How can you get ripped abs in two weeks?


Quick Answer

Getting ripped abs involves a combination of diet, cardiovascular conditioning and weight resistance exercises. The amount of time it takes to get sculpted abdominal muscles depends on the starting point of the athlete.

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Full Answer

Sculpting the muscles involves resistance exercises targeting the abdominal muscles. Work the abs every other day with exercises, such as cable crunches, stability ball crunches, hanging leg raises, lunges, squats and presses. Typically, the most effective workout includes three to five sets of 15 repetitions of an exercise, according to The Athletic Build.

Sculpted abdominal muscles don't show through a layer of fat, so belly fat must be eliminated with a controlled diet. Muscle and Fitness suggests a diet high in lean protein and complex carbohydrates. A sample plan includes six small meals comprised of healthy foods, such as chicken breast, cottage cheese, yogurt, egg whites, oatmeal and various fruits and vegetables. The target caloric intake is roughly 1,500.

Cardio is another method for reducing fat and, therefore, exhibiting ripped abs. Both Body Building and The Athletic Build suggest interval training. Interval training involves exercising at a high intensity for a short amount of time, up to two minutes usually. That is followed by a low-intensity exercise for the same amount of time. For instance, one routine may alternate sprinting and walking every minute for a total of 30 minutes every day.

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