Six-Pack Abs in Four WEEKS

Get Six-Pack Abs in Four WEEKS

Everyone wants the visibility of their six-pack abs faster. In order to achieve the six-pack abs in a few weeks, one can start training their abdominal muscles and follow the diet as mentioned below.
One has to calculate the calorie requirement, perfect abdominal exercises and ratio of Protein: Carbs: Fats ratio.

 1. Start training the Six Pack Abs first!
You need to work hard on the desired muscle to see the results hence it is very important to focus on the abdominal to see the six-pack on your body. Many of us start training the abs but fail to have full sets and reps, this results into improper concentration/focus on the abs.

Six pack eat


In order to get the Six-Pack, we should train the abs regularly with full-fledged sets that too with concentration.

In the starting, the reps might be a difficult task but correct movement must be achieved, slowly and gradually the reps can be increased if we achieve correct movement.

Movement refers to correct exercise and this can be achieved if you work hard towards it.
People perform the sets to complete them but this is going to get to nothing but wasting the time.

One can do three to four sets with ten to twelve reps, this will keep maximum tension on your abs.
One can achieve the Six Pack if he/she follows the correct diet, exercises and if required supplementation (in few cases).

2.Including Cardio in the Routine
One of the core exercise is cardio I have already shared brief information about cardio.
Doing cardio for three to four times a week will give you great result, cardio helps in burning the excess fat from the body. Cardio is one of the essential elements of Six Pack training.

You can walk, run, cycling, swim, or indoor/outdoor play can be included in the cardio section.
We need to hit the rectus abdominis which is the biggest muscle of your abdominal.

There are plenty of exercises to hit this area and the all-time easy and favorite is crunches and planks along with cardio. This will burn lots of belly fat from your body.

High-intensity training includes training the abdominal for three to four weeks with proper reps will help of lose the fat in a couple of weeks.

One has to keep the body hydrated all the time to have proper functioning and to avoid cramps in the body.

Water plays an important role in Body Building or any other sports.
If we can cut down the simple carbs then we can achieve the six pack targets easily.

We should consume complex carbs so that the frequency of the food intake is slowed down.
Complex carbs required more time compared to simple and as a results the digestion process is stretched which results in skipping the in between small meals.

Six pack diet

3.Protein/Carbs/Fat intake for Six Pack

  • Protein:
Once again, because of protein’s importance of building muscle in the body, we want to shoot for making it account for approximately 50% of our daily caloric intakeSo if you are 180 pounds and eat 3000 calories a day, your protein intake would be 375 grams, or 1500 calories (3000x.50/4)=375.

If you weigh 200 pounds and eat 3500 calories a day, then 437 grams would come from protein,
or 1750 calories (3500x.50/4).

  • Carbohydrates:
Carbs should account for approximately 40% of your daily caloric intake.
If you consume 2500 calories a day, 250 grams should come from carbs, or 1000 calories (2500 x.40/4).

If you consume 4000 calories a day (4000 x.40/4) then 400 grams or 1600 calories should come from carbs.

The majority of carbs should come from complex sources like vegetables, pasta, grain, and rice. A word of caution though. Starchy carbs like pasta and rice are highly caloric, meaning a small amount contains a high number of calories. So be cautious of how many starchy carbs you are consuming.

Stick with more vegetables as your carb sources.
This will supply a gradual energy source throughout the day without that spike associated with simple carbs.

  • Fats:
Keep fat intake to approximately 10% of your daily caloric intake.
This is plenty for optimal health without adding all of the empty calories.
If you eat 3000 calories a day, 33 grams or 300 calories should come from fat.

Six pack diet

When following a good, high-protein, moderate-carb diet, the proper fat intake
will take care of itself, meaning you do not need to add extra fats to ensure adequate intake.

Due to the calorie dense nature of fats (9 calories per gram), excess fats will more quickly create an excess calorie overload than will protein (4 calories per gram) or carbohydrates (4 calories per gram).

4. Six-Pack Diet/Food
  • Cheddar
  • Cinnamon 
  • Broccoli
  • Mushrooms  
  • Apples
  • Green tea
  • Chili peppers
  • Blueberries 
  • Grapefruit
  • Milk   
  • Oats 
  • Oranges
  • Walnuts
  • Salmon
Six pack

5.Six Pack Exercise At Home
  • Hanging Leg-raises
  • Star Plank
  • Sit-up
  • Crunch
  • Spiderman Press-up
  • Reverse Crunch
  • Side Plank
  • Russian Twists
  • Oblique Crunch
Six pack abs

6.Six Pack Machine Exercise
  • High cable crunch
  • One-arm row
  • One-arm press
  • Low cable crunch
  • Cable reverse crunch
  • One-arm cross crunch
  • Judo throw
  • Cable tuck crunch
  • Gym ball cable leg raise
  • High cable woodchop
  • Cable Russian twist

Six pack body

7. Is it safe to have Six Pack

The average healthy adult male has a body fat of 15 to 20 percent and female has 20 to 25 percent according to the Centers for Disease Control and Prevention.
Yes it is safe to have Six Pack abs unless and until there is sufficient fat covering the muscles.

Conclusion:

If one has to get the six-pack muscles he/she needs to follow proper diet along with good training.
Also one has to keep hydrated throughout the day.

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