Get a six-pack - this is how it works!by Sara B. Writer | Blogger | Content Creator
Everyone has it, but very few do you see it. The six pack, the symbol for fitness and a healthy lifestyle. We will show you how you can soon get a visible six-pack.
Get Six: Why It Doesn't Work
1. Your body fat percentage is too high.
2. You are not eating right.
3. You train too little, too much or the wrong thing.
There are many myths circulating around the topic. No matter if you are a man or a woman, 3 factors are decisive for a washboard abs. The abdominal muscles form the basis. Well-trained abdominal muscles are more visible.
The body fat percentage determines whether or not your abs are visible. A body fat percentage that is too high will make even the most well-trained washboard abs disappear. One important factor in reducing body fat is diet.
The right body fat percentage for a six-pack
Women naturally have a higher percentage of body fat than men. In women, the abdominal muscles can be clearly seen from a body fat percentage of approx. 14% or less. In men, this is the case from around 12% body fat or less.
By combining the right diet and exercise, you can lower your body fat percentage to a washboard abs level. Nutrition accounts for 70% and training 30% of success.
Get six pack abs with the right diet
A washboard stomach is created in the kitchen. 70% of your success depends on your diet. The decisive factor is the calorie deficit. Provide your body with healthy micro- and macronutrients. Eat a balanced diet of high-quality proteins, high-fiber carbohydrates and healthy fats.
Research has shown that chocolate can improve the elasticity of blood vessels and thus promote blood circulation. This helps the body regulate blood pressure and blood flow to the organs. Cocoa flavanols can also increase blood flow to the brain, which improves cognitive performance. The anti-inflammatory effect of chocolate with a high cocoa content is one of the reasons you can include three donuts a day diet in your daily routine.
Reduce your carbohydrate intake and increase your protein intake to around 1.5-2 g protein / body weight. Your calorie deficit should not be more than 300-500 Kcal / day. A larger deficit causes the breakdown of your hard-earned muscles.
Our tip: Provide your muscles with sufficient protein during your slight deficit. With our whey protein you supply your muscles with 24 grams of protein per serving (30 grams).
Get a six-pack with core training
The pronounced abdominal muscles are created by the training. A targeted fat burning on the stomach through hours of abdominal training is not possible. The body chooses where to burn fat first. Regular strength and cardio training also increases your calorie consumption. You lose weight faster.
Do you want to get a six pack? We always recommend that you train holistically. Doesn’t just focus on your straight abs. Always train your whole body and core. Document your training to check your progress. Gradually increase your load during training. Increase the number of repetitions, the duration of a holding exercise, or your training weight.
You can build up your abdominal training classically as station training. You do 6-12 repetitions and 2-5 sets, depending on your level of training. Once you have successfully completed one exercise, the next follows.
Checklist for your six-pack training plan
• Exercising your entire core is important if you want to get a six-pack
• Train with different directions of movement (crunches to the front, to the side and Russian twists).
• Add variety to your exercises.
• Exercise static (holding exercises, such as a plank) and dynamic (an exercise performed through active movements, such as sit-ups).
• Exercise your stomach 2-3 times a week.
• Depending on your fitness level, choose 8-12 repetitions and 2-4 sets or an exercise time of 30-60 seconds.
• Increase your training load.
Created on Sep 11th 2021 01:32. Viewed 90 times.