Health & Fitness


abs in two weeks
Now here it is! Your instant gratification fix. You want results fast so I will tell you how to get them fast. Here is how to get abs in two weeks. Yes I said it, TWO WEEKS! This is no fade or crash diet but this is for the dedicated person who wants results fast.


That six pack can been seen in two weeks if you follow these certain guidelines I lay out here.


Disclaimer Alert

If you are extremely over weight and look like the guy below then I can not create miracles. I am not here to sell you dreams but here to tell you reality. Reality is you can not get a six pack in two weeks if you are fat or have a big beer belly. Although below the photo of the overweight gentlemen I will share a video on how to lose your belly fat fast and get rid of your beer belly for good. Or you can Click HERE.





Who This Is For


This is for the average guy goer who is tired of not seeing results and keeps beating himself over the head and not having a six pack. The guy who goes to the gym often but is not seeing the results he desires. He may need to make a few small changes to his fitness choices to be able to see some abs.


Let me jump right into the some of the tips I am going to share so you can get started now.


Fat Shredding


This is usually the dilemma when it comes to the average gym guy who works out often. He keeps hitting the weights but not losing fat while building muscle. You must lose the fat in order to see your abs.
It’s common sense but most people neglect this or just don’t want to hear it. It is like watching a television with a blanket over it. You will not see the TV if there is a blanket over the screen. The more fat you have the thicker the blanket. If you have only a little fat to lose then it is like having a sheet over the TV. You can see some light from the screen but still not know what’s going on. You want to lift the blanket off the TV so you can see what’s showing! So lose the fat.




The best way to lose the fat fast is high intensity interval training. If you don’t know what HIIT is l, don’t worry… it’s pretty simple. Just sprint then slow down in intervals. Yes run real fast or do an activity to your capacity then slow down. Go back and forth for a minute each. I describe high intensity interval training HERE. Do HIIT workouts 2-3 times a week.




Some MAJOR Benefits of HIIT


1. It’s Efficient

Super-efficient HIIT is the ideal workout for a busy schedule—whether you want to squeeze in a workout during your lunch break or to get in shape for a fast-approaching event. Research shows you can achieve more progress in a mere 15 minutes of interval training (done three times a week) than the girl jogging on the treadmill for an hour. And according to a 2011 study presented at the American College of Sports Medicine Annual Meeting, just 2 weeks of high-intensity intervals improves your aerobic capacity as much as 6 to 8 weeks of endurance training.

2. You’ll Burn More Fat

Not only do you burn more calories during a HIIT workout, but the effect of all that intense exertion kicks your body’s repair cycle into hyper drive. That means you burn fatter and calories in the 24 hours after a HIIT workout than you do after, say, a steady-pace run.

3. You’ll Build A Healthier Heart

Most people aren’t used to pushing into the anaerobic zone (that lovely place where you can’t breathe and you feel like your heart is trying to jump out of your chest). But in this case, extreme training produces extreme results. One 2006 study found that after 8 weeks of doing HIIT workouts, subjects could bicycle twice as long as they could before the study, while maintaining the same pace.

4. There’s No Equipment Necessary

Running, biking, jump roping, and rowing all work great for HIIT, but you don’t need any equipment to get it done. High knees, fast feet, or anything plyometric like jumping lunges work just as well to get your heart rate up fast. In fact, some equipment like dumbbells can make HIIT less effective because you want the focus to be on pushing your heart to its max, not your biceps.

5. You Lose Weight, Not Muscle

Anyone who has been on a diet knows that it’s hard to not lose muscle mass along with fat. While steady state cardio seems to encourage muscle loss, studies show that both weight training and HIIT workouts allow dieters to preserve their hard-earned muscles while ensuring most of the weight lost comes from fat stores. Win/win!

6. You’ll Increase Your Metabolism

In addition to increased fat burning and more muscle preserved, HIIT stimulates production of your human growth hormone (HGH) by up to 450 percent during the 24 hours after you finish your workout. This is great news since HGH is not only responsible for increased caloric burn but also slows down the aging process, making you younger both inside and out!

7. You Can Do It Anywhere

You can do it in a boat, you can do it with a goat. You can do it here or there, you can do it anywhere! Dr. Seuss would have loved HIIT. Since it’s such a simple concept—go at maximum effort for a short period of time followed by a recovery period and repeat—you can adapt it to whatever time and space constraints you have.

8. It’s Seriously Challenging

This is not a workout you can do while reading a magazine or chatting with your friend. Because it’s so short, you will be working hard the whole time. The trade-off is this format offers seasoned exercisers a new challenge and new exercisers a quick way to see results. You may be in pain, you may be sucking wind, but you definitely won’t be bored!

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Full Body Workouts


If you are not doing full body workouts then start now. This will help when it comes to losing the fat fast and building the muscle you desire. Compound exercises that will work out your whole body will help greatly when it comes to getting a six pack in two weeks. If you don’t believe me then try it! A full body workout 3 times a week every other day in between your HIIT days. Thank me later.


Ab Training Daily


You want a six pack in two weeks right? So you have to work them out in the gym each time you walk through those doors. Every time you go to the gym you should be working out your abdominal region. A lot of people neglect the ab training and then think it is there diet that is holding them back when seeing there six pack. You want the abs to pop while losing belly fat.


Alternating Workouts Correctly


Mix up your ab training correctly with using weighted ab exercises and non weighted ab exercises. Every other day you are in the gym use weights to work out your abs. On the other days don’t use weights.


Mix It Up


Get creative with it but make sure you are working out the abs each time you go to the gym. It will also be ideal if you even workout your abs when you are not in the gym (on rest days). This is 14 days of work you must do in order to see the results you desire. Later on down the article I will get into an exact plan to get abs in 14 days.


Two Week Diet


Now two weeks is not a very long time to get abs. I admit to you that it won’t be possible unless you get on a strict diet. I hate the word diet but I have to say it here because you must be eating correctly in order to get your six pack in two weeks. So follow these key habits for life and you will get abs and keep the fat off for life.


1. No Bread or Refined Carbs


Stay away from bread. So that means sandwiches, pasta, cereal and much more foods that are considered refined carbs. These empty calories hold no nutritional value and the two weeks must be filled with nutrition. Instead of using bread for a sandwich use lettuce as the bun. As long as you follow this you will be on the right path to getting your fat burnt.


2. Protein in EVERY Meal


Make sure you get use to having protein in every meal. That salad should have protein on top. I see so many people eating meals with no protein and it amazes me that they expect to build muscle and lose fat. The protein should be consumed in excess for the two weeks.


3. Low on Carbs


For these two weeks keep carbs low and only them after your workouts. Also eat them at night. I will hold up on all the scientific research that shows that eating carbs at night will help you sleep better and build more muscle. Just take my word and do what I say.


4. Intermittent Fasting Now



If you are not doing intermittent fasting start now. Try it out and see the fat fly off within these 2 weeks. If you are already Doing intermittent fasting then keep it up and make sure you are breaking your fast with something light, like a piece of fruit. Learn more about intermittent fasting HERE.


5. Greens, Salads and Fats OH MY


Keeping carbs low is a must for the two weeks along with a healthy intermittent fasting schedule but what else? Eat plenty of vegetables and have a salad a day. Your first actual meal for two weeks straight should be a salad with a protein on top. Stuff your face with healthy vegetables and also don’t forget to add healthy fats as well. Avocados and almonds will be your best friends for two weeks. If you are hungry in between meals then have a few almonds. Get with the program!




Sleep is Key


Now that I told you what not to do, now let me tell you what to do… sleep! You need to be getting a sufficient amount of sleep each night. For most that means 8 hours or more. Sleep will be the most important part of getting the results you want when following this advice. I notice when I am lacking sleep I tend to eat garbage and not train as hard. ZMA SUPPLEMENT or Melatonin will help you get the Zzz’s you need to lose he fat and get that six pack.



The Plan

Monday- full body workout


Tuesday- HIIT with low intensity cardio


Wednesday- full body workout


Thursday- HIIT with low intensity cardio


Friday- full body workout


Saturday- HIIT with los intensity cardio


Sunday- REST? Do you really want IT?


*All days workout abs*





The last thing I am going to tell you is you must be focused on your goal. The abs in two weeks advice you just skimmed through will mean nothing if you don’t take action and stay focused. Follow the above advice for two weeks and you will see results. Follow it for life and you will gave abs year round and not have to read articles like this anymore. Hope this helped and good luck!



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