Quick Weight Loss Plan to Help You Get 6 Pack Abs in Time For The Beach

It seems like every day I get asked by someone for a quick weight loss plan or an ab workout routine. I guess it's just human nature to expect fast results with minimal effort? I do have quick weight loss tips, of course but I probably define quick and fast differently than most people who are out there looking to lose weight for free and give them 6 pack abs by next month for the beach, wedding, or whatever has suddenly motivated them to do something about their health.

The simple truth is this. You didn't gain a bunch of weight in a month you are not going to lose it in a month. A safe and quick weight loss plan would have you losing about 2 pounds a week. Now if you are obese you could drop 5-10 in the first week or two but then you are going to see the results start getting back to the 2 pound a week range.

Contrary to popular belief getting 6 pack abs has nothing to do with your ab workout routine. 6 pack abs are the natural shape of the abdominal muscles and when your body fat gets low enough you will see them. You should train abs just like you train every other muscle. Hit them a couple times of week and let them rest.

Okay so are we all on board?

  1. Quick weight loss plan: A workout and nutrition program that involves a safe reduction of weight of about 1-2 pounds a week.
  2. 6 pack abs: The natural shape of you abdominal muscles which you will see when you get your body fat percentage low enough

Good, now on to the "quick weight loss plan".

To lose weight you have to create a calorie deficit. You can do this in one of two ways.

  1. Reduce your calorie intake
  2. Increase the amount of calories you burn.

Reducing your calorie intake is pretty simple and I have beaten that subject to death in the calorie intake article referenced above. Just a word of caution that you do have a bare minimum that has to be maintained. The rule of thumb is no less than 1200 calories for women and no less than 1800 calories for men. Use the calculators to get your personal numbers.

To increase the amount of calories you burn you can do a couple different things. I personally suggest doing them all if you are truly interested in a quick weight loss plan.

  1. Increase your muscle mass: Do a strength training or muscle mass program for 12 weeks and get strong. Having more muscle is beneficial in numerous ways but probably the top two reasons are that it makes you look better and more muscle raises your metabolism and causes you to burn more calories while just sitting around (raises your TDEE)
  2. Drink more water: You actually should be consuming 1 oz of water for every 2 pounds of body weight. This could be far above the staple of 8 glasses a day. Drinking water flushes out your system, raises your metabolism and makes you feel more full thereby eating less.
  3. Get some exercise: Play a sport, go for a walk, hit the gym and do some cardio machine, whatever. Just get up and be active for about 30 minutes each day. Adding this to your quick weight loss plan will speed up your results and improve your cardiovascular health.
  4. Eat small frequent meals: Eating 5-7 small meals with balanced calories throughout the day has been proven time and time again to be great for a quick weight loss plan. The small meals fuel your body, raise your metabolism, and keep you feeling full.

That's about as simple as I can make it without getting on my soap-box about counting calories, the benefits of strength training, and living an active lifestyle. I will, once again, stress the importance of setting goals.

The most important part in any quick weight loss plan, 6 pack abs program, or gaining muscle mass is that you take the time out to define your goals (goal-setting-worksheet.html). Without a clear picture of where you are going and what you hope to achieve you will certainly fail in your efforts to transform you body. This is the same reason that New Year resolutions fail about 90% of the time. If you decide to do something without having a strong emotional reason then you tend to abandon that objective when you meet with any kind of resistance.

Trust me there will be resistance along the way toward losing weight. It may come in the form of friends, family, food, setbacks, holidays, and numerous other forms. The key is to keep pushing on toward your well defined, written down goal. Keep it in front of you and make it the number one priority in your life and you will get there. I promise.

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