It is often said that six-packs are made in the kitchen. Afterall, it's no good slaving away in the gym if a poor diet is holding you back and keeping the elusive six-pack abs hidden under a layer of fat. To get that elusive six-pack, variety in your training is key. Varying your exercises will keep your muscles stimulated so make sure you include a mix of cardio work and direct abdominal training in your plan. Running and cycling are both great ways of burning fat and lowering your body fat to allow your six-pack abs to become visible. Next, train your abdominal muscles directly. Train with moderate weight through a variety of exercises and the bigger the abdominal muscles the more it will show when body fat is low.
Here's our guide to the top exercises and nutrition to get an enviable six pack:
Work Your Abs
These exercise can be performed in a gym, your home or outside! All you need are a bench and your body weight!
1. Elevated Plank With Knee Tuck - 3 sets of 45 seconds
Place your forearms on a bench in plank position. Bring one knee up, tucking it under your lower chest. Alternate sides and repeat
2. Bicycle Crunch - 3 sets of 45 seconds
Lie with your legs raised at a right angle. Lift your shoulders a few inches off the ground and extend your right leg, keeping it close to the ground. Keep alternating sides in a cycling motion.
3. Lateral Plank - 3 sets of 10 reps on each side
Get into a side plank on your right forearm. Bring your left knee into your chest and tap it. Do 10 reps then switch and repeat on the left side.
Lean Meals - Breakfast
A.Ham & Cheese Omelet (2-4 whole eggs, fat-free cheese, and low-fat ham).
Eggs are renowned for their muscle building proteins. A single whole egg contains 6-7 grams of protein and provides 80 kcal. Although the cholesterol in eggs have been shown to lower bad (LDL) cholesterol levels in the body, you're better off limiting the consumption of yolks to 2-3 a day. Add more whites which contain mostly protein and very low cholesterol.
2 Slices of brown bread or a bowl of cooked oats This organically sprouted whole grain bread contains all nine amino acids that you're body doesn't produce and that are essential for muscle building.
B. Organic Milk 400-600ml with a scoop of Whey Protein
1/2 Serving of Cantaloupe The Cantaloupe is one of the few fruits that are extremely beneficial for muscle building because of their of their low fructose content.
Make The Cut
Burn through fat & reveal those abs with these 2 HIIT workouts
+ Jog 200m. (Every 50m perform 20 but kicks). That's 1 set. Do 3 sets.
+ Walking lunge 20m, walk back. That's 1 set. Do 3 sets
+ Sprint 20 metres, jog back. Do 12 sets
+ Sprint 50 metres, jog very slowy back. Do 12 sets
+ Sprint 20 metres, jog backwards to the start. Do 12 sets
+ Walking lunge 20 metres, turn and do the same back. That's 1 set. Do 5 sets
+ Sprint 50 yards and jog back. Do 15 sprints.
+ 20 press ups, sprint to 15 metres line and back. Do 10 sets.
+ Sprint 50 yards, immediately turn and sprint back. Do 5 sets.
Lean Meals - Lunch
A.Tuna Sandwich (Canned Tuna -1, shredded lettuce, tomatoes, cucumber, salt, and pepper)
100 grams of light tuna (only about 200 calories) contain an insane 30 grams of protein. That's three times as much as a glass of milk. To sweeten the deal, a can of tuna should only set you back a buck or two and can be easily transported to work and whipped up into a tasty salad. Add some low-fat mayonnaise, sweet corn and a dash of paprika and you've got yourself the perfect lunch. Otherwise, you can always eat it straight from the can – we won't judge.
B. Chicken Breast (7oz), onions, bell peppers, olive oil for seasoning, mixed greens and spinach (2 cups)
Ramp IT Up!
For the ultimate six-pack you need to work the whole core.
1. Renegade Row - 2 sets of 20 reps
In a plank position with a dumbbell in each hand lift one weight into your chest, then lower to the ground before repeating with the other hand.
2. Lying Leg Raises - 3 sets of 15 reps
Lying on a flat bench, with your arms above your head holding onto the bench, raise your straight legs to a vertical position. Brace your glutes as you lower them for a fuller stomach definition.
3. Weighted Plank Twist - 3 sets of 15 reps on each side
From a press up position with light dumbbells, tense your core to raise one arm in an arc. Reverse to curl it under your body. Switch sides.
Lean Meals - Dinner
A.Lean beef steak (3 or 5 oz, depending on your fitness goals), garlic chive butter and A potato salad
This classic gives you good fat, protein, and carbs. Simply Amazing!
B. Pork loin and sweet potatoes (8oz pork loin, I cup rice, I large sweet potato, I/2 red peppers, 1 cup broccoli florets, 2tbsp onions.)
Fancy dessert? Our Protein Mug Cake boats over 20g protein and less than 1.7g fat!
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