How to get six pack abs
If you search this type of things in internet like how to get six pack abs from belly fat , how to get six pack at home , how to get six pack in 30 days at home , how to get six pack abs without equipment , so you cae at the right place.
Hello guys my name is DJ
Six pack abs i think we can all agree that the major reason for joining gym is to achieve these abs because for an aesthetic physique these are the main elements.many Abs related misinformation are available in internet this time. So today I am gonna tell you in this post how to make a lean physique with visible six pack abs and trust me your doubt related to six packs will clear with the end of this post and at the end i am gonna tell you my six pack abs exercise that exercise helps me personally to make my abs. Let's start,
First I am gonna tell you that abs are not everything to see your mental growth but I am not gonna tell you these abs are awesome. People only see abs attractive side but abs you not only make good abs also feels good, abs help you in growing your self-esteem and confidence and abs dedicate your discipline and defecation also because abs are not a rocket science and as a natural lifter it contains discipline and consistent to maintain them because when my abs get visible then i got more serious about my diet and exercise because i know i have to consistent with my diet and believe me or not you all have abs this time also you have abs but the abs are covered with a layer of thick fat. So for visible our abs we have to remove that fat layer so trust me it not gonna lose from doing 1000 crunches because there is no exercise for specific body part will remove you fat so first stop performing this, there is nothing exist like spot fat reduction i don't only tell this thing, science and research also tell this, how many you crunches you do but you can't lose your belly fat for losing it you have lose overall body fat.
So doing abs exercises our belly fat will not lose then how we can lose our weight and make our six pack abs visible? Answer is diet .
For losing fat and belly fag you have to eat food in calorie deficit diet for that you have to know your own mentnance calaories, what is maintainance calaroies, maintainance calaroies are that calaroies from your weight will not lose or not gain also you can simply can find it from a maintenance calaroies calculator you can search it on Google or chrome. You have heard that for weight gain we consume more calories than maintenance calories we call a calorie surplus and for fat loss we consume less than maintenance calories we call it calorie deficit.
At the start of your calorie deficit you don't have to drop 500 calories directly. i will suggest that you can start it from 200 calories because that calories we remove from our body there energy then our body will start taking that energy from our body fat. Suppose your maintenance calories is 2500 there are three ways for doing calorie deficit. First simply you can drop 200 calories from your diet and start consuming 2300 calories only. Second is don't increase your cardio like 20-30 minutes walking , running, cycling etc and the third in both you can drop some calories from your diet like 100 and add a little bit of cardio it will also make you calorie deficit. And remember this like your diet daily check your weight for checking your weight is losing or not if yes then how much and at any if it stop dropping then you can less your calorie from your diet or increase your cardio and secondly you will know your progress and constantly you get motivated so this is about the nutrition and diet now we talk about workout or exercises.
For weight training like always i tell that hit 2 time every muscles in a week. There are two benefits of this first: your fat loss comparatively increases because you are already eating in calorie deficit and hitting every muscle two times a week you can retain more muscle mass. And for abs, abs also is a muscle for these we have to stimulate our muscles for these we have to train it regularly and many people confuse that in bulking we train our abs or not, the answer is yes train your abs because after fat loss when the fat remove from body then there abs will more visible so do bulking or do cutting but you have to train your abs. So let's talk about my favorite abs exercises.
1 . B crunches are my favorite exercise. From this your abs get a good contraction and I perform this in 4 sets till failure.
2 . Cable crunches this is from those exercises if you perform with a right form you get crazy results and i perform these in 4 sets and 15 reps
3 . Decline leg raises i like this also because of these i get good mind muscles control on my lower abs and i perform these in 4 sets and 15 reps.
4 . Seated reverse crunches this exercise. I perform it as a finisher and I perform these in 3 sets till failure.
So this is our today blog post if implement this things in your life you definitely going to get six pack abs if you like this post then share it with your friends and family and for more this type of post visit our site link below 👇
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