Part 1: Make an exercise plan.
1. Find your body fat percentage. Generally speaking, when the body fat rate drops to 13% (male) or 17% (female), you will start to see six-pack abdominal muscles. Of course, there are always some exceptions. But for most people, if you want to develop obvious six-pack abdominal muscles, you must reduce the body fat rate. There are many ways to determine body composition, and the simplest one is to use the body composition analyzer in the gym. You can also find other ways to calculate your body composition online.
For example, suppose you are a 76 kg male with a body fat rate of 18%. Your target body fat rate is 12%, so you must lose 6%. Multiply the body fat rate you want to lose by your original weight, and you can work out the weight you need to lose. In this example, 0.06% times 76 kg equals 4.56 kg, which is the weight you want to lose.
2. Exercise abdominal muscles. Exercise abdominal muscles five days a week. Each exercise should be divided into 3 or 4 groups, and each group should repeat as much as possible. If each group repeats more than 30 times, you can increase the weight (such as using fitness balls) to make them more challenging, and the number of repetitions in each group will decrease. You should: lie on the fitness stool and straighten your legs. This exercise exercises the lower abdominal muscles.
Lie on the ground, lift your feet (or put them on a fitness ball or bench), and then do sit-ups. This exercise exercises the upper abdominal muscles.
Lie flat on the ground, bend your knees, fold one foot on the other, keep your upper body still and exercise your twill muscles.
3. Conduct high-intensity interval training. High intensity interval training includes all aerobic exercises. Most people think that as long as you do more sit-ups, you can develop six-pack abdominal muscles. But in fact, you need to lose a lot of body fat to get your dream six-pack ABS. Therefore, you need high-intensity interval training. Running, cycling and swimming are all good ways to sweat. Example of high-intensity interval training are as follow:
Run at full speed 100m, then walk 100m, and repeat 10 times. This means that you must run 100 meters at full speed and then walk back to the starting point quickly. Repeat this process 10 times, and the whole exercise lasts for about 30 minutes to keep the heart beating faster for 30 minutes. You can do interval training five times a week, and then cooperate with exercises aimed at abdominal muscles.
4. Make and follow the exercise plan. You should try to do aerobic exercise in the morning and exercise your abdominal muscles in the afternoon or evening. Once you find the exercise plan that suits you best, plus a suitable diet plan, stick to it for one month. Part II: Changing Diet
1. Make a "clean diet" (which means eating fresh and natural food). A clean diet consists of all natural and unprocessed foods, which provide balanced main nutrients and avoid eating processed foods. There are many kinds of processed foods, and what you need to avoid is deep-processed foods. For example:
Potato chips, fast food hamburgers and prefabricated frozen fast food all belong to the category of deep processing.
2. A balanced diet. In order to promote the growth of six-pack abdominal muscles, you need to follow a balanced diet, including lean protein, fruits, vegetables, skim dairy products and healthy carbohydrates. Protein, fruits and vegetables are the main ingredients, and a small amount of carbohydrates are added to supplement protein. However, after breakfast and aerobic exercise, you should eat more carbohydrates.
3. Eat six small meals a day. You really don't need to diet to lose weight. You can eat six small meals a day. The calories per meal should be less than 400. As mentioned above, the diet must be balanced, and protein, fruits, vegetables and whole grains (carbohydrates) should be taken in as much as possible. If you don't want to cook every meal yourself, you can use protein milkshake as a snack. The menu for exercising six-pack abdominal muscles should be as follows:
Breakfast: an egg and skim cheese fried spinach (if you prefer Chinese breakfast, you can prepare scrambled eggs with tomatoes, apples or oats), with two slices of baked whole wheat bread.
Dim sum 1: two spoonfuls of low-fat frozen yogurt (no ingredients).
Lunch: Shrimp and tomato pasta (spaghetti, mushrooms, olives, shrimp, spices, vegetables).
Dim sum 2: A cup (about 250 ml) of tomato soup.
Dinner: stewed chicken with vegetables.
Snack 3: protein milkshake.
4. Drink plenty of water. During high-intensity exercise, the body must keep enough water. In addition, drinking water also helps to prevent bloating. When dehydrated, the body will retain water, leading to bloating. Drink plenty of fresh cold water all day to keep your body hydrated and healthy and avoid bloating.
Remarks: Not only reasonable exercise and diet, but also motivation. Make a plan and stick to it every day, so that you can show your abdominal muscles after one month.