Getting a six-pack might seem as hard but with the right exercises, healthy diet, and a bit of determination, you can actually get the six-pack of your dreams in just one month.
Try these Steps:
Find your body fat percentage:
In general, you can begin to see a six-pack when your body fat percentage drops down to 13% (for guys) and 17% (for gals).
Perform ab-specific exercises:
Perform your ab exercises five days a week. Each exercise should be three or four sets long, with as many reps as you can possibly do in each set. If your repetition count for each set is over 30, add additional weight, such as a medicine ball, to make each exercise more challenging and your rep range is decreased.
You should perform:
Lying, straight leg raises on a bench. This exercise targets your lower abs.
Elevated feet ab crunches. This exercise targets your upper abs.
Lying twist, which targets the obliques.
Perform high-intensity interval training (HIIT):
HIIT includes all of your cardiovascular training. While most people think that you can get a six-pack by doing a whole lot of crunches, you actually have to lose a good deal of body fat to be able to achieve that dreamed-of six-pack. That’s where the HIIT comes in. Running, cycling, and swimming are all great ways to work up a sweat.
Create a workout plan and stick to it:
You should try to do your cardiovascular workout in the morning and your ab workout in the afternoon or evening. Once you have figured out what works best for you, pair it with a great diet and stick to it for the duration of the month.
Develop a clean diet.
A clean diet is one that avoids processed foods. Instead, it is comprised of whole, unprocessed foods that make up a well balanced macronutrient diet.
six-pack meal plan for one day would look like this:
Breakfast: one egg and spinach scrambled with non-fat cheese. Two slices of whole-wheat toast on the side.
Snack 1: Two scoops of low-fat frozen yogurt with no toppings.
Lunch: Shrimp pasta pomodoro–pasta, mushrooms, olives, shrimp, seasonings, veggies.
Snack 2: One cup of tomato soup.
Dinner: Braised chicken with vegetables.
Snack 3: Protein shake.
It is important to stay hydrated during this month of high-intensity workouts. Drinking water also helps you to keep from bloating–when you become dehydrated, your body retains water which causes you to bloat. Drink cool, fresh water throughout the day to stay hydrated, happy, and bloat-free.
Also Read:Beauty Hacks: Tips for Perfect Abs
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