Welcome to the 28-day challenge designed to help you achieve those dream abs you’ve always wanted. This comprehensive guide will provide you with all the knowledge, nutrition plans, workout routines, and even exact workout videos to follow along. By simply hitting the play button and working out with me, you’ll be amazed at the progress you can make in just 28 days. If you’re ready to take on this challenge, give yourself a big thumbs up and let’s get started on this transformative journey.
The primary goal of this challenge is to unveil your shredded abs in the mirror and on your belly. To do this, your number one priority should be burning fat. It’s essential to understand that even if you do countless ab workouts every day for a year, you won’t see significant changes if you have a high body fat percentage. Fat obscures the muscles underneath, making it crucial to focus on fat loss first. Once you’ve effectively reduced your body fat, you can then focus on building and defining your ab muscles.
In this 28-day challenge, we’ll tackle both fat burning and muscle building. We’ll start with a solid nutrition plan that eliminates added sugars and fast food, setting a strong foundation for your new habits. Coupled with this, a well-structured workout plan will keep you motivated and progressing every week. Ready to dive in? Let’s break down the steps to ensure you achieve those impressive results and transform your physique.
The information you will see below is based on a video shared by content creator and bodybuilder Igor Voitenko. His channel has over 2.5 million subscribers and he posts content about weightlifting tips and nutrition.
Let’s check it out what he said and how he developed this 28-day challenge to get abs – and more importantly, how you can achieve that yourself.
28-Day Challenge to Get Abs: The Best Method
First and foremost, let’s clarify our objectives. The main priority in this challenge is to burn fat. As mentioned, if you have a higher body fat percentage, your abs won’t be visible no matter how strong they are. Therefore, the initial focus should be on fat loss. This doesn’t mean neglecting ab workouts entirely but understanding that they alone won’t achieve visible results if fat loss isn’t prioritized.
Nutrition Plan: Cut Added Sugars and Fast Food
To kickstart the fat-burning process, the first step is to overhaul your nutrition. Begin by eliminating added sugars and fast food from your diet. These are sources of unnecessary calories that contribute to fat accumulation on your stomach, face, and overall body. Cut out sugary products and any fast food such as pizzas and burgers for at least 28 days. This simple yet effective step will significantly reduce calorie intake and improve your overall health.
You’ll be focusing on three meals a day: breakfast, lunch, and dinner. Ensure each meal includes a source of protein like chicken, eggs, cottage cheese, fish, or ground beef. Protein is crucial for muscle building and recovery. Additionally, eliminate carbs from your last meal of the day. You can have carbs like rice, pasta, quinoa, or oatmeal in your first two meals but keep the third meal carb-free, consisting only of protein and vegetables. This will help create a calorie deficit, essential for fat loss.
Increase Physical Activity
Next, increase your daily physical activity to enhance calorie burn. Aim for activities that keep you moving, such as walking 10,000 steps a day, engaging in sports like basketball or soccer, hiking, or simply walking more throughout your day. The more active you are, the more calories you burn, aiding the fat-burning process. Pairing this with your improved nutrition will set a solid foundation for achieving your abs goal.
10 Best Exercises to Lose Fat At Home
Ab Workouts: Build and Define
With your nutrition and activity levels set to burn fat, it’s time to focus on ab workouts. Consistency is key, so commit to these daily workouts without missing a day.
Although Igor Voitenko takes this moment to talk about his NEXT Workout App, we at BOXROX can simply give you some ab workouts for you to try.
The order of the exercises is as follow:
- Hands back raises – 60 seconds
- Drunken mountain climbers – 30 seconds
- Cross-knee planks – 60 seconds
30 seconds rest
- Scissor V up – 60 seconds
- Starfish crunch – 30 seconds
30 seconds rest
- Upper circle crunch (clockwise) – 30 seconds
- Upper circle crunches (anti-clockwise) – 30 seconds
Or check these links:
9 Most Effective Abs Exercises You Have Never Done
The Only 3 Six-Pack Core Exercises You Need to Improve Your Looks
Strength Training for Overall Muscle Development
In addition to ab workouts, incorporate strength training to build muscle across your entire body. Strength workouts are essential to maintain muscle mass while you’re in a calorie deficit. Aim for at least three strength training sessions a week, targeting different muscle groups such as chest, shoulders, and arms. This will help you avoid becoming too skinny and instead achieve a well-rounded, athletic physique.
Commit to the Challenge
Finally, make a personal commitment to follow through with the entire 28-day challenge. Download the Next Workout App, start the abs challenge, and promise yourself not to miss a single day. Document your progress with before and after photos to keep yourself motivated. By the end of the challenge, you’ll not only see a significant transformation in your abs but also in your overall fitness and health.
In this 28-day abs challenge, we’ve laid out a clear path to achieving visible and defined abs. The key objectives are to burn fat first through proper nutrition and increased physical activity, followed by focused ab workouts and strength training. By eliminating added sugars and fast food, incorporating protein in every meal, and committing to a consistent workout routine, you’ll be on your way to seeing impressive results. Stay dedicated, follow the plan, and you’ll transform your physique and fitness level. Let’s make this 28-day challenge the start of a healthier, fitter you.
Read Also: How to Increase Your Metabolism
