How do I gain six packs in 20 days?

It can be hard to spot someone with six-pack abs, especially if you’re not looking at the right places. Many people (and many men in particular) spend all their time working on their upper bodies, leaving their lower half undeveloped. While this can make you look like you have more definition, it can also make you look disproportional, which is never attractive. So if you want to know how to get six-pack abs fast and without putting in too much effort, read on for some quick tips and tricks to help you out!

Eat right

If you want to get abs fast, start eating a diet rich in protein. Experts recommend 0.8 to 1 gram of protein per pound of body weight for building muscle mass. For example, if you weigh 175 pounds, you need roughly 160 grams of protein each day. Start by eating eggs, lean meat, and fish first thing in the morning and right after your workouts, with higher-protein snacks in between meals as needed.

Do cardio

Doing cardio is essential when you’re trying to lose weight. Cardio exercises burn calories and kick your metabolism into overdrive, which will help you lose weight quickly. Start doing 30 minutes of cardio a day, three days a week, for best results. The more you do, the better your body gets at burning calories.

Strength train

You’ll repeatedly hear that you need to build a solid core to lose stomach fat. And while that’s true, let’s face it: If you want six-pack abs, what you need is visible abs. That means performing at least 25 total body lifts (like squats, deadlifts, lunges, and presses) at least two days per week. Challenge yourself with full-body workouts for a stronger core and healthier body — with no extra cardio required!

Train at high intensity

If you aim to get six-pack abs as quickly as possible, then train at a high intensity. High-intensity training means your heart rate should be above 80 percent of its maximum when exercising. It’s best to do high-intensity cardio rather than weight lifting because it burns more calories and elevates your metabolism. Some examples of activities you can do at a high intensity include running uphill, hiking steep hills, or doing cardio circuits with kettlebells.

Sleep well

Often overlooked, getting enough sleep at night is one of the easiest ways to get six-pack abs fast. While it seems counterintuitive (aren’t more hours in bed just giving you more time to eat?), researchers have found that even losing a small amount of sleep can result in noticeable abdominal weight gain because it slows down your metabolism.

Supplement your diet with the best fat burner

We know — abs are made in the kitchen. But that doesn’t mean you can’t take fat-burning supplements, too. According to Talbott, taking a supplement like thermogenic (like caffeine and yohimbine) before your morning workout can help boost fat loss and maintain lean muscle. Just remember to take it about 30 minutes before you work out. If you take them too close to working out, they won’t be absorbed by your body, she says. Don’t worry, and she notes: You don’t need any math or physics degree to use them! They stimulate energy expenditure and fat oxidation. You don’t need anything else other than your willpower to lose weight. However, some of these ingredients do increase metabolism via thyroid hormones. Still, if having an overactive thyroid is not an issue for you personally due to prior testing, I would leave these alone! Your body will eventually burn off excess amounts when needed.