Whenever you put a time frame on a goal, the stress meter trends upward. And the shorter the time frame, the higher the stress meter will go. There are some people who feel right at home in this situation. They think of it as the sweet spot. But for others, it  can cause many-a sleepless night, riddled with fear and anxiety.

But that never has to be the case. You can set out to achieve monumental changes in as little as 30 days, and still be as cool as a bag of frozen peas. And that is what brings us to the steps associated with building sexy abs in 30 days. If you have ironclad discipline, are passionate and don’t believe in the word “failure,” then success should be your only option.

A word of warning though. If you have an excessive amount of fat to lose, the goal of obtaining abs in 30 days might be a bit far-reaching. But at the very least, you can still experience a major improvement. In either situation, here is a formula to follow.

1. Cut down on your eating windows.

You might not have thought about this, but building sexy abs actually starts in the kitchen! And the focus has always been on “what” you eat. But, WHEN you eat is actually the more important factor. Let’s call it meal timing and expand a bit more on it.

In an ideal situation, you should follow a schedule where your window of  time to eat is 8 hours. This is actually known as “time-restricted eating,” or TRE for short. Your goal is to finish no later than 7 pm at night, consume only two meals a day and have zero snacks in between! And, beverages with calories still count! So eliminate those as well.

To summarize this in more understandable terms, follow a 16/8 protocol where you fast for 16 hours and eat in an 8-hour window every day.

2. Up the fiber intake.

Add such foods in your diet as legumes, whole grains, fruits, vegetables, berries, seeds and nuts. By adding more fiber in your daily diet, you will feel more full with your meals and remain full for an extended time period.

Additionally, upping the fiber intake will boost the good bacteria in your lower gut. This creates an effect that enables you to digest food better and even get your hormones firing on an even keel. The end result is more fat being burned, higher levels of energy and the easier obtainment of a sexy midsection.  

3. Turn up the volume around day 23 and do a 48-hour fast.

You may think this is complete madness, but allow me to explain. There is perhaps nothing in the world that will shake things up faster than a 2-day fast. Following the 16/8 protocol diligently every day will already get you heading in the right direction. After all, once you hit 12 hours, you start really tapping into those fat stores.

But once you’ve logged 48 hours of fasting, two magical things will happen. First of all, your fat-burning will go through the roof! That alone is clutch. However, autophagy will also be skyrocketed. In this state, your body feeds off rogue cells that can lead to cellular damage and disease.

Your body is not stupid so it feeds off of THESE cells. You then get a big immunity boost, a big stem cell dump and a hormonal shift that bodes well for a perfect run through your final week.

Drink water only while doing this extended fast and feel free to eat sea salt if your hunger is getting out of control. But the longer you fast, the less appetite you will have.

4. Forego the pre-workout feedings.

In case you’re not feeling me here, work out in fasted state. This is perhaps the most important tip on fasting of them all. And it is also the last one of them, I might add. Here’s the deal…

When you continually work out in a fasted state, over time you will becomes what’s called “fat-adapted.” The easiest way to define this is, your body will rely primarily on stored fat for energy, which is exactly what you want to happen.

And this won’t only be the case while you work out. It will happen in all the hours afterward as well. It couldn’t be a better situation for you.

Aim to do your workouts as soon as you get up in the morning on an empty stomach for the biggest results. As an additional benefit, your HGH levels go up the longer you fast too. In case you were unaware, boosted HGH levels while working out translates to more lean muscle mass being built.

And this whole process really starts to get fired up at the 12-hour mark. Suffice it to say, this should be your goal fasting time before your workouts. That being said, it would behoove you to finish eating by 6 pm at night and work out at 6 am the next day.

5. Incorporate sprint intervals into your weekly routine.  

The artform known as “sprinting,” yes I called it an artform, does three incredible things to your body to help build sexy abs in 30 days. First of all, It burns a high amount of calories. Secondly, it supercharges your metabolism for 24 to 48 hours after you are done working out. And lastly, the force production involved with sprinting is generated from your core. More namely, your abs. All that squeezing gives you an automatic ab workout by default.

Combine all these ingredients together and you’ve created synergy that will hasten your results and get you a sexy stomach right on schedule.

Here is how to actually do sprint intervals. Begin with a light warm-up jog for 5 to 10 minutes and then put the hammer down and rip it as hard as you can for 30 to 45 seconds. Slow down to a light pace for about 60 seconds and step back on the gas. Repeat this pattern 15 to 20 times and then jog at a light pace for 5-to-10 minutes for a light cool-down.

Perform these workouts 3 days a week on alternating days. And if you get wild hair, do these babies on a steep hill.

6. Execute circuit workouts that focus on the abs.

If definition is what you’re after, then these are the best workouts to do. Select three to six exercises that target all areas of your abdomen and do them back-to-back with no rest breaks. Perform 15 to 20 reps and repeat the circuit four or five times in a row.

Here are some good exercises to include:

    • Hanging wipers
    • Mountain climbers
    • Bicycle crunches
    • Plank hip raises
    • Hollow rocks

Get after these workouts upon completion of your interval sprint sessions. At this point, you will be good and warm and your midsection be blasted into oblivion.

7. Add some muscle to your frame and let it go to work for you.

Grab some dumbbells or loaded barbells and do exercises like bench presses, shoulder presses, push-ups, deadlifts, back rows, pull-ups, squats and lunges. Yes, there are some bodyweight drills in there, so you won’t need dumbbells or barbells for them.

These are known as compound or multi-joint exercises, which cause a maximal amount of muscle gain and recruitment.

Doing these drills contributes to a higher resting metabolic rate, which will enable you to burn even more calories at rest. Plus, by themselves, they burn a high amount of calories. Craft a beefcake workout based on these exercises and add it to your weekly protocol two or three days a week.

Final Encouraging Words of Wisdom  

Remember that there is no such thing as spot reduction. That’s why you will notice that this entire regimen is focused on losing fat through your entire body. By doing THAT, you can then see definition in your abs. 

As long as you are able to shift gears, stay 100% on point and follow the above steps to a tee, there is no doubt you’ll be able to build sexy abs in 30 days!

Post a Comment

Close

Get the MIB Fit App

https://qrco.de/bcjhH0