Have you tired of trying different exercise routines and diet hacks to get your wonderful abs visible? If yes, then don’t worry, here’s a science-based article explaining “how to get ripped abs fast”.
Is There Any Secret To Get Ripped Abs?
There are a lot of videos and articles on the internet giving a so-called secret to getting six-pack abs. On every other website, you’ll get a long lost truth of getting six pack abs.
Well, some of these sites are genuine, but most are just click baits. So stay away from these “10 days to get abs” scam and save your hard-earned money.
Regardless of what fitness gurus or a youtube video says, there’s no secret diet, workout, supplement, or pill which can magically give you ripped abs.
Hence, don’t fall for these tips and tricks and focus on the things that really matter – “Proper Workout & Nutrition”. Because the fundamentals never change.
3 Steps To Get Ripped Abs Fast
Here are the 3 basic steps that you need to focus on to get ripped and well-defined abs. If you follow them with discipline, then you’ll definitely reach your 6 pack goal soon. So let’s get started.
#1 Train Your Abs Smartly
FREQUENCY & INTENSITY
Most people do this mistake while reaching for their 6 pack goal. They become so desperate to get abs fast that they start training their abs daily with too much intensity.
You have to understand that like other muscles in the body, abdominal muscles also need rest to grow.
Abdominal muscles need about 24-48 hours to recover. Hence, training them 3 to 4 times a week for 15-30 minutes is good enough.
You can train them along with a big muscle group in the same workout or in a different session altogether.
HIT EVERY SINGLE MUSCLE
Getting a ripped and well-defined belly area is not about just doing hundreds of crunches in every session.
You have to train all the abdominal muscles properly and for that, first, understand the anatomy of the abs.
- Rectus Abdominis: These muscles running vertically from the ribs to the pelvis separated by a midline called the linea alba. This is the area that most people think of as “six-pack”.
- External Obliques: These muscles run diagonally downward on your sides covering the internal obliques.
- Internal Obliques: These are underneath the external obliques and run diagonally upward.
- Transverse Abdominis: These are the lateral abdominal muscles in the deepest region that can be found around the waist to support the spine.
To get that ripped six-pack abs, you have to train all these muscles with enough intensity and frequency. Train all these muscles in a single session to 3-4 times a week or you can also train them in the split.
| Days | Traditional Way | Split Workout |
|---|---|---|
| Mon | Train | Rectus Abdominis & External Obliques |
| Tues | Rest | Transverse Abdominis & Internal Obliques |
| Wed | Train | Rectus Abdominis & External Obliques |
| Thur | Rest | Transverse Abdominis & Internal Obliques |
| Fri | Train | Rectus Abdominis & External Obliques |
| Sat | Rest | Transverse Abdominis & Internal Obliques |
| Sun | Rest | Rest |
You can choose either way to train your abs or train in a different way if you like. But make sure to hit each n every muscle of your abs.
#2 Fix Your Nutrition
You just can’t build your abs in the gym. The real work starts in the kitchen where most people lag. You have to be very strict and disciplined with your diet to get those wonderful ripped abs.
Now you don’t need to follow any fancy diet plan for that. Just eat clean and rely on healthy whole foods as much as possible.
Here’re some points that you should consider to build a diet plan for yourself:
1. Eat enough protein (0.8-1.2 gm/lb of bodyweight) to support and build new muscles in your midsection.
2. Do more focus on complex carbohydrates – whole grains, brown bread, sweet potato, etc., and eat healthy fats – peanuts, avocado, flax seeds, almonds, etc.
3. Cut out added sugars, refined carbs, and processed foods from your diet as much as you can.
4. Drink plenty of water and keep yourself hydrated.
5. Add at least 1-2 serving of veggies to your diet. It reduces hunger cravings and provides fibers, vitamins, and minerals.
Remember, no matter how intense your workout is, if your diet is not up to the mark then you can’t get that ripped midsection.
#3 Reduce Your Body Fat Percentage
This is the most important step to reach your goal. Building abs is one thing but get your abs visible is a totally different thing.
Some people have well-developed abdominal muscles but they are unable to see them because of a thick layer of fat in their midsection.
To get the definition in your midsection, you have to be in a single-digit body fat percentage. First, check your fat percentage then reduce it gradually until you get to see those ripped abs.
You can check your body fat percentage here or buy a body fat caliper.
Never try to reduce your body fat instantly and stay away from any kind of drugs or steroids. You can achieve that dream physique naturally, but it takes time.
Related Post: How To Calculate Macros For Cutting Diet
Tips To Get Ripped Abs Fast
Consider these training and nutrition tips while designing the strategy for 6 packs.
Don’t max out on Crunches
Crunches don’t train all your abs muscles. Hence, don’t burn all your energy on crunches only. Add other exercises like mountain climbers, leg raises, planks, etc. to train all the core muscles.
Don’t do too much Cardio
Cardio is not the only way to burn calories. A weight training session burns even more calories than cardio. Also, add HIIT (High-intensity interval training) to your routine. This will help in boosting metabolism and burn even more calories.
Don’t go in a huge calorie deficit
In order to get ripped abs fast, people often go into a huge calorie deficit. Due to which they lose a lot of muscle mass too, and I’m sure you don’t want to lose your hard-earned muscles. Hence, it is better to go in a slight deficit of about 200-300 calories.
In A Nutshell
Being disciplined is not enough to get those wonderful 6-pack abs. You also have to train and eat smartly. Here are some key takeaways from this article:
It’s true that abs are made in the kitchen but just having a low body fat percentage won’t give you the desired results. You have to train every single muscle in your core with sufficient volume and intensity. Crunches and situps alone don’t train all the abdominal muscles.
However, well-developed abs muscles are only one part of the game. Now you have to remove that thick layer of fat from your belly to get your abs visible. And for that, you have to be very disciplined with your diet. Slightly reduce your calories and you’ll definitely reach your goal soon.
Remember, getting ripped six-pack abs is a slow process. So don’t be in a hurry and just keep going smartly.
Thanks for reading this far. I hope you like the article and learned something from this. If you have any query related to fitness, just leave a comment below.
