Here are 8 simple ways to get 6-pack abs quickly and safely. For best results, be sure to combine your nutritious, ab-building diet with a regular exercise routine and healthy lifestyle. Resistance training typically involves lifting weights or doing bodyweight exercises, such as push-ups, squats, and lunges.

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According to one review, resistance training could help increase lean body weight, reduce fat mass, and boost metabolism by 7% within just 10 weeks . Adding cardio to your routine can help burn calories and increase overall weight loss to help you get abs more quickly . One study in 2,834 people found that eating more whole grains was associated with less belly fat while refined grain intake was tied to increased belly fat .

Eat some protein for breakfast, lots of vegetables, fruits, and fiber and drink water rather than calorie-laden beverages. Whether for fitness or aesthetic reasons, many people want 6-pack abs.

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  • Abdominal crunches, bridges and planks are a few of the most popular exercises that can help strengthen your abdominal muscles and create the appearance of six-pack abs.
  • It plays a role in everything from waste removal to temperature regulation.
  • However, keep in mind that abdominal exercises alone are unlikely to decrease belly fat.
  • Water is absolutely crucial to just about every aspect of health.

In fact, one six-year study in monkeys discovered that a diet high in trans fats caused weight gain and increased belly fat — even without excess calories . Besides adding healthy ab-building foods to your diet, you should avoid a few that may harm your waistline or overall health. Research suggests that higher protein intake may be associated with less belly fat and could help reduce appetite and increase weight loss . According to a review of 10 studies, eating at least 4 servings of veggies per day was associated with a lower risk of weight gain and reduced waist circumference in women .

Below is her list of five well-balanced options fatigue that she says you should eat every day — or at least as often as possible. Strength training is an essential part of most fitness routines, but if you want a six pack, building more muscle can help. Strength training with weight lifting not only helps build muscle, but that muscle can help boost your metabolism and increase muscle definition.

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They may also boost weight loss and fat burning, making them a must-have for any ab-building diet. Aside from hitting the gym, choosing the right foods can help you get abs quicker. Here are a few of the best foods to eat on an ab-building diet. However, it’s important to focus on overall fat loss rather than spot reduction, which involves targeting a specific area of your body, such as your belly, for weight loss or fat burning. This article examines the best diet to get defined abs, including which foods you should eat and avoid to maximize your results.