You might ask yourself if it is possible to get abs in a month… Well. Is it? Yes and No. It depends on how much belly fat you need to lose and how big your current abs are.
There are some guys who tend to get ripped without any effort, just from training sports like basketball, football, soccer, fighting sports etc. They naturally get abs without thinking about it.
This is because of the huge amount of exercise and workout that they do… Some of them train for hours each day! No wonder they have abs, haha. For us less fortunate it will take some work and dedication in order to get ripped abs and burn off enough fat in a month to get abs, but it is possible.
You can’t be “too overweight”, and you should see at least some kind of “abs underneath” when you flex in order for this to work… But if you are able to kind of see an outline of your abs and you can “feel them” underneath the fat and your ridges are fairly deep, then it’s just a matter of burning off the belly fat. This can take 4-16 weeks depending on how hard you diet and exercise.
For me, it usually takes about 6 weeks to cut down from “non-ripped” to pretty lean… I tend to hoover in the 12-13%ish body fat range and cut down to 9-10% to get lean and ripped. I don’t feel the need to go lower (It won’t look that much more ripped, and is hard to maintain, seriously!).
Just under 10% bodyfat is very ripped and lean. This is crazy good looking and here’s what it takes to get down in these ranges training wise: This is what I do to cut down serious weight, like 12-15 lbs in 6 weeks, a little over a month, although they appear to the satisfaction I think you might be looking for within 3-4 weeks!
Monday: Strength Training – Full-Body Workout – Squats, Deadlift, Pull-Ups, Barbell Rows, Military Press, Push-Ups, Ab Work I do all for 2-3 sets of 5 HEAVY REPS! Bodyweight exercises to 3 x to failure. Add in Bicep/Tricep work as you feel like it.
Tuesday: Interval Training – High Intense Interval Training – Choose either: Tabata Burpeses 20s work/10s rest x 8, Hill Sprints Hard Up, Walk Down, Sprints 30s Work /30s Rest.
Wednesday: Same as monday
Thursday: Same as Tuesday
Friday: Same as monday, wednesday
Saturday: Cardio. Long Distance, 5 Mile run, 45 minute bike ride, Swim for a long time etc. 1 Long cardio session (kind of rest from the HIIT, but burn calories that day anyway) – Abs Work, such as Ab Ripper X or similar.
Sunday: Rest
Do this program and stick to a healthy balanced diet with 1 gram of protein per lb of bodyweight, low carb and plenty of healthy fats. Drink lots of water and eat 6 smaller meals throughout the day. Supplement with protein drinks. Stay away from junk and you’ll see your body transform like crazy!
You might get abs in a month, or it may take longer… Either way, this is how I do it when I want to get in shape. I can also, sometimes add a little more cardio trying to keep the nutrients coming, but not too high. Stay in a deficit. Eat less than you burn. Each day will burn roughly 250 calories from the exercise, so eat only 250 calories less than you usually do to preserve muscle, or even build some!
