Have beautiful abs that can be as hard to climb Everest, but you can actually get the abs of your dreams in just one month with appropriate exercises, a little determination and a healthy diet. Read on for how to get the abs you've always dreamed of.
Create a program of fitness
1. Measure the percentage of fat in your body. In general, you can begin to see beautiful when abdominal fat percentage drops to 13% for boys and 17% for girls. Obviously, there is always exceptions to the rule. Most people need to reduce their fat to get visible abs. There are several ways to determine your body composition - the easiest is to serve you the balance of your gym. You can also find fat calculators online, including the following address. [1]
An example: let's say you are a man who weighs 76 pounds and has a body fat percentage of 18%. Your goal is to reach 12%. So you need to lose 6% fat. To calculate the weight you need to lose you use, this equation: (% fat to lose) x (starting weight) = the weight you need to lose. For our male example, this equation is (0.06%) x (76) = 4.500 kg to lose.
2. Do specific exercises for the abdominals. Make your abdominal exercises five times a week. Each exercise should consist of four to five sets with the possible movements per set. If you make a series of 30 movements, you should do them with weights to increase the difficulty without increasing their number. You should do the following: [2]
You lift your legs while lying on a bench. This exercise targets your lower abs.
You bend the torso with legs raised. This emphasizes your upper abs.
You make moves on the side, which works the obliques.
3. training dimmable. This type of training is seeking training for all endurance exercises. While most people believe that we get nice abs by doing endless sets of exercises on a weight bench, you need to lose a lot of fat to get the abs of your dreams. And this is where endurance plays a role. Running, biking and swimming are excellent exercises to sweat. An example of variable intensity training: [3]
Ten 100m sprints combined 100 m walk. It means to make a 100m sprint and then return quickly walking to your starting point. You should repeat this exercise ten times and your session will last about half an hour. The goal is to boost your heart rate for thirty minutes. You should do it five times a week and combine it with your abdominal exercises.
4. Create an exercise program and stick to it. You should do your endurance exercises in the morning and your abs exercises in the afternoon or evening. Once you know what works best for you, combine this program with a excellent diet throughout the month.
Create a program of fitness
1. Measure the percentage of fat in your body. In general, you can begin to see beautiful when abdominal fat percentage drops to 13% for boys and 17% for girls. Obviously, there is always exceptions to the rule. Most people need to reduce their fat to get visible abs. There are several ways to determine your body composition - the easiest is to serve you the balance of your gym. You can also find fat calculators online, including the following address. [1]
An example: let's say you are a man who weighs 76 pounds and has a body fat percentage of 18%. Your goal is to reach 12%. So you need to lose 6% fat. To calculate the weight you need to lose you use, this equation: (% fat to lose) x (starting weight) = the weight you need to lose. For our male example, this equation is (0.06%) x (76) = 4.500 kg to lose.
2. Do specific exercises for the abdominals. Make your abdominal exercises five times a week. Each exercise should consist of four to five sets with the possible movements per set. If you make a series of 30 movements, you should do them with weights to increase the difficulty without increasing their number. You should do the following: [2]
You lift your legs while lying on a bench. This exercise targets your lower abs.
You bend the torso with legs raised. This emphasizes your upper abs.
You make moves on the side, which works the obliques.
3. training dimmable. This type of training is seeking training for all endurance exercises. While most people believe that we get nice abs by doing endless sets of exercises on a weight bench, you need to lose a lot of fat to get the abs of your dreams. And this is where endurance plays a role. Running, biking and swimming are excellent exercises to sweat. An example of variable intensity training: [3]
Ten 100m sprints combined 100 m walk. It means to make a 100m sprint and then return quickly walking to your starting point. You should repeat this exercise ten times and your session will last about half an hour. The goal is to boost your heart rate for thirty minutes. You should do it five times a week and combine it with your abdominal exercises.
4. Create an exercise program and stick to it. You should do your endurance exercises in the morning and your abs exercises in the afternoon or evening. Once you know what works best for you, combine this program with a excellent diet throughout the month.
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