Friday, May 27, 2022

    A 4 Week Abs Workout Routine And Diet For Well-Defined Six-Pack Abs

    We always search for the most effective abs workout on the internet. But what’s the best abs workout? The truth is, there is no such thing as the best abs workout. Honestly, it takes commitment and perseverance to keep to your abs workout routine.  

    In this four weeks abs workout plan, you can pack lean muscles in your midriff, but the thing is, you also have to watch your diet. Certain foods can increase metabolism, intensify fat burning, and keep you sensing full between meals. Meanwhile, others contribute little more than extra calories and sugar, doubling your risk of weight gain and excess body fat.

    Define your abs with the right abs workout routine and the proper diet program. Here are some tips for your diet to pack muscles in your abs:

    • If possible, avoid eating processed and refined foods.
    • Eat every 3 hours so you can have six meals a day.
    • Eat lean meats such as chicken and fish added with eggs. These a portion of these protein foods as the base of your meals.
    • Snack on avocado, nuts, olives, seeds, and snap peas in between your meals.
    • Add starchy carbs such as rye, oatmeal, and sprouted bread in your breakfast meal and your second meal along with a piece of fruit.
    • Excellent food choices for your lunch are brown rice, sweet or regular potato, and quinoa.
    • Add some veggies for supper (evening meal), but avoid eating starchy carbs and root veggies.
    • Drink plenty of water.
    • Eat anything you want every ten days. That’ll be your cheat meal. It would help if you had a bit of dedication here because you’re building six-pack abs in 4 weeks.
    • Take a post-workout shake immediately after your workout. You should eat 20-30 grams of protein and 40-50 grams of carbs. These provisions will stabilize your hormones to activate the regeneration of your muscle tissues. It will regulate your blood sugar levels as well.

    Your four week Abs Workout Routine.

    These six exercises should be performed in three circuits at four days a week for four weeks. You can schedule your workout days as Monday, Tuesday, Thursday, and Friday (or Saturday). Walk uphill on your treadmill for 45 minutes in between your workout days. Make Sunday your rest day.

    Do 45 minutes sessions of your workout each day. Whenever you have spare time after finishing the circuits, do uphill treadmill walking that totals a 45-minute slot. Tighten up on your rest periods and watch your technique instead of speed. Here is your 4-week abs workout routine:

    • Overhead Bench Squats for 3- 4 sets, 20-30 repetitions, and 30 seconds of rest. On your 3rd and 4th weeks, make it 5- 6 sets with 0-15 seconds rest. Set the bench to make it 1 inch lower.
    • Prone Knee to Opposite Elbow for 3- 4 sets, 10- 15 repetitions, and 30 seconds rest. On weeks 3 and 4, make it 5- 6 sets with 0 to 15 seconds of rest. Every 5th rep, do an additional push- up.
    • Prone Knee to Outside Same Elbow for 3- 4 sets, 10- 15 repetitions, and 30 seconds rest. On your 3rd and 4th weeks, make it 5- 6 sets with a maximum of 15 seconds rest. Do a push- up every 5th repetition.
    • Push-ups for 3- 4 sets, 15 repetitions, and 30 seconds rest. On weeks 3 and 4, do less of box push-ups while doing more full push-ups.
    • Swiss Ball Hamstring Curls for 3- 4 sets, 10- 15 repetitions, and 30 seconds rest. On your 3rd and 4th weeks, increase to 5- 6 sets and a maximum of 15 seconds rest. Use only one leg to bring the ball back to its starting position.
    • Split Lunge/ Overhead Press for 3- 4 sets, 10- 15 repetitions, and 30 seconds rest. On weeks 3 to 4, before starting this exercise, press the dumbbells over your head. Following when you make the split lunge, the weights should be kept above your head while performing the whole movement.

    Be tenacious and keep to your abs workout plan to get superbly defined six-pack abs.

    Reference: Walter H Menuet

    Alyssa Hemworth
    Having a love for dance since young, I have learned various dances of different genres, from cultural, hip hop, contemporary to dance sports. A dedicated individual that advocates a healthy lifestyle. I was extremely obese at 85kg back then. With sheer determination, I manage to lose 20 kg.

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