How to make a six pack in 30 days?
Building a six pack in 30 days may be far from expected, but it is not impossible. If you are in good shape, you can get a six pack even within a month. Let’s explore together how to have an attractive and lovely six pack with us.
In order to build a six pack, you must manage two important inseparable issues; The first is exercise and the second is diet. Not only for six pack abs; But for slimming, fatness and fitness, it is important that you can have regular and principled exercise in addition to proper diet.
Please note that the only way to get fit and six pack in 30 days is through diet and exercise, and any other promise is just an illusion that profiteers only want to take money from you and they don’t care about your health at all.
With the techniques and principles that we will teach you below, you can make a six pack. Now, if you have good conditions right now; It means that you don’t have a lot of fat, you can get very good results in a month.
Measure your body fat percentage.
First of all, you need to see what percentage of your body fat is in order to determine if you need to lose weight or burn fat or not. If your body fat is more than allowed, your six-pack muscles will not be defined.
What is my physical condition?
We need to know what our fitness status is like? We are thin, overweight or ideal weight. In order to understand this issue, we have an index known as BMI or body mass index. To calculate it, we have to put our height and weight with gender in the formula and see what conditions we are in through the tables.
Plank: 5 times per set
Plank is one of the exercises that helps to build a six pack. The simplest type of this movement is that you have to lie on your stomach on the floor. Place your elbows parallel to your shoulders; so that it forms an angle of 90 degrees. Put your toes on the floor and keep your body completely straight. As long as you have the strength, stay in this position. Repeat this 5 times to complete a set.
Sit-ups: 10-12 times per set – 3 sets
Sit-ups are one of the sports movements that we are all familiar with even from school days. If this basic movement is done, it has a good effect on the abdominal muscles.
The basic method of this movement is that you should lie on your back on a flat surface that is neither too hard nor too soft, bend your knees and put your feet on the floor and place your hands behind your head.
Do not raise your back from the ground and just move your shoulders up and sit in a semi-sitting position. Stay in this position for two seconds until the abdominal muscles contract. Repeat this 10 to 12 times in each set.
Reverse Wrist Barfix: 10 times per set – 2 sets
In this type of barfix, you should hold the barfix rod so that your palms are on your face. The distance of the hands should be slightly more than the width of the shoulders. Then pull yourself up until your chin is above the bar.
Now you have to stay in this position for one second and then repeat this movement. It is better to exhale when you go up, and when you move down, direct the breath into the lungs.
Hip bridge: 12 times per set – 3 sets
To perform this movement, you should lie on your back on a flat surface. Bend your knees and place your feet on the floor. The hands should be next to the body. By contracting your hips and pressing from the soles of your feet, lift your back and hips off the floor and stay in this position as long as you can.
Continuation of exercises
Persistence and perseverance are the most important elements to get a six pack in 30 days. Therefore, you should exercise at least 45 minutes every day in these 30 days. The six pack training program must have different exercises. If you want to have a basic and correct exercise program so that you can achieve your desired results sooner, you can contact Fit Club experts right now to have fitness and health together.
Modification and change of diet
We have said many times that exercise and diet complement each other. So, to get six pack in 30 days, you must choose the right diet. In the following, we will talk more about the six pack diet.
Protein
One of the most important things you should include in your diet is protein. Protein is the main ingredient for building muscle. Among the foods that are healthy in addition to protein, we can mention fish, beans, Greek yogurt, low-fat cheese, nuts and eggs.
Complex carbohydrates
Carbohydrates act as a suitable fuel so that you can exercise better and longer. Carbohydrates are divided into simple and complex. Complex carbohydrates such as starch and fiber are healthier than simple carbohydrates and it is better to use these carbohydrates during the diet. Rich sources of complex carbohydrates are whole grains such as oats, oats and quinoa, fruits, vegetables and legumes.
Healthy fats
Not all fats are harmful to the body and some of them even help you get a six pack in 30 days. Healthy fats, such as unsaturated fats, can improve the body’s metabolism and help the body absorb nutrients. Healthy fats are found in foods such as walnuts, flaxseeds, soybean oil, chia seeds, fatty fish, and sunflower oil. Of course, be sure not to allocate more than 15-20% of your daily calories to these fats.
Eliminate processed foods
Even if you don’t plan on building a six pack in 30 days, cutting out processed foods can make a big difference to your health and fitness. Processed foods such as chips, fast food, ice cream, noodles, soft drinks, etc. are high in fat, sugar and sodium. For this reason, they can increase the amount of body fat and prevent the six pack from appearing.
Water, water and water
During this period, you should drink more water than before. The first reason is that you exercise more than before and lose more water through sweating. Therefore, you should drink more water so that your body does not suffer from dehydration. On the other hand, bloating makes the six pack not visible and water can prevent bloating.
You should drink at least 8 glasses of water a day, but drinking water can also have the best time to consume it. We will introduce you the best time to use water:
One to two hours before training: 440 to 590 ml
One quarter before training: 240 to 300 ml
Every 15 minutes during exercise: 240 ml
Water is the best alternative to other drinks; So do not forget.
Summary of six pack in 30 days
So far, we have realized that six pack in 30 days is not impossible, but it does not work for everyone; Because it depends on the current condition of your body. If you want your body to be muscular and have a six pack, do it through basic methods.
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