Building six-pack ABS is as difficult as climbing Mount Everest, but with proper exercise, healthy diet and a little determination, you can actually realize this dream in just one month. Read on and see how to build your dream six-pack ABS!

How to build six-pack abdominal muscles in one month 1 Part 1: Make an exercise plan.

1, find out your body fat rate. 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" (that is, eat 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. [4] 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.

skill

You can set an award related to abdominal muscles to keep yourself motivated and stick to the exercise and diet plan. Maybe it's a vacation to the seaside, buying new clothes, or showing off your abdominal muscles at a pool party attended by your ex-lover.

How to build six-pack abdominal muscles in one month? 2 1. the first day: rowing for 30 minutes, 25 lateral abdomen, 15 dorsiflexion hips. Starting from aerobic exercise, you can gradually speed up your heart rate and prepare for later muscle training. This group of exercises can promote weight loss and strengthen the strength of abdominal oblique muscles, buttocks and lower abdomen.

If the abdomen and buttocks are tired and tight soon, the number of repetitions will be less, reaching fifteen or twenty-five times on each side.

For men, if you have spare capacity, you can add a group, ten times on each side.

2. The next day: Exercise on the elliptical machine for 30 minutes and alternate with spiral Pilates plus overlapping Pilates 10 minute. Pilates training keeps your mind focused on muscle control, slow and focused on action, so that you can build strong muscles.

Spiral and overlapping movements make abdominal and back muscles stronger, strengthen abdominal and back muscles, prevent injuries and shape muscle contours.

Do it slowly and intently first, then gradually speed up and increase the number of times after getting used to it. Every time you do an action, you should focus on the abdominal muscles and be careful not to hurt your neck, back and shoulders.

3. Day 3: Run for 30 minutes, then do 40 reverse rolls and 40 leg lifts. These abdominal exercises can strengthen the core muscles, lower abdomen and lower back. Alternately, ten groups of * * * forty times in a row.

If possible, men add ten times and twenty times, as long as you can control your movements without deformation.

Don't rush to finish, the key is to let the muscles control the body's movements.

4. Day 4: Exercise the exercise bike for 30 minutes, and do two groups of scissors bends on the fitness ball, each group 12 times, each group 15 times. If you are energetic, do another group, put your hands behind your head, and your elbow will touch the knee of your opponent's leg in each movement. This is the lateral abdominal muscle, which has been practiced before in the center of the abdominal muscle. Do this in one or two groups, fifteen times each.

5. Day 5: The treadmill runs for 30 minutes, then Pilates boomerang moves, and Pilates moves for three minutes. These movements, like many pilates exercises, make multiple muscle groups move at the same time, strengthen the whole core muscle and make muscle control better. If you are still energetic, you can add ten boomerang movements and one minute "hundred" movements.

6. Day 6 and Day 7: Rest. Take a day or two off every week and don't do aerobic exercise. Do not practice abdominal muscle strength for two days a week. I'd rather let my muscles repair themselves every week. Overtraining will hurt you. Don't practice abdominal muscles every day. Adequate sleep can make training safe and effective. Because when you are training, you are actually breaking down muscles, giving them time to rest and replenish energy (refer to the six-muscle diet), so that they can grow again after recovery and will be stronger than before. Adults sleep seven to eight hours a day, and minors sleep eight to ten hours.

skill

Record your progress and the completion of your goals. You should be clear about why you want to develop six-pack abdominal muscles and write down the progress, which will inspire you and give you courage. It is very useful to write down the training plan in a notebook or diary. Write down a training plan to remind yourself of what to do today.

Stretch every time you train. Stretching in a small range is very important. Be prepared for muscle exercise. Stretching after each exercise can prevent cramps and reduce pain.

Diet is equally important to your six-pack abdominal muscles. Make sure you practice well and eat well.

The main function of abdominal muscles is to keep the trunk stable. In this way, the buckling training in the core area is not necessary for the increase of abdominal muscles. In order to achieve full stimulation and effect, training should include compound squat, hard lift, lifting pressure, plus sit-ups and other flexion training.

Keep a photo diary and record your physical changes. But don't take pictures too often (once a month is better) and don't pay too much attention to them. If you can't see the change immediately, you will lose motivation. As long as you insist on good diet and training, you can see the changes in your body every month. Don't expect to see your muscles grow in front of the mirror every day. Changes come little by little.

Daily aerobic training and strength training can accelerate metabolism, reduce fat and gain meat faster.

There are many ways to lose weight and exercise muscles. Finally, you should find the one that suits you best, and then keep practicing. You can also constantly adjust your methods until the training results satisfy you.

You can develop six-pack ABS without equipment and personal trainer. You can succeed without any equipment, scientific means and instruments, and without special teaching. As long as you ensure resistance training and simple abdominal exercise, plus a healthy diet and fat reduction, it is enough.

If you are concerned about weight rather than muscle, ignore this article. Because when you exercise your muscles, you can lose fat, but your weight may not change (or even increase). Because the density of muscle tissue is higher than that of fat, the same volume of muscle is heavier than fat. The weight of water will also make your weight fluctuate greatly. Surprise!

Do at least one happy and fifty minutes of aerobic exercise every week. There is no scientific evidence that long-term aerobic exercise is better than short-term aerobic exercise. Jogging for a long time several times a week, or running for a short distance of 10 to 15 minutes several times a day, has the same effect, which can exercise your cardiovascular system and make you reach the bull's-eye rate. You must let all muscle groups get exercise. If you don't insist on aerobic exercise every day, it is impossible. Effective aerobic exercise includes running, jogging, cycling and dancing. Do different projects every week, do aerobic exercise five days a week, and cycle once every two to four weeks to make your body feel fresh.

warn

We can't just rely on abdominal muscle training and ignore aerobic training. Sit-ups, abdominal equipment, strengthening abdominal muscle training, these can't guarantee to build six-pack abdominal muscles. Sit-ups help the core muscle group, while aerobic exercise can burn the fat on the outer layer of the muscle.

No matter what your training plan is, consult your doctor before making major changes. Especially when you have health problems.

Some sports are not suitable for people with back problems. You should follow the instructions carefully for all training. If you have any problems or low back pain, please consult a physical therapist and a fitness instructor, and consider using other training methods to reduce back pressure.

Don't overtraining. If you feel that a training session is particularly arduous, you should have a regular rest and gradually improve your training according to your own needs and abilities.

No matter how many times you practice an abdominal muscle movement, you can't make the designated part lose weight. Without plastic surgery, it is impossible to lose weight in specific parts.