Thursday, August 10, 2017

How To Get Abs Fast in 4 Weeks

Who doesn't dream in this season to proudly display a sculpted abs? Without a doubt, a sculpted abs is sexy, and they easily draw attention from others even with little exposure. Learning how to get a 6 pack is not all that hard, in fact it is pretty easy to do if you take the time to learn the exercises that are most effective and efficient in doing so, but more importantly than that is making sure your eating the right foods.

How To Get Abs Fast in 4 Weeks


The Six-Pack abs diet plan


Try to eat 4-5 times a day (pay attention to the amounts) or about every 3-4 hours. At each meal, consume a serving of protein (fish, egg, chicken and other lean meats)

Between meals, consume nuts, seed, avocado, and protein

Breakfast and your second meal should contain some carbohydrates like oatmeal, as well as a fruit.

Lunch: Brown rice, quinoa, sweet potato are good options.

For dinner, consume vegetables but avoid starches.

Moisturize yourself throughout the day especially during warm periods and during your workouts.

Every 10 days, enjoy a meal of pleasure. Eat whatever you want. This diet may seem strict but revealing your abs in just 4 weeks imposes sacrifices. At the end of your training, consume a post training shaker composed of 40 to 50 g of carbohydrates (optional) and 20 to 30 g of protein. This stabilizes your hormonal system and allows optimal tissue regeneration as well as a stable blood sugar level.

The best ab exercises

Run the 6 exercises 3 times 4 times a week (ideally Monday, Tuesday, Thursday and Friday) for 4 weeks. On Wednesdays and Saturdays, do 45 minutes of walking on treadmills with tilt (do not run). Rest on Sunday.

Your training session should last 45 minutes. If you finish before, perform walking on treadmill with tilt until reaching 45 minutes of activities. Concentrate on movement rather than speed.

Overhead Bench Squat


With a properly weighted bar, held over your head, stand in front of a bench. Keep the bar above your head and sit on the bench keeping your head and bust high. The bar will lean forward as you sit down, try reversing the trend, get up and repeat the move.


  • Number of sets: 3-4
  • Number of repetitions: 20-30
  • Rest between the sets: 30 seconds.



Adjust the exercise for weeks 3 and 4 by increasing the number of sets to 5-6 while decreasing the rest to 0-15 seconds. You can also lower the bench one notch.

Knee Opposite Elbow


In the pump position rotate your right knee under your body to try to touch the opposite elbow. Keep the hips low and alternate, it makes a repeat.


  • Number of sets: 3-4
  • Number of repetitions: 10-15
  • Rest between the sets: 30 seconds.


Adjust the exercise for weeks 3 and 4 by increasing the number of sets to 5-6 while decreasing the rest to 0-15 seconds. Perform a pump every 5 repetitions.

Knee Elbow


Same movement but without crossing, the right knee touches the right elbow and vice versa. Keep the hips low and done once on each side, this makes a repeat.


  • Number of sets: 3-4
  • Number of repetitions: 10-15
  • Rest between sets: 30 seconds.


Adjust the exercise for weeks 3 and 4 by increasing the number of sets to 5-6 while decreasing the rest to 0-15 seconds. Perform a pump every 5 repetitions.

Pumps


Make as much pumping as possible. If the classic position is too difficult, making the pumps by leaning on your knees, the movement will be simpler because the weight supported by the arms is weaker. Do not forget to contract your abdominals during the movement.


  • Number of sets: 3-4
  • Number of repetitions: 15
  • Rest between the sets: 30 seconds.
  • Adjust by making a maximum of conventional pump.


Swiss ball hamstring curls


Lie on your back with the ball positioned under the heels of your legs straight. Keep your hips on the ground and bring your heels back to your buttocks.


  • Number of sets: 3-4
  • Repeat count: 10-15
  • Rest between sets: 30 seconds


Adjust the exercise for weeks 3 and 4 by increasing the number of sets to 5-6 while decreasing the rest to 0-15 seconds.

Dumbbell Lunge to Overhead Press

Take a dumbbell on each shoulder and put yourself in the slot position. Bend your knee to the ground in front slit and push the dumbbells over your head.


  • Number of sets: 3-4
  • Repeat count: 10-15
  • Rest between sets: 30 seconds

Dumbbell Lunge to Overhead Press


After your 3 repetitions of these 6 exercises, finish your 45 minutes of training by walking on inclined mats.



RELATED: How To Flatten Your Abs


This type of training is complete, it will require on each exercise the abdominal strap while recruiting other big muscular group (pectorals on the pumps, legs on the squats …). You can repeat it several times a week or simply replace one of your usual sessions with it.
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