The Men’s 30 Day 6-pack Abs Fitness and Nutrition Plan

Planning for summer involves more than travel arrangements and hotel stays; it starts months before the actual trip to the beach and begins with your fitness. This part of summer planning is where you gear your focus toward losing belly fat and having the body you have always dreamed about. Your summer beach body and ripped six-pack abs start months ahead of time and will require dedication to your gym workouts.

Regardless of where you may be traveling next summer, now is the critical point to direct your focus on your health and fitness so your summer pictures can last forever and you can feel amazing.

How far away are you from achieving your exercise goals? What are they? What steps will you take to achieve them? Listed below are your abdominal muscles’ step-by-step guidelines for working on your six-pack in 30 days and a body that will have you feeling on top of the world when summer starts. We hope they will help you to build the best workout plan. Start sculpting your body and make muscle-building your daily habit!

The Men’s 30 Day 6-pack Abs Fitness and Nutrition Plan

Six-Pack in 30 Days – Abs Workout Routines for Men

Week 1

Six-pack abs are the defining part of a beach body and something that is very welcome around the pool. In order to achieve the six-pack rock-hard abs status, you will need to begin by taking care of your nutrition and building a more balanced diet. This does not mean starvation, but it does mean cutting out on some foods (like refined and processed foods) and adding more of others (like lean meats).

Some experts believe eating six times per day, or every three hours, in smaller portions, can have a lasting effect on various health measures [1], including better glucose control, reduced insulin circulating in the blood, and improved energy levels. In addition, here are some tips to jump-start the diet portion of your program because, after all, reducing fat around your visceral area will only help show defined abs that much easier.

The workout portion should include high-intensity interval cardio three times per week and a regularly scheduled weight training program every other day. Your weight training for the next month should be with free weights as much as possible. A good start to your workout plans can be found with these exercises. Be true to your workouts, don’t cheat, exercise safely, and dedicate your time with no excuses during this amazing training program to lose belly fat quickly!

Week 2

Now that the hardest part of your program for a six-pack in 30 days is behind you, you can start adjusting your workout and diet to send you to the next level. You should maintain good interval training cardio exercise and spin intervals are one of the most effective for the lower abs, and the high exercise intensity will help lose belly fat really fast.

In addition to interval training, you should be doing resistance training regularly, every other day, with no excuses. Your weight training program should include exercises that challenge your body, and free weights will give you a multi-dimensional challenge. During this week, you should start introducing abdominal-specific exercises to your weight training program, involving all your abdominal muscles.

The ab wheel makes a great addition to your abdominal and core muscles program. Ab wheel rollouts strengthen and tone the abdominals, which will add shape [2]. With this added into the mix, you are well on your way to working on your six-pack abs for the summer. Continue to work on the major muscle groups in the body, including the biceps, triceps, chest, back, Lats, shoulders, thighs, glutes, and calves.

Your diet during week two should include reducing starchy foods such as heavy bread, pasta, and rice. Strictly limit your portions with these foods, and make sure to have plentiful fruits and vegetables for snacks throughout the day. In addition, you should cut added sugar from your diet and keep them cut from your diet from here on out.

Week 3

Week three is where you should start noticing a marked change in your body, making you closer to your desired six-pack. This is when you want to run with your momentum. Your diet should include lean protein shakes and enough protein to add definition to your muscles and aid in your recovery after exercise.

Aim to have whey protein directly after your workout and casein before bed to help recover the muscles during sleep. Your diet otherwise should stay similar, aiming to eat every three hours or so and limiting/portioning your starchy carbohydrates.

Your abs workout routines now need to move to the next level. You should do interval training four times per week to help shave off excess fat in the abdominal area. Continue with spin intervals, but if you need a change or mix-up, attempt interval running or sprints. Also, keep on working on the major muscle groups in the body. You should continue with free weights and add weighted-back squats into your mix.

Week 4

This is where you feel on top of the world, and your body is looking and feeling even better. You should be continuing with your four days of interval cardio and three of resistance training. Week 4 is where you should add more exercises to your mix.

Add a leg pendulum to strengthen the lower portion of the abs, and consider medicine ball slams, stability ball crunches, box jumps, standard push-ups (remember about the right push-up position!), pull-ups, scissors kicks, and planks, with all your reps carefully done, to supplement your resistance training routine. Your diet should stay similar, continuing to eat many times during the day and portioning your starchy carbs out.

During week four, you should be able to see a good definition in your abs if you follow a structured routine, making sure to be strict on your diet and exercise program without too many non-workout days. If fatigue sets in, and it could, just consider the beach and how good you will feel when you have worked so hard to accomplish your summer goal of reducing belly fat and getting a six-pack in 30 days, as well as a healthier and stronger body.

The Bottom Line

Getting a six-pack in 30 days is not impossible if you are motivated and persistent enough. Remember that regular and efficient workout routines = amazing results! Our program may be a great help in your weight management as a well-adjusted diet, and the right abs workout helps to lose belly fat and build abdominal muscles step by step in just four weeks.

Also, remember that you don’t have to be alone in your attempts to get a six-pack in 30 days. You can, for example, watch instructional videos and find workouts that prove to be the most effective for you.

However, there is even a better way – keep in mind that with the help of a professional personal trainer, the whole process will be much easier. He will make sure that your exercise intensity increases gradually and at the right pace and will be able to correct your mistakes or provide you with useful advice. We are here to help you and offer you the best personal trainer you can think of in just a few minutes. Contact us now!




About the Author

, Celebrity Personal Trainer and Fitness & Nutrition Expert headquartered in Scottsdale, AZ. He specializes in helping men and women achieve weight loss, muscle building, toning and other customized fitness & nutrition programs to create a Healthy Lifestyle. James offers private luxury personal training, 12-week custom workout plans, and personalized nutrition meal plans. Follow on Google+.

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