover the abs beneath is weight loss. You can do it in a fast way if you involve cardiovascular exercises in your workout routine.
Strength training is the best way to get six packs and the final stage in achieving that sculpted abs. Crunches work best on upper abs. But you also need to strengthen lower abs and oblique. This could be done with leg-lifts. Lie on a bench or a mat with your feet on the ground. Extend the legs and lift them until they are parallel with your body. Raise your legs – do it slowly – then lower the legs to the starting position. Do five sets of twenty lifts each day.
The dumbbell crunch: lie with your back on the floor or a mat with knees bent. Hold a lightweight dumbbell with both hands, arms extended straight above your shoulders. Exhale and slowly curl your head and upper body off the mat reaching the dumbbell – higher than your feet – toward the ceiling.
Low mount reverse crunches with band: To perform this exercise you need a resistance band which should be attached to a low wall mount or wrapped around a bench. Place the band over your toes. Then lie on your back. Exhale and bend your knees toward your shoulders. Inhale and slowly lower to the starting position.
Clamshell crunch with ball: Place a stability ball between your legs. Lie back on the floor. Keep your feet just off the ground, knees bent. Place the hands behind your ears in a crunch position. To perform a double crunch, lift your shoulders off the ground and your knees into your chest. Inhale and return to start.Excellent workout to get abs in 30 days (in a month)
Boost and tone up your core muscles with this excellent abs in 30 days workout. Perform the routine three times weekly over the next month. You can do it on Monday, Wednesday, and Friday. Remember abs require variety in reps, rest periods, exercises and use of weights.
You are to perform:
- Leg lifts for 20 seconds, 10 seconds rest;
- Scissor kicks for 20 seconds, 10 seconds rest;
- Flutter kick for 20 seconds, 10 seconds rest;
- Plank for 20 seconds, 10 seconds rest;
- Reverse Crunch for 20 seconds, 10 seconds rest;
- Mason Twist for 20 seconds, 10 seconds rest.
Perform four circuits of the routine. Take ten seconds between exercises.
Steps to Getting Ripped Abs
Even if you are a beginner to working out, you have probably thought about what it takes to get those classic, toned six-pack abs. Getting ripped abs isn’t easy; it will require a lot of hard work and commitment to a healthy diet. But if you’ve been dreaming of having abs that you want to show off at the beach, here’s the good news: ripped abs are within reach for anyone if you follow the right approach. Here are some things you need to know about getting ripped abs. It is a multi-step process. There is no one simple way to get ripped abs. If there was, just about everyone would have a six pack! There are stages you will have to complete, and no shortcuts.
Step 1: Take stock of your current fitness level
Are you already in shape and just looking to sculpt? Or have you not exercised in ages, and ripped abs are a distant dream for you? If you want abs, you will need to get into shape first. If you’re ready to start doing ab-intensive workouts, that’s great! But don’t get discouraged if you still have paunch; your journey begins by getting into shape and developing an exercise routine. Keep it simple at first; going jogging outside is great, and there are plenty of treadmill workouts to lose weight.
If you are already in shape and working out a lot, figure out what sort of changes you can make to shed those last few percentage points of body fat you will need so you can highlight your abs.
Step 2: Work out your mind as well as your body
Committing to something as challenging as an intensive workout routine is as much a test of your willpower as it is on your body. Exercise is going to be difficult some days. On other days, it might be all you can do to stick to your diet plan. Consider taking up meditation as part of your routine. Meditating after a workout is a great way to cool down your body and your mind, and to help you focus on your task. Keeping a journal or documenting your workout journey online can give you a sense of pride as you look back on how far you’ve come since you started. It can also be a good idea to keep friends and family up to date on your progress; a sense of community can be just the inspiration you need to get the most out of your workout.
Step 3: Gradually intensify your workouts
Jumping headlong into a new, intense workout routine is a recipe for getting injured. Early on it’s far more important to build a routine in the first place. Once you have your weekly routine in place, you can begin to gradually increase its intensity. Sculpting your ab muscles is as important early on as getting used to your routine and intensifying your workout at a healthy rate.
Step 4: Build ab workouts into your routine
Once you’ve shed a lot of body fat, are working out regularly, and eating healthy, you can start focusing on building your abs muscles. Again, pacing yourself is important. The point is not to have a six-pack overnight but to start working out your abs regularly.
Step 5: Ab-focused workouts and specialized nutrition
When you’re ready to begin sculpting your abs, you are going to start doing more intense workouts designed to strengthen and shape every inch of your abdominal section. If you’ve been gradually increasing the intensity of your ab workouts to this point, you will be ready to start more intense exercised designed to give you rock-hard, powerful abs. On days you work out, you will want to pack on the protein; shakes, bard, and muscle recovery supplements will help you build muscle faster and recover more efficiently.
Getting ripped abs is a long, difficult process, but you can do it if you work hard and maintain your dedication. There’s no one simple shortcut to getting a six-pack, but it is much less daunting if you know the basic steps.
Exercise motivation
Abs is the hardest part of the body to shape. The only way to get abs is to eat less fat and do cardio. Are you short of time to go to the gym? Get ripped abs at home. You can build strong abs if you will learn how to eat well in addition to abdominal training.
If you are training from your home, here are a few excellent exercises to get you started:
- 4 count crunches – 10 reps.
When performing the exercise think about your shoulder blades lifting off of the ground (mat) as you crunch.
- Crunches – 10 reps.
With crunches you don’t need to lift the entire back off the floor as it is with sit-ups. You should lift only your upper back. Lie on your back on a mat, floor or carpeted surface. Keep your hands behind your head or cross them on your chest. Using your abdominal muscles raise your shoulders towards the ceiling and pause at the peak. Inhale as you lower down.
Warning
Do your workout routine correctly as abs exercises may cause back problems. Stop if your back hurts. To avoid possible back problems exercise your back. Remember, a weak back can lead to more back problems. It is recommended to finish abs workout with back exercises. - Circle crunches – 10 reps.
Get in the crunch position. Bend your upper body to left for the left circle and to the right for the right circle. To make it easier make your circular movements smaller. To add challenge, make the movements bigger.
What is the best way to get ripped fast and easy? Read here to know!
- Reverse Crunches – 12 reps.
Start doing the exercise with your knees being in line with your hips. Bring your knees in towards the chest and then slowly back up to the starting position. Use your hands for support at the sides.
- Bicycle crunches – ten reps slow, eight reps fast.
Bend your right knee in towards your chest, extend your left leg and twist your right shoulder towards the right knee. To complete 1 rep, switch the leg pattern and twist to the opposite side.
- Straight leg lowers – 10 reps.
Start doing the exercise with your knees being in line with your hips. Bring your knees in towards the chest. Then extend your knees up. To complete one rep lower your straight legs towards the mat. For additional support place your hands under your lower back.
- Abs stretch – hold for 30 seconds.
Extend your arms over the head and your legs out. Stretch your abs as if reaching your toes and fingertips to opposite walls. Try to breathe deeply. - Oblique stretch – hold for 30 seconds.
The exercise should be performed in a seated position. Bring the right leg in, keeping your foot flat on the mat. Wrap the left arm around your right leg and twist to the right side. Breathe deeply. Repeat the exercise on the opposite side. - Side plank – hold for 30 seconds.
Place your elbow directly under the shoulder. Lift your hips up while balancing on the side of the foot and the elbow. Hold the position for 30 seconds.
Important
Work your core and strengthen your body with the classic plan. To perform plank hold a push-up position for 30-60 seconds. Seems too easy? Then try the star plank with your legs and arms out in an X-formation. - Hip lifts – 8 reps.
After your side plank lower back down to the floor. Lift your hips back up towards the ceiling. After that, lower back down to the floor. - Swimming – 10 slow reps, hold, eight pulses.
Extend your legs and arms while lying on the stomach. Then lift opposite leg and arm up and slowly lower down. Repeat the exercise on the other side to compete for one rep.
4 count crunches – 10 reps.
Crunches – 10 reps.
Circle crunches – 10 reps.
Reverse Crunches – 12 reps.
Bicycle crunches – ten reps slow, eight reps fast.
Straight leg lowers – 10 reps.
Abs stretch – hold for 30 seconds.
Side plank – hold for 30 seconds.
Hip lifts – 8 reps.Eager to achieve sculpted muscles in a month? Here is how to speed up your results with this effective workout plan.
99% of the time, when people aren’t achieving desired six pack abs, they are making bad food choices, consuming too many calories or both. Track your progress. Not only should you write down your sets and reps but also to keep a food journal. Writing your daily progress is extremely essential. Why? It allows you to review, look back and tweak your plan.
Six pack abs – you see it on billboards, in movies, and in magazines. Remember, obtaining a desirable six-pack requires a combination of tactics. If you think that by doing hundreds of crunches and sit-ups you are to lose your fat then you are wrong. Building core muscles don’t require a big amount of workouts. Quality is what important. Try to perform your abs exercises correctly.
You can find further details of Get Ripped here.
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i gained four baby abs in a month…but i did extra like the right n left oblique, butt raises n cross over.
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do you do the exercise daily or 3 times a week?
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i want to get a six pack really fast how can i do that
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You cant. simple as that, in fact, if you read the artical it said you cant without the proper workout and diet.
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before u should control your diet then u will have to hard work after that u will triumph
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just did it for 5 days and the effects are so obvious. really happy
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Did you get a six pack in 5 days??
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Would these ab workouts work for women as well?
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My friend did these workouts mixed with another workout but she got really… bulky, almost. Not at all sleek and lean. Im trying to figure out which workout of hers did that to her because, other than the bulkiness, she got fabulous results.
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I am not skinny i m normal health wise. so i don’t think that i need diet control, so only exercise is sufficient????
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You should have a proper diet. You may have a fast metabolism like I used to have. You should start eating healthier and combine that with a lot of cardio workouts and you will have abs in no time
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I am a girl and I have a cheer competition in 1 month and 2 weeks and I have to wear a belly top because I am in seniors I am broud and I am wondering if this will work in time someone who has actually done this and is broud please will you like comment as soon as possible because if this does work I need to start as soon as possible because I need a six pack andi need go know how many time s to do it a day
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Abs are 90% diet. Everybody has abdominal muscles it’s just weather they are covered by fat or not. For men at around 12 to 10% bodyfat abs become visible depending on the person and how they store fat. Ab workouts are good 2 to 3 times a week 10 to 20 min but they are overrated and most ppl over-do it. Try eating 300 to 600 less calories per day high in lean protien complex carbs and healthy fats. incorporate interval training cardio and heavy compound lifts like bench press squat and dead lift into your workout. That is the best and fastest way to get ripped I almost never do ab workouts and am more ripped than anybody at my gym. If you focus on diet it will give the best results
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Nick is so correct. Of course so many people want a short cut. A “system” or “program” or even some magic pill or cream.
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Well, didn’t think this would work, but pretty impressive. Got my abs back in under 4 weeks. Just eat what you need + some extra vitamins and you should be good. I was not skinny at all when I started this and I’m still not. Though my abs ARE really visible. I you want to lose weight just forget candy(bars) and go for a 10 minute long run around the block every other day for 1 month and see what happens, it’s great. Trust me.
Very much thanks to the founder of this workout.
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I’m skinny I’m just trying to get abs I’m gonna start this program today but like what kind of things do I need to eat?
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Take in Protein. Run 60mins a day. And I mean run. Eat no lipids and cut down on carbs and cars. Walk. Be active. Lose waist size in terms of fats and work out a bit on abs. Get them in max a month. I got it in 20 days.
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wow it worked still cant believe it .got it in two weeks .thanks for the upload
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This works. i am on an all guy wrestling team..i am giving them a run for their money. Just eat right and exercise daily, you will see improvement. 🙂
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it is easier to get your abs to pop if you diet and work every part of your abs most in my book lower abs and oblingeles
are the hardest to work
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I’m going to start this exercise routine to see if it works in 2 weeks. I’ve already been eating healthy drinking lots of water. Cutting back on bad foods. And I can see a big difrencr in my body. But im a mother so I want to tone up get abs and feel great about my body and that with fade my stretch marks as it already is. I think diet is a big part of getting abs and exercise water and determination to believe you can do it. I’ll post back in 2 weeks with my results.
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This is interesting I hope this works because I made a bet with my friend who can get abs first before the summer and I really need to win and I’m a little bit chubby and I’m going to wear a bikini for the summer and I don’t want people to see my fat especially my friends and my boy friend
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It works even faster if you cut out all sugar also and eat a bigger meal at lunch time and only have a small dinner like a tin of tuna and boiled veggies
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It works really well I been doing this for 3 months straight daily and I got abs you could see really good
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Hopefully something will happen in a week! Even though it will be little, it’s better than nothing! I have my pool party Saturday so, fingers crossed!
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I need help with what to incorporate in my diet. I am lactose intolerant, so obviously cannot have dairy (I have been completely off dairy for 8 days now as I will still having some like cheese & chocolate). I train yoga Monday, arms & shoulders Tuesday, legs Wednesday, back Thursday and legs Friday and I am still not seeing the exact results I want. I can see a “V” when i tense but no abs… what can I do? Would you recommend juicing?
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How much protein ?? Doesn’t protein and working out make your muscle bulky??
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I workout 6 days a week. I weight train for 45-60 minutes and then I do cardio for 3o min. Long cardio at least twice a week. I eat pretty healthy. But I feel like my arms are bigger and my thighs. Some my jeans hard to put on but I weight same.so how do I get more smaller. ?? I weigh 110 and I’m 5’2 . My desire weight is around 103-105. How do I drop to that?? How much protein do I really need to avoid bulking
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my abs are natural , all i do is diet , though im not skinny
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I have discovered that most lifters, do not think of working-out, as their hobby. To them, it is boring work. In order for individuals to become successful in their endeavors to lose or gain weight through their workouts, they must consider their workouts as one of their hobbies and be committed in the same manner that they are committed to their locations of employment. Most women in my gym here in Germany (I am an American citizen) and some men, attempt to eliminate their physical dilemmas, by taking the easy way out. What do I mean by this statement? Most men and women come to the gym to be seen or to converse, and focusing upon the reason why they are in the gym in the first place, in immaterial, is seems. Most men and women enter the gym, without a written plan, and those whom maintain a written plan, only perform a few sets each time, and wonder why they view no difference in their physical appearance. Losing weight and substituting if
for lean muscle, is difficult, as the minute individuals maintain stress on their bodies, the body is retaliating, as the body views working out, as the enemy. When individuals workout, we are breaking down the normal functions of the body, and therefore, the body is always attempting to protect its turf, and does so, by building muscle that the workout has created. In order to appear toned or to build muscle, a strict meal plan is required, as the food that is ingested on a daily basis, is at least 65% of the plans, while workouts are at least 35%. I would suggest that in order to change one’s appearance, attempt to hit the gym with a plan to work on at least 2 distinct muscle groups such as the biceps and the back. Biceps should be worked in conjunction with Triceps and the other muscle which hardly anybody is aware of, that commences with the letter “B, (not Biceps), which lies underneath the bicep and ontop of the triceps, for example. What is most important for any individual entertaining the thought of working-out to either tone or to gain muscles, is obtaining the correct eating habits and the daily amounts, but never forgetting, that to become successful in this field of endeavor, focus in the gym in essential, in comprehend-why you are in the gym in the first place. The gym is no area to discuss with your friends, their trials and tribulations. Working-out is difficult, but is also self-rewarding, providing rules of nutrition and work-outs, are followed. Personally, I look forward each day, Monday-Friday, to submitting my body to the torture of my focused work-outs. One and a half hours under the iron gun, is my time, and if one does not take the time to work-out, then expect to appear like Hillary Rotten Clinton.
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is a week enough to get four packs!?
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I want to start this but winters coming fast and I was wondering if I would keep the abs over the winter? If it’s not that easy, how would I keep the abs over the winter
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Hi everyone I’m 36 years old. Weight 80 height 5’10 I will start today and will post soon again. I hope it works
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Your 36 and your weight is 80? Please gain some wait before it gets too late, your very underweight you should be about 110-120ish.
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In Australia 80 is equivalent to 110-120 she is Australian
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Is it possible to get abs in a week?
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What should i eat specially
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i have belly fat the rest i look fit do i need a strict diet?
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the thing about working out is true ,but the diet is not that meaningful.I mean i got 6 pack without proper diet,but i basically relied on my workouts
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Ladies, crunches are THE WORST exercise you could do. When you perform a crunch it causes a lot of strain on your neck and most people dont lift enough to hit those lower ab muscles. it also trains your abs to form in more buldgy shape like a triangle which causes that bulky look. Some ladies have success with that method but most of us do not. Running, core exercises and doing hard cardio is THE BEST method to get rid of body fat and open those fat cells so you can burn them off.
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Hi im 13 and im trying to get skinny and get abs in 2 weeks for the summer. What can i do to accomplish that. and i mean proper abs.
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Ok first off yea *overtime* this will work. If you want the fastest results tho try this, its only beeen o 3 weeks and my abs have started coming back out big time, i was always to take all these supplements and protein and build lean muscle and look big and cut and all that but it just makes you fat! But these last few weeks I’ve seen more happen for me with my abs but not that but my whole structure has gotten lean. My first week I would eat one or two cups of ramen noodles and maybe one or two of the little tuna packs with crackers that come with them. Then after that start baby feeding yourself, get power of your body and desires for food, you really have to get mad at yourself and get diciplined or you will never see results. Also if you take really light weights like 5 to 10 maybe 15 lb and just do a butt ton of different curls butterflies in French curls you’re really start to see results
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Hi, I need help big time. I have been researching like crazy and I’m just confused and scared I’ll make the same mistake again. 2 summers ago I was going on vacation with a bunch of my friends who are beautiful head to toe, just perfect. I’m that girl who hides with a towel literally to the lip of a pool and asks a friend to bring it back to me when I want to get out. I’m in no way fat and I realize that but it’s just how I feel and I think it comes from harsh criticism of a fkd up family growing up. I get complimented all the time about my apperance and body but I just don’t believe it or see it. Anyways, I was sick and tired of feeling that way and wanted to feel comfortable and confident, I just really wanted to free myself and enjoy this vacation. So I went into a panic and started working out like crazy (I already eat super healthy being a vegetarian) but I even cut out dairy and carbs at that time. I’m just about 5’1 and weigh 110-115lbs at my absolute heaviest in life. What happened though is I lost my boobs and my butt and became super skinny (UGLY) and weak. I did cardio (stationary bike, outdoor running and HIIT Cardio) and abs every day 6xWeek and arms/butt 3-4xWeek. I also admit I was taking in very little protein trying to get it in form of egg whites only (Vegetarian, not Vegan) and my caloric intake was pathetic. I can see where I went wrong but I was insecure and desperate. I also researched like crazy so in my defense I thought I was doing it the “right way” …after all, I said I was desperate not stupid lol. Worst thing is, now that I gained a bit of normal weight back my butt and boobs are sad, I used to have a very firm and perky bust and bottom but now it’s like they are deflated. My dude friend said it was because I got too skinny and my body ate my muscle so now even though I gained fat back the muscle is not there. What can I do to get back into shape the right way?! I am very insecure more now because of that but I have great will power and strong determination if only I knew what to do. My goal is to be thin but not skinny, I want to look fit, toned and strong, but I don’t want to look masculine. For example, see how Britney Spears quads, back and stomach are so muscular but she still looks femenine?! That’s what I like, strong and fit but still womanly and sexy. I would be over the moon and dedicated if someone could let me know what type of exercises I should be doing, I will research them and do exactly what I’m told. Compound, isolation, lift weights, don’t lift weights, protein will make you toned, no but protein will make you fat! Ugh! I don’t even know anything anymore. Everything I research seems contradicting.
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All these are just what you need to get the perfect abs. The best is all these could be easily done at home.I have done most of these but since a year or two I have not practiced much. Just to start back again, which would be the medium intensity ones to start. Do we need any extra cardio workout along with this ? This post is exactly what every girl would look for to get summer ready!!