6 PACK ABS DIET AND WORKOUT PLAN

  6 PACK ABS DIET AND WORKOUT PLAN 

Every young man has a desire to make a body with six pack abs and for this he also tries in many ways, but very few people can make six pack abs. Making six pack abs is not a child's play, for this a lot of papads have to be rolled. But today we are telling you how with a little hard work and a better diet, you can easily make six pack abs, whose dreams you keep seeing every moment.

Eat good carbohydrates in diet for six pack

It is said that the way to a man's heart is through his stomach and the way to a man's abs passes through the kitchen. If you do not eat well, then you get to see its effect on your abs. So eat good carbohydrates.6 PACK ABS DIET AND WORKOUT PLAN

Not all carbohydrates are bad. Keep in mind that while building the body, do not eat white or white carbohydrates. Whole grains or cereals are rich in fiber and enter your digestive tract very slowly, until they are filtered and purified. Therefore, include brown rice, quinoa, wheat and oats etc. in your diet.

The way to make six pack is to have protein-rich breakfast in the morning -

In the morning when you have protein for breakfast, you feel less hungry throughout the day. Along with this, it also helps in building muscle tissue in your body.

According to a research, 20 overweight women were given 35 grams of protein in the morning breakfast, after that their appetite decreased during the whole day. This indicates that there was a change in the hormones and brain signals of women, which controlled appetite.

There is no need to count daily how many calories you are consuming for six pack. Rather it is very important to reduce the belly fat, so that the hidden muscles or abs can be seen under it.

If you take any kind of breakfast in the morning, then it keeps the craving to eat something or the other throughout the day. If we reduce the craving for this food, then the level of ghrelin hormones remains normal in the morning, due to which fat does not increase. If you have a protein packed breakfast, then you do not feel hungry for the whole day.6 PACK ABS DIET AND WORKOUT PLAN

This does not mean that you should eat meat or chicken throughout the day. Eat yogurt, eggs, etc. to improve your calorie and fat levels. Your body burns more calories by breaking down protein. So eat protein.

In the exercise of making six pack, do core muscle exercises -

Once the fat is reduced from your abs, then you do not have to work hard to get the abs. You can easily do exercises for core muscles in your home. This will also improve your body posture.

Plank Exercise - While making a six pack, do not focus only on your stomach or abs. Along with the abs, you also have to keep in mind the part of your back. So pay attention to both while doing plank exercise. Do this exercise by keeping your arms and toes on the ground. Make sure that your elbows and shoulders are in line. Do it in the right way, it will give flexibility to your abs.

Reverse crunch - If the lower part of the abs is toned, then it becomes easier to work out the upper abs. Crunch exercises are great for this. But keep in mind that while doing the crunch exercise, your feet should be in the air. To do this exercise, place your hands beside you and keep the palms facing down and the knees above the hips. Use your abs while doing this. Instead of moving your head towards your knees, move your knees towards your head. Keeping the knees as close to your head as possible, hold it for a while and come back to the previous position.

Cycling - Cycling reduces fat on your side or armpits. It also tones the upper and lower abdomen. Lie on the mat and do cycling with your feet up. Bring your shoulder towards the opposite knee. Make sure that both the sides are equal or not. Initially do 2 sets of 12-12.

Make six pack abs by weight training -

If you want to make six pack abs, then you have to pay attention to every part of the body. Along with this, the shoulders and the back of the body will also have to be strengthened. Your whole body should be strong or strong and not just the abs.

Wood Chapping Exercise - Sit on your knees and take the medicine ball in your hands with the help of both the hands and bring it to the top of the shoulder on the other side. Now do this with the other leg. Make sure that your whole body is facing forward. The main purpose of using a weight or medicine ball in this exercise is to fatigue your muscles. Do this at least 12 times.

Trunk rotation - Use a dumbbell or medicine ball to do this exercise. To do this, get into a sitting position. Now bend your knees and place the toes on the ground. Lean back slightly and bend your elbows and hold the medicine ball in your hands and move them either side to side or side-to-side. Once the rotation is complete, hold for 1 to 2 seconds and do it again.6 PACK ABS DIET AND WORKOUT PLAN

Dumbbell Fly - Take dumbbells in both your hands. Now lie on the stability ball in such a way that there is a balance between the head and the upper back. After this, move the dumbbell up and out, as shown in the photo. Make sure that the dumbbells are above your elbows. Do not keep your abs tight and arms loose, let them loose.

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