Let me get straight to the point and say that if you want to know how to get a six pack in a month you had better be prepared to work hard and be focused because it is not easy. That said it is not impossible but requires a level of commitment, discipline and dedication that most people I meet are not able to reach. However if you think you have what it takes to go that step further and take get a stand out body then keep reading.
Note – Being able to have a six pack in a month means having to go below 9% body fat for men and 16% for women. To see if you have a good chance of getting to this point from where you are now in a month then use this body fat calculator.
So to achieve six pack a stomach there are my opinion 3 factors you have to consider, diet, overall training and specific ab workouts. Here are some guidelines for all three points.
This is the most critical factor and if you get this wrong then getting your body to low body fat levels will be extremely difficult.
The first thing to do is eliminate all fast, processed and refined foods from your diet meaning you should ask yourself before you eat anything is this food in its natural state? I would also think about reducing the amount of daily calories you eat by 15-20% to start with and see what results that gives you.
I advise dividing your calorie intake between 5-6 healthy meals to lose weight but it is not critical if you can´t do this. Just make sure that whatever meal strategy you follow you keep with the daily limit.
During this period I would advise increasing protein intake so that you have some form of protein with every meal. This will help you retain lean muscle as you train with more intensity and will help you with controlling hunger and boosting your metabolism. Use lean sources such chicken, turkey, eggs, fish and quality protein powder.
Starch based carbs (bread, pasta, white rice etc) should be limited to post workout meals only. For the last 2 weeks I would eliminate this form of carbs completely. Include more vegetables and fruits in your diet as your main source of carbohydrates but keep fruit intake to moderate levels.
Look to include more healthy fats in your meals except your post workout meal which should be limited in fat content. Sources such as flax oil, oily fish, nuts & seeds are good and can help you burn more fat. However be careful not to overdo them and I would aim to have only between 20-25% of total daily calories coming from essential fatty acids. If you don´t generally eat this type of food think about using an EFA supplement such as Krill Oil.
Drink lots of water with around 4 litres a day a good benchmark to aim for when physically active as you will be this month.