You won\’t be able see your abs unless you change your diet and exercise enough to shed the excess blubber.In just six weeks, I will show you how to get rid of jiggles. You\’ll reap the benefits of a six pack that will make you stand out in the gym and beyond if you follow the 12-week program exactly.
CLEAN UP YOUR DIET. Start by removing bread and pasta from the daily meal plan. You\’ll see a big difference in a week. For the first two to three weeks, brown rice and baked potatoes are fine. After that, limit carb intake to oatmeal for breakfast and two to three portions of green vegetables or fresh fruits with your four to five small meals each day. To offset the loss of calories due to reduced carbs, increase protein intake, but prefer leaner options such as protein shakes and chicken.
POWER UP YOUR CARDIO
Every other day, aim to work out for 40-60 minutes. Do not train for more than 60 minutes per cardio workout. This can lead to fatigue and overtraining. You can alternate between outdoor cardio (running/hiking/blading) and machine cardio in the gym, such as stationary biking, treadmills, and stair climbers. Alternate indoor cardio options are available if you live in colder climates. It is good for your health to change your workout routine. The goal is to make it as enjoyable as possible and to minimize the chance of you getting burned out.
MY AB CIRCUIT
No one wants to spend more time working out than they have to. However, everyone wants to be able to show off their abs by wearing tight pants that are very low in order to show as much stomach as possible.
To target my abs from all angles and get the job done efficiently and quickly, I designed a circuit that includes crunches (upper abdominals), twisting crunches and leg raises (lower abdomens and obliques), and crunches.
Let\’s be clear from the beginning: You need to do exercises that strengthen the rectus abdominis. This is the long muscle that begins at the pubis and inserts in the cartilage of the fifth through seventh ribs. Crunches target the upper half of your rectus, while leg raises target the lower half. Twisting crunches target the upper rectus as well as the external obliques. These are the muscles attached to the lower two thirds of your rib cage and inserting onto the side of your pelvis.
Start with a complete ab circuit, consisting of three movements of 15 to 20 reps each. There is minimal rest between moves. You can add a few more reps to each set as you progress through the six-week training program. After two weeks of getting to know the program and the nuances of each exercise, you can attempt the circuit again (I mean twice). After four weeks of familiarizing yourself with the program and the nuances of the exercises, you can take three trips around this three-part circuit (thrice). It is up to you how you modify the program. This will depend on your fitness level.
*Lying leg raises
Leg tucks from the seated position+
* Perform the circuit without resting between sets.
+After your bodyfat has been reduced, add the finishing move to show your abs.
Here\’s how it works:
For the desired number of repetitions, do one set of crunches. Inhale during each contraction to get an additional squeeze. Next, rest for one set of twisting crunches. As you lift your rib cage towards your pubis, turn your torso so your right elbow faces your left knee. Then lower your elbow and do the same on the opposite side. The next variation of lying leg lifts involves more hip flexion. In the advanced version, raise your legs straight up and keep your butt from touching the ground. In the moderate version, pull your knees close to your chest and not push your butt up. To exhaust your lower abs, do 10 more reps of each.
You will feel tired at this point. Add two more exercises at this point. To tone, do seated leg tucks to lower abs. This involves bringing your knees in towards your chest and contracting your rectus abdominis. Twists with a bar for the obliques. You will be able to turn your upper body and shoulders in one direction, squeeze and hold, and then go back the opposite direction.
These two exercises can be used to fine-tune your lower abs (seated legs tucks) or obliques. Once your bodyfat has dropped enough, you will be able to see those beautiful-looking muscles that have been hidden under layers of fat. A few sets of 10-15 reps each exercise at the end are enough to make the workout more enjoyable.