Hot Actress: December 2015

Wednesday, 23 December 2015

6 Steps to 6 Pack in 6 Minutes

How to Get a Six Pack in a Month

Getting a six-pack might seem as hard as climbing Mount Everest, but with the right exercises, healthy diet, and a bit of determination, you can actually get the six-pack of your dreams in just one month. Scroll down to Step 1 to find out how you can get that six-pack you've always wanted.

Find your body fat percentage

In general, you can begin to see a six-pack when your body fat percentage drops down to 13% (for guys) and 17% (for gals). Of course there are always exceptions to the rule. For most people, to get a six-pack (and be able to see it) you’ll need to reduce your body fat percentage. There are several ways to determine your body composition--the easiest is to use your gym’s body analyzer equipment. Click here for more ways to figure out your body composition.

Perform ab-specific exercises

Perform your ab exercises five days a week. Each exercise should be three or four sets long, with as many reps as you can possibly do in each set. If your repetition count for each set is over 30, add additional weight, such as a medicine ball, to make each exercise more challenging and your rep range is decreased. You should perform.

Lying, straight leg raises on a bench. This exercise targets your lower abs.
Elevated feet ab crunches. This exercise targets your upper abs.
Lying twist, which targets the obliques.

Perform high intensity interval training :

It includes all of your cardiovascular training. While most people think that you can get a six-pack by doing a whole lot of crunches, you actually have to lose a good deal of body fat to be able to achieve that dreamed-of six-pack. That’s where the HIIT comes in. Running, cycling, and swimming are all great ways to work up a sweat. An example HIIT session is:

Ten 100m sprints paired with 100 m walks. This means you would sprint 100 m and then walk quickly back to where you started. You would repeat this process 10 times and the session would last about 30 minutes.The goal is to keep your heart rate up for 30 minutes straight. You would do this five times a week and pair it with your ab training.

Create a workout plan and stick to it

You should try to do your cardiovascular workout in the morning and your ab workout in the afternoon or evening. Once you have figured out what works best for you, pair it with a great diet and stick to it for the duration of the month.