How To Get a Six Pack in 3 Months Without Losing Muscle Mass?


11/15/20226 min read

Hey there!

We know that you're busy. We get it. You're a busy person with lots of things to do, and we respect that. So we made this easy-to-read guide to help you get a six pack in 3 months without losing muscle mass.

First thing's first: if you want to build muscle and get a six pack, you need to eat clean. No processed foods, no refined sugars and carbs… just clean food! And if you want to speed up the process? Then you need to start working out regularly.

You know how it is: when we say "work out," people think of these crazy workouts where they try to lift as much weight as possible for an extended period of time—and then they wonder why their muscles don't get bigger or more defined. But what if I told you there was another way? What if I told you that by doing something simple every day (like walking), or doing some simple circuit training, or even just going for a run around the block once in awhile… You could build muscle without losing any of your hard-earned muscle mass!

I was kidding. Let me tell you the truth. I hope you can handle it. You cannot build a six pack by just walking around the block or doing simple ordinary things. You have to work extremely hard to get it. Six Pack is the hardest muscle to grow among others. It has value because it is hard. So you might tell yourself, "I might not be able to achieve it if it is that hard". In response, I would say, "It is hard but it is not impossible." You can get six pack in 3 months only if you do the things that I am about to tell you.

Step 1:

Go to your kitchen. Open your refrigerator and cabinets. Grab all of the processed foods, sugary drinks or donuts, sodas, energy drinks, whatever that you think is healthy, throw all of them in the garbage.

Step 2:

Go to the nearest supermarket and buy lots of vegetables, meat, eggs, and fruits.

Step 3:

Go to your nearest Gym and get a Gym membership. Get a fitness coach or if you cannot afford one, google the best exercises to do in the gym.

Step 4:

Begin the work. Start your cardio exercise. Consider activities like step aerobics, running, spinning, swimming, or kickboxing. To burn more calories, find an exercise regimen that is high-intensity. Make a commitment to doing out seven days a week for at least 30 to 45 minutes each time. To burn fat and gain muscle, including a strength-conditioning routine three times a week.

Step 5:

Every day, pay attention to your abdominal muscles. Plan to exercise each area of your abdominals. Work your obliques on Wednesday, your lower abs on Tuesday, your upper abs on Monday, and your entire abdominal region on Thursday, for instance. Over the next four workout days, continue the pattern.

Top Three Exercises for Upper Ab:

1. McGill Curl Up

The McGill Curl Up is ideal if you want to develop your upper abs yet have lower back problems. To prevent aggravating lower back discomfort, the lumbar spine remains neutral while you flex and extend your upper abs.

How to Do the McGill Curl Up?

Lie on your back with one leg bent with a flat foot on the ground, and the other leg straight. To retain the natural bend of your lower back, place both of your hands behind your small of your back. Taking a deep breath, raise your breastbone toward the ceiling while maintaining a long neck. After a little pause, lower yourself gradually before repeating.

2. Hollow Hold

Comparable to an upside-down plank is the hollow hold. With your arms and legs extended to lengthen your center of mass, you balance on your butt. Your upper abs will be working the hardest to keep you stable and upright because they are at your center. This is a terrific routine because it not only works your muscles well but also takes up little room and needs no special equipment.

How to Do the Hollow Hold?

Lay on your back with your knees squeezed close together and your arms raised overhead. Off the ground, raise your upper body and legs. Maintain this posture. Simply rock back and forth while maintaining minimal hip and shoulder mobility to complete the hollow rock.

3. Weighted Cable Crunch

It can be unpleasant to hold a plate behind your head or on your chest for a weighted crunch. Additionally, adding more weight becomes challenging and risky as your strength increases. This issue is not present with the kneeling cable crunch, though. You may add more weight when using a cable station than when using a traditional weighted crunch, and because the cable is always under strain, your upper abs have to work harder during the whole range of motion (ROM) of the exercise.

How to Do the Kneeling Weighted Cable Crunch?

Get on your knees a few feet in front of the weight stack and grasp the rope behind your head and neck using a rope handle attachment on a cable machine. Then, crunch forward until your head is on the floor and your forearms are at your knees. Return slowly to your starting position and then repeat.

Top 3 Exercises for Lower Ab:

1. Heel Tap Crunch


- Lie on your back with your glutes and heels close together.

- Engage your core muscles, lift your shoulders off the floor, and reach down to touch your right heel with your right hand, followed by your left heel with your other hand. A rep is one.

2. Mountain Climbers


Set yourself up on the ground like a sprinter's blocks, with one foot under your waist and the other back with your leg straight. Your body should remain in a neutral plank position the entire time, shoulders should be stacked in line with your hands on the floor. Change your feet's stance.

3. Reverse Crunch


- Lie on your back with your hands facing down and your arms at your sides.

- By tightening your abs, bend your knees and bring them up to your chest. Roll your pelvis to raise your hips off the ground as they rise. Squeeze at the peak and then slowly drop your legs until they are parallel to the ground.

Top 3 Exercises for Obliques:

1. Pallof Press

The Pallof press is an anti-rotation exercise, so maintaining complete torso lock-in is crucial. Consider this to be a full core move that engages the entire unit.

Start by standing or crouching next to a resistance band or cable machine that is attached to a small anchor point. Place your setup far enough from the anchor point to create strain. Brace your core and squeeze your glutes while holding the cable or band's handle in your hands. Strive to keep your torso stable by extending your arms out and resisting the spinning force. Go back to the starting position after a count.

2. Copenhagen Plank

For this plank version, which requires you to lift your body over the ground for a harder stabilization, you'll need a weight bench (or another stable platform of equal height).

Put your outside foot up on the bench and assume a side plank position. To maintain your hips up and your spine straight, tighten your upper abs, hips, and obliques. Keep the leg that is closest to the ground off the floor for the normal variation. Give the Copenhagen plank exercise from the video a try and add the lower leg knee drives if you want some added challenge.

3. Windmill Balance

Even though you might not notice it right away, the traditional windmill puts a tremendous amount of stress on your abs. This windmill equilibrium improves that: To activate both the internal and external obliques, you will essentially balance on one knee and one hand for a brief period of time.

Final Words:

Pick one from each category and progressively overload them. Again, consistency and progress will get you to your goal.

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