A 4-week ab workout routine and diet for well-defined six pack abs

A 4-week ab workout routine and diet for well-defined six pack abs

What is the best abdominal workout? It takes commitment and persistence to stick to your abs workout routine. In four weeks you can actually pack lean muscle into your stomach, but the thing is, you also need to watch your diet. You basically can't have abs if you eat poorly. Define your abs with the right abs workout routine and diet program. Here are some diet tips to pack muscle in your abs:

• Avoid processed and refined foods whenever possible.

• Eat every 3 hours so you can have 6 meals a day.

• Eat lean meats like chicken and fish with eggs. This is a part of those protein foods as a base for your meals.

• Eat avocado, nuts, olives, seeds and peas between meals.

• Add starchy carbohydrates such as rye, oatmeal and sprouted bread to your breakfast meal and second meal along with a piece of fruit.

• Excellent foods for your lunch include brown, sweet or regular potatoes and quinoa.

• Add some vegetables to dinner (dinner), but avoid eating starchy carbohydrates and root vegetables.

• Drink lots of water.

• Eat whatever you want every 10 days. This will be your cheat meal. You need a little commitment here because you will build 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 carbohydrates. These provisions stabilize your hormones to activate the regeneration of your muscle tissue. It will also regulate your blood sugar levels.

Your 4 week abs workout routine

These 6 exercises should be performed in three circuits, 4 days a week for 4 weeks. You can plan your training days as Monday, Tuesday, Thursday and Friday (or Saturday). Walk uphill on your treadmill for 45 minutes between your workout days. Make Sunday your day of rest.

Do 45 minutes of exercise every day. Whenever you have free time after completing the circuits, walk uphill, which is a 45-minute slot. Toughen up your rest periods and focus on your technique rather than speed. Here is your 4 week abs workout routine:

• Overhead bench squats for 3 to 4 sets, 20 to 30 reps and 30 seconds rest. In your 3rd and 4th weeks, do 5-6 sets with 0-15 seconds rest. Adjust the bench so that it is 1 inch lower.

• Lie knee toward opposite elbow for 3 to 4 sets, 10 to 15 reps, resting 30 seconds. In weeks 3 and 4, do 5-6 sets with 0 to 15 seconds rest. Do an additional push-up every fifth repetition.

• Rest your knee outside the same elbow for 3 to 4 sets, 10 to 15 reps, and 30 seconds rest. In your 3rd and 4th weeks, do 5-6 sets with a maximum rest of 15 seconds. Do a push-up every fifth repetition.

• Push-ups for 3 to 4 sets, 15 reps and 30 seconds rest. In weeks 3 and 4, do fewer box push-ups while doing more push-ups.

• Swiss Ball Hamstring Curls for 3-4 sets, 10-15 reps and 30 seconds rest. In your 3rd and 4th weeks, increase to 5-6 sets with a maximum of 15 seconds rest. Use only 1 leg to return the ball to its starting position.

• Split Lunge/Overhead Press for 3 to 4 sets, 10 to 15 reps and 30 seconds rest. In weeks 3 to 4 before starting this exercise, press the dumbbells above your head. When performing the split lunge, the weights should be kept overhead throughout the movement.

Be persistent and stick to your abs workout plan to get superbly defined six pack abs.

Inspired by Walter H Menuet