To get six pack you have to follow certain exercises and rules. Not only exercise, but also changes in diet. A combination of the two will result in a six pack quickly. To build six-pack abs, you need an exercise routine that includes both strength training and cardio. Also, following a healthy diet, such as eating lean proteins, whole grains, and vegetables can help you reach your six-pack goals. Everywhere you turn, someone is promising you the secret to getting six-pack abs. However, there is no alternative way to get six pack overnight.
Create an ab workout routine with a variety of exercises like crunches and planks. Your muscles need fuel, and you need to burn fat to see results, so you need to stick to a healthy, balanced routine. Below is a list of some fat burning abs workouts and low calorie foods. It really depends on what your training capacity is.
Abs workout for Six Pack Body
1. crunches.
2. Leg race
3. Russian twist.
4. Bicycle crunch.
5. AB wheel rollout.
6. Barbell rollout.
7. Barbell Russian Twist.
8. Horizontal Cable Woodchop.
9. Oblique Mountain Climber.
10. Hanging Winseld Wishesper.
11. Bird Dog Crunch.
12. Cable crunch.
13. Kettleball Plank Sweep.
14. Star Plank.
15. Side plank row.
16. Weighted Plank.
How to maintain nutrition and diet?
1. We know that according to the culture of our country, our food habits are very poor or poor. We grow up eating processed food from childhood, so first of all we need to avoid street food and processed food.
2. You will ensure protein intake according to your daily protein goal in your meal plan. For example: eggs, fish, chicken and other lean meats etc.
3. As snacks between meals you can eat nuts, seeds, dry fruits, green tea, coffee, sour yogurt, olives, green fruits etc.
4. In the morning you can have carbs like oatmeal, brown bread, egg, apple or sweet potato which will help you to give you energy for the day.
5. For lunch instead of white rice you can have brown rice or roti, dal can be the ideal food.
6. You can have 2-3 servings of vegetables throughout your day. Avoid eating any starchy carbs at that time.
7. Adequate water intake should be ensured, at least 4-5 liters of water should be ensured.
9. You can have a whey protein shake as a post-workout as soon as possible after your workout. Which will help you in muscle growth and weight control.
10. How many grams of macronutrients and micronutrients you intake in the body will depend on your current assessment, activity label and your body fat %. Assume that if you have 15-25% body fat then you need to be in a 300-500 calorie deficit. This means you have to reduce the amount of food from your regular calorie intake.
11. For 6 pack abs you need to maintain atleast 8-10% fat. Only then you can make your abs visible. You should take 1.5 grams of protein per pound of body weight according to your body weight and height. Also 11-12 calories per pound is needed to maintain lean muscle and less fat.
12. You can take half of your bodyweight as carbohydrates. For example, if your weight is 80 kg, then you need to intake 40 grams of fat, but it should be spread throughout the day, not once. You can split meals before and after training.
13. In fact, we all know that everyone has six pack abs but there is a layer of fat on top of that. It will depend on the person's body fat. So to show or make visible six pack you need to reduce the layer fat and the best way is through diet, nutrition and overall body fat reduction through workout.
14. Supplements: As supplements you can take fat burners, CLA, refined protein like isolate protein and glutamine or BCAA for better recovery as per your diet. These supplements will help you gain muscle and lose weight at the same time. Since we cannot intake enough macronutrients in our regular food in our daily routine, supplements are the alternative means. However, before taking the supplement, check the authenticity of the product at your own risk and if necessary, you can talk to your doctor or your trainer. If you want you can contact here. They will recommend supplements based on your fitness goals.
Believe me, just by doing this exercise daily, you can fulfill your dream of six pack apps within two to four months. Because I am asking you to do these exercises 6 days a week. Although it is not right to exercise abs daily. But we have told about the best exercise for abs to fulfill your dream of six pack abs fast. Which will give you 100% result. But you eat flat blood as well as exercise. And stay away from high curves diet. And if you have any doubt or any question related to this post, you must tell me by commenting. If you liked the post, like it, share it with your friends. See you in the next post. You can also subscribe to see more updates. thank you
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