Let me be blunt and tell that if you want to learn how to achieve a six pack in a month, you must be willing to work hard and stay focused because it is not easy. It is not impossible, but it does need a degree of commitment, discipline, and determination that most individuals I meet lack. Continue reading if you believe you have what it takes to go that extra mile and achieve a unique physique.
Diet Guidelines for Getting a Six Pack in a Month
Note: To get a six pack in a month, men must have less than 9% body fat and women must have less than 16% body fat. Use our body fat calculator to discover if you have a fair probability of getting to this point in a month from where you are today.
So, in order to acquire a six-pack stomach, you must consider three factors: food, overall exercise, and specific ab workouts, in my opinion. For each of the three points, here are some guidelines.
This is the most important component, and if you get it incorrect, it will be exceedingly difficult to get your body to a low body fat level.
The first step is to avoid any fast, processed, and refined foods from your diet, which means that before you eat anything, ask yourself if it is in its natural state. I'd also recommend cutting your daily calorie intake by 15-20% to begin with and see what kind of effects you get.
To reduce weight, I recommend dividing your calorie consumption into 5-6 nutritious meals, however this is not required. Just remember to stick to the daily limit, no matter what meal method you use.
During this time, I recommend increasing your protein consumption such that you have protein with each meal. This can help you maintain lean muscle mass as you increase the intensity of your workouts, as well as reduce hunger and raise your metabolism. Use lean protein sources including chicken, turkey, eggs, fish, and protein powder.
Carbs based on starch (bread, pasta, white rice, etc.) should only be consumed after a workout. For the previous two weeks, I would absolutely avoid this type of carb. Increase your intake of vegetables and fruits as your primary source of carbohydrates, but limit your fruit consumption.
Except for your post-workout meal, which should be low in fat, try to include more healthy fats in your meals. Flax oil, oily salmon, almonds, and seeds are all wonderful sources of fat that can help you burn more calories. However, be careful not to overuse them, and I recommend that essential fatty acids account for approximately 20-25 percent of total daily calories. If you don't eat this type of food often, consider taking an EFA supplement like Krill Oil.
Drink plenty of water, with 4 litres per day being an excellent goal to go for while you're physically active, as you will be this month.
Training Guidelines for Getting a Six Pack in a Month
There are a lot of conflicting messages coming from the fitness community when it comes to fat loss training. Many people will argue that cardio is the most important, while others will argue that resistance training is the most effective strategy to achieve rapid results. What is apparent is that the best fat-burning results come from combining aerobic and weight training.
When it comes to weight maintenance, three sessions per week that combine resistance training and short aerobic workouts are usually sufficient. When you want to go incredibly thin, though, you must be willing to increase the frequency of your exercises as well as the intensity of each one. This entails engaging in some type of cardiac activity on a daily basis, as well as at least four resistance sessions per week.
Cardio workouts should include a high-intensity component, such as interval training, that lasts 20-25 minutes at least 4-6 times per week, and aim for 30-60 minutes for the other more moderate cardio sessions. With reference to the weights keep striving to increase the weight you lift during this stage to retain strength and muscular definition.
Consider raising the intensity of most of your workouts during the month.
Remember that these are only suggestions; for some of you, simply decreasing calories and adding a few more intense cardio workouts may be enough. Others may find that this dosage is sufficient to maintain them burning fat.
As I previously indicated, having a six pack is all about having a low body fat percentage. Low body fat is achieved through burning calories and producing a calorie deficit, which is achieved by expelling more energy and consuming fewer calories from meals.
This program is a step-by-step method to attaining a six pack through training and nutrition. Abs with a Total Six Pack
Ab Workouts - How to Get Six Pack Abs in a Month
Only until you've begun to shed body fat through diet and exercise can you consider doing direct ab workouts. Once your body fat is at a healthy level, this is all about giving your abs a sharper, more dense appearance. I don't do abs more than three times a week, but I know people who do them every day, so I believe the choice is yours.
There are literally hundreds of ab exercises to choose from, and I recommend doing some research to discover ones that you enjoy. By the way, if you have any type of back pain, you should avoid crunches because they can aggravate your situation.Here are a few of my personal favorites that I've investigated and successfully implemented.
Planks of any kind
Leg lifts with your legs dangling – Legs that are both straight and bowed
Ab Rollouts with wheels or stability balls
Ball jacknives for stability
Rows of renegades
Climbers on the mountains
Chops of wood
Thrusts from the hips
These are all wonderful abdominal workouts that will offer you tremendous results if you do them on a regular basis.
Please share any more information or specific ab routines that work for you in the comments section below.
To sum it up
So this is essentially a template for getting a six pack in a month that you can tailor to your specific needs. The most important thing to remember from this is that losing body fat results in a terrific six pack. To accomplish this, you must build a significant calorie deficit through correct nutrition and metabolism-boosting activity.
Commentaires
Enregistrer un commentaire