Get 6 pack Abs

Six pack abs workout plan

Welcome back guys, today I am going to discuss how you can get 6 pack abs as soon as possible. Abs become the primary choice of a youngster in today’s fitness scenario. Everyone talks about abs, everyone wants 6 packs abs but getting ripped is about sacrifices. Studies show 70% of your muscle building and body shape depend on your nutrition and 30 % depending on your workout. Abs muscle building needs a hard training several times per week. Nutrition is the first step, you should need to focus on your diet, and your calorie should be under control. Exercise and the correct form of exercise is the second step.

Top 5 exercise according to me which help you to get 6 pack abs in 4 week

1. Decline Sit-up’s

2. Reverse crunches

3. Hanging knee raises

4. Woodchopper

5. Lower body twist

All these exercises, you have to perform back to back without any rest then we will take 60 sec rest. In these exercises, we train our upper abs, lower abs, internal external oblique, and love handle together. Reps range will be 20-25 per exercise then move to next exercise.

Decline Sit-ups 

Let start with decline sit-ups. It will be performed on the decline bench, you have to do 20-25 reps. You don’t have to go all the way down, we will go half way down then come up, the reason is that we have to keep constant tension on the abs. Don’t take any break at the top or bottom so that we can burn the abs muscle. A lot of people do 100, 200 crunches but still, they don’t have abs because abs have a small range of motion, you don’t need to do too many reps. You just have to feel every single rep if you are not feeling it, then it won’t grow.  

Reverse Crunch

The second exercise is the reverse crunch for lower body here our upper body is in rest and lower body is active. Here we work on our lower abs muscle below the navel area, a lot of people have fat on it so you have to properly squeeze and contract the muscle. Make sure not to extend the spine and don’t lift it up, many people lift their hip a lot with that the stress on the lower back disc and also people have pain in lower back, people think its muscle pain but actually, it disc pain spine pain so don’t make that mistake. Your spine should be straight and use your hip to squeeze it, don’t extend and lift the hip from the pad.

Hanging Knee Raise

It is one of the effective and pretty advanced exercises. A lot of people won’t be able to do it because this is an advanced level exercise, try it if you can do it. If you do proper 10-15 reps then you will feel proud on you guys. So make sure you do it, this is your challenge you have to get out from your comfort zone.

Woodchopper

It is one of the very important exercises for our oblique. The oblique function is to bend and rotate. In woodchopper don’t use that heavyweight and machine angle should be equal to the chest and stand little away from the machine so that you can stretch it better. You have to lock the spine and neck, only your torso move means your spine, head, and lower body should be locked only your frame on the spine should move.

Lower Body Twist

In our previous exercise, we rotate our upper body and lower body was locked. Now we are locking upper body and rotating the lower body. Place your hand on the floor as grip, press hand on the floor so that way your upper body won’t rotate. Here you will stretch your love handles and you will feel that extra mass on the love handle is stretching. With this exercise, you will easily trim your waistline. A lot of people have a big waist and have loss of mass on the bone so they can get rid of 10 inches fat from the exercise.

Note: If you want to get fast then you can add any one of these dietary supplements in your diet plan

1. l-carnitine

2. CLA 

L-Carnitine

                                                                   

                                                                Best Deal

• Provides muscular energy by burning fat and helps maintain health
• Supports aerobic energy metabolism during exercise
• Essential to the process of proper fat metabolism support weight loss, & optimize energy utilization

CLA

                                                                 BEST DEAL

• MusclePharm CLA 1000 High Potency, Natural Weight Loss Exercise Enhancement, Increase Lean Muscle Mass, Non-Stimulating, Gluten-Free, Non-GMO Conjugated Linoleic Acid From 100% Safflower Oil,180 count

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Fruits for Fat Loss

Top 3 fruits for Fat Loss

Welcome back guys, today your Nutrition Guru going to discuss top 3 fruits which you can add during fat loss. These 3 fruits help you to burn fat during your fat loss schedule. Guys understand fat loss and mass gain depend on your nutrition. Whenever you want to lose fat always remember your overall calories should be under control means your calories must be a deficit. If your calories in deficit, definitely your body drop the fat but only low calories will not going to help you to achieve your fitness goal, what you eat also important. your food should contain all the essential elements such as protein, carbs etc.

Top 3 fruits according to me which you can add in your diet during your fat loss.

1.Orange

2. Apple

3. Berries

Orange

Orange is one of the less expensive and easily available fruit all over the world. During the fat loss, you must add orange to your diet plan because it contains a lot of vitamin c and is also low in calories. During the fat loss, your body needs a lot of vitamin C so it is one of the great fruit which helps you to achieve your fat loss goal fast.on the other side vitamin C also good for your immune system, during fat loss your immune system should be strong otherwise you are not able to achieve your goal.

Apple

Apple in a day keeps a doctor away. Apple is one of the important and more powerful fruit during fat loss. It contains lots of fiber, ions, minerals which help you to balance your blood sugar level during fat loss.

Berries

Berries—blackberries, raspberries, strawberries, blueberries—are packed with polyphenols, powerful natural chemicals that can help you lose weight–and even stop fat from forming. In many research, researchers found that feeding mice three daily servings of these fat burning foods, decreased the formation of fat cells by up to 70- 75%.  

Note: For complete nutrition plan to lose weight read my fat loss post

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