The Ultimate Six Pack Abs Diet

Transcription

1

2 Six Pack Abs Diet With a six pack abs, you will get stronger abdominal core, better posture plus a great feeling of self-satisfaction. To get six pack abs, you have to do two things: build muscle tone and adapt a good six pack abs diet. Getting six pack abs is not easy, it is a challenge but it is perfectly doable. What you need to understand is that reducing the dimensions of your tummy and then sculpting it into beautiful 6 pack abs is no child s play. Before you even start to work out and immerse yourself in a six pack abs diet, you have to psyche yourself properly in order to have a positive outlook of the whole thing. This will make the journey to a great looking body a little easier and you will have the right expectations in mind. How to Get Going With a Six Pack Abs Diet In order to come up with your own six pack abs diet, you have to know what foods to include in it. However, before you commit to such a diet, you must first resolve to be determined to follow through this regimen, along with regular and proper exercise. Punctuality, obedience and sincerity are also necessary. Planning is also a must; it enables you to move ahead towards a set goal within a certain timeframe. When making your six pack abs diet plan, determine the time it ll take you to achieve this milestone. Take into consideration the availability of time, your daily routine, your interests, etc. Don t assign stringent timelines though and in the first days, allow your system to adjust to the changes you ve set up on your diet. As you go along, observe the positive changes that occur in you. So what should you include in your six pack abs diet? To start with, remove foods that contain high amounts of fats and calories from your diet. Opt for a low carb diet and include lots of high-protein foods in your meals: Eat lots of fresh veggies and fruits Cut off red meat, opt for lean meat instead Opt for brown bread rather than white bread Eat egg whites Include foods that are good sources of essential nutrients in your meals You can always consult a dietitian to get a proper diet plan prescribed especially for you as well as to discuss your needs, tastes and allergies you may have. You should also speak about the right amount of food to intake with your dietician. Most of us are used to eating 2-3 large meals a day. This has to change. Eat 5-6 small meals a day and each meal portion has to be fixed. Your six pack abs diet plan should

3 not involve you starving yourself as this is not going to work, depriving your body of food will only make things worse. Other Essential Six Pack Abs Diet Tips Drink lots of water. This is essential to getting that 6 pack abs you ve always wanted. Water keeps the body hydrated which will help keep up the speed of your metabolism for faster fat burning. Don t neglect your workout routine as well as this is equally important to getting ripped abs. Avoid unhealthy habits like smoking and drinking too much alcoholic drinks. These can render all your efforts to get six pack abs useless. So remember, to get a beautifully sculpted stomach that can be the envy of many of your peers, plan a six pack abs diet and exercise and stick to them. Keep in mind that you have to start this plan with a positive outlook and determination to achieve your set goals. SAMPLE MEAL PLAN: Breakfast: 10 large egg whites with 1 slice low-fat cheese Snack: 1 Medium Cantaloupe Lunch: 16oz. Protein Smoothie (Whey protein) Snack: ½ Cup Almonds and Apple Dinner: 5-inch hamburger patty, extra lean ½ cup Zucchini Small sweet potato

4 BOUNS SIX PACK ABS WORKOUT: The ULTIMATE Six Pack Abs Workout Take 30 seconds of rest in between each set. If it s too difficult at first and you need to cut back on reps and/or add more rest time, that s completely fine cater it to your own level of ab strength and gradually work your way up over time. For weighted exercises, CONTINUE to increase the weight as your abs get stronger. *Click each exercise name for a video demo. 1. Hanging Leg Raises

5 Protocol: 2 sets 15 reps Target Muscle(s): Lower Abs, Abs (All) (1) Hang from a pull-up bar with your hands at shoulder-width. (2) While keeping your back straight, contract your lower abs and slowly raise your legs until they re parallel with the floor. Do not swing, rock, or use momentum and keep your legs straight. (3) Slowly lower down to the bottom and repeat for 15 reps If Hanging Leg Raises are too difficult at first, replace with Roman Chair Leg Raises. 1a. Hanging Knee Raises Protocol: 2 sets 10 reps Target Muscle(s): Lower Abs, Abs (All) Immediately complete 10 Hanging Knee Raises. Instead of raising your legs straight, bend your knees and bring them up into your belly. 2. Weighted Swiss Ball Crunches

6 Protocol: 2 sets 25 reps Target Muscle(s): Rectus Abdominis (1) Lie with your middle back on a Swiss ball and hold a weight plate/dumbbell/medicine ball behind your head. (2) Contract your core and crunch forward. Squeeze for 1 second and slowly release back down over the top of the ball. 3. Decline Weighted Sit-Ups Protocol: 2 sets 15 reps

7 Target Muscle(s): Rectus Abdominis (1) Lie on a decline bench and hold a weight plate/dumbbell/medicine ball on your chest. (2) Contract your core and crunch upwards. Squeeze for 1 second and release slowly back down to start. 3a. Russian Twists Protocol: 2 sets 10 reps Target Muscle(s): Obliques Immediately complete 10 Russian Twists 1 rep includes a twist to the left and right. Make sure to keep your back straight and core tight throughout. 4. Oblique Holds

8 Protocol: 45 seconds per side Target Muscle(s): Obliques (1) Lie on your left side and prop up your upper body with your forearm. (2) While holding a light weight plate in between your feet, raise your legs about 6 inches off of the ground, SQUEEEEZE your obliques, and hold the position for 45 seconds. Switch to the other side and repeat Arm Planks

9 Protocol: 30 seconds per side Target Muscle(s): Transverse Abdominis, Abs (All) (1) Assume plank position. (2) Tighten your core, keep your back flat, and raise your left arm into the air. Hold for 30 seconds and repeat for the right side. Throughout the movement, try to stay as FLAT as possible and resist the pull to lean to either side. If 1 Arm Planks are too difficult at first, replace with a regular Plank for 60 seconds. 5a. Side Knee Tucks Protocol: 1 set 12 reps Target Muscle(s): Lower Abs, Obliques Immediately flip onto your left side and complete 12 Side Knee Tucks. Prop your body up on your left forearm and pull your left knee into your belly. Complete 12 reps and repeat for the right side.

10 6. Cable Crunches Protocol: 2 sets 20 reps Target Muscle(s): Rectus Abdominis, Abs (All) (1) Kneel in front of a CABLE STATION with a triceps rope attached. (2) While keeping your hips stationary, squeeze your abs and crunch down toward the floor. Hold the squeeze for 1 second and slowly release back up to start. Repeat for 20 reps. GET ACCESS TO THE #1 FAT BURNING WORKOUT SYSTEM ON THE PLANTE.

11 The Six Pack Abs Shopping List Fats Six Pack Picks Natural peanut butter Naturally More, Earth Balance Almond butter Coconut peanut butter Earth Balance Powdered peanut butter PB2 Almonds (low sodium) Walnuts Pecans Hazelnuts Cashews Pistachios Sunflower seeds (low sodium) Mixed nuts (low sodium) Salmon Avocado

12 Guacamole Flax seeds Flax oil Chia seeds Olive Oil/EVOO VIRGIN coconut oil Olives Tahini Natural soft cheese (goat, brie, feta) Almond milk Flax milk Coconut milk Unsweetened coconut Nut bars Larabars, KIND Fish Oil & Omega-3 s Optimum Nutrition, NOW, MRM GET ACCESS TO THE #1 FAT BURNING WORKOUT SYSTEM ON THE PLANTE.