Everybody has myth about getting six pack and people believe in steroids are required to get the six pack. It will take dedication, time and patience to get a six pack. Try to lose the fat and build muscle.
“Stay hungry, stay healthy, be a gentleman, believe strongly in yourself and go beyond limitations.” – ARNOLD SCHWARZENEGGER
Everybody has six pack and it is hidden behind the fat layer. To get six pack visible needs to concentrate on the removal of the fat layer.
To get six pack, you need to keep three things keep in mind.
- Proper food diet
- Weight training
- Proper 8 hours sleep
Six pack built in your kitchen not in Gym. You should avoid the junk food from your regular diet and reduce calories. There should be a proper intake of Protein sources from a foods like chicken, protein shakes, egg whites, whole-grain toast. Try to avoid sugar cereals, simple starches such as potatoes and refined white bread, and smoothies.
Many people skip the breakfast for various reasons, but breakfast play major role in your calories management. Keep the metabolism steady taking breakfast.Having six meals per with limited quantity would increase your metabolism. Eat smaller meals at late night because late-night meals are often overly caloric snack foods such as pizza or ice cream that aren’t worked off before you go to bed.
Try to have 8 to 10 glasses of water every day based on your weight. Your body should never go hungry. When it goes hungry, it likes to cling onto fat and tell you to chow down on that pizza. If you’re never hungry, your metabolism is always up and you’re never left wanting. Here the sample six plan. Increase intake of vegetables. Amino acids plays a key role in muscle recovery. Avoid soft drinks and Boozing.
|Sample Six Pack Diet Plan|
|Protein Powder 1 scoop with banana|
|Breakfast||Omelet (5 egg whites, 1yolk, 1-2 cup of vegetables|
|Snack||Fruit bowl or protein bytes or Low fat Yogurt|
|Lunch||Grilled chicken(chicken Breast), Vegetable salad and Brown rice|
|Snack||Protein shake (Low carbohydrate protein powder) and Almonds 24 pieces|
|Dinner||Grilled Fish or Beef or chicken , 2 cups of broccoli and chapthi|
Apart from the diet, you need to concentrate and set a serious pace for weight training when you hit Gym. Building muscle comes at the cost of getting lean, so sustaining the muscle and permanent pump will be the strategy—the results will be worth it.For training you have to do 5exercises per week at 4 sets and 12 reps minimum per body part approach. It’s encouraged to do 5 or even 6 sets, and if you’re not struggling with those, then go further. Ensure that cardio like running, cross trainer and cycling will be part of your regular work out. Cardio helps warm up your body and cuts the fat. Plan your work out for a week and not to skip the plan .Getting ripped is more about your dedication in the work out and perusing the work out plan. Lifting weight includes technique and proper position. Each work out has their own position. Wrong position leads to damage of body parts and muscles. Here a few work outs play major role in building Six Pack
- Cable crunches – 3 sets to failure.
- Decline reverse crunches – 3 sets to failure.
- Cable wood chopper -3 sets to failure.
- Side jack knife – 3 sets to failure.
- Cocoon crunches- 3 sets to failure.
- Hanging Crunches- 3 sets to failure.
- Russian Twists- 3 sets to failure.
- Bicycle crunches- 3 sets to failure.
Weekly Work out Chart.
|Sample Six day Plan|
|Monday||20 mins Cardio for warm up, 45 Mins Chest work out|
|Tuesday||20 Mins warm up, 45 mins Triceps work out|
|Wednesday||20 Mins warm up, 45 Mins Back work out|
|Thursday||20 Mins warm up, 45 Mins Bicep work out|
|Friday||20 Mins warm up, 45 Mins Shoulder work out|
|Saturday||20 Mins warm up, 45 Mins Legs work out|
Finally, don’t forget the 8 hours’ sleep and avoid day sleep. Try to go bed before 10PM. If you reduce the sleep, the body doesn’t get the rest. Doctors are suggesting that hormones that control appetite are affected by lack of sleep . In one study, scientists compared individuals who got 5.5 hours of sleep per night, and individuals who got 8.5 hours of sleep per night. The individuals who slept 8.5 hours per night were able to lose more body fat than those who slept only 5.5 hours per night.