8 Weeks To A Flatter Stomach

by | Dec 24, 2014

A strong abdominal wall is your secret weapon. Not only does it make you feel good and look good but it becomes a performance multiplier in everything you do. Because the abs are used to transfer power from the lower body to the upper body and vice versa, a strong abdominal wall enables this to happen with the minimum amount of loss. When you have ripped abs, therefore, you run faster, lift better, feel stronger and look good.Combine this abs workout with a smart diet and weekly cardio, and you’ll reach your goals in no time!

A flat stomach is made in the kitchen, and your diet is doing most of the work. To look fit and healthy you also need to make sure you are eating the right types of food, and not undereating.If you’re looking to lose fat, start by eating around 1800 calories per day. Your goal is to lose about 550 grams to 900 grams of fat per week. If you lose weight more quickly than this, you also tend to lose muscle mass. The result is a skinny, but flabby body. So don’t lose weight too quickly!

If you’re not losing weight at this calorie level, drop your calorie intake down to 1650 for a period of no less than 2 weeks and reassess your progress. Make sure you’re eating at least 100 grams of proteins per day.

Maintaining a clean diet by removing all processed foods and avoiding complex carbs especially in the evening will help. Drink more water and you should see far greater results. GOOD LUCK, You can do it!

fat burners

Week 1-4

  • Exercise Sets Reps/Time
    Cable Crunch 2-3 15-25
    Plank 2-3 30-60 Seconds
    Hanging Knee Raise 2-3 10-20
    Dumbbell Side Bends 2-3 10-20

  • Rest

  • Rest

  • Exercise Sets Reps/Time
    Cable Crunch 2-3 15-25
    Plank 2-3 30-60 Seconds
    Hanging Knee Raise 2-3 10-20
    Dumbbell Side Bends 2-3 10-20

     

  • Rest

  • Rest

  • Rest

Week 5-8

  • Exercise Sets Reps/Time
    Twisting Bench Crunch (Reps are per side) 3-4 20-30
    Plank With Feet On Bench 3-4 60 Seconds
    Weighted Sit Up (with dumbbell on chest) 3-4 20-30
    Wood Chop (Reps are per side) 3-4 10-20

  • Rest

  • Rest

  • Exercise Sets Reps/Time
    Twisting Bench Crunch (Reps are per side) 3-4 20-30
    Plank With Feet On Bench 3-4 60 Seconds
    Weighted Sit Up (with dumbbell on chest) 3-4 20-30
    Wood Chop (Reps are per side) 3-4 10-20

     

  • Rest

  • Rest

  • Rest

bodybuilding india franchise

Bestsellers

3 Comments

  1. rahul sharma

    Sir please guide me how to reduce my belly fat . Iam regullarly going to gym till now not working on abs so belly fat are noticed by other . I am 26 yr old 188 cm long and 73 kg weight waited for reply

    Reply
  2. Rajesh kandpal

    dear frnd,
    if u r regular going to gym, then ask to your trainer to help u, or make your chest and shoulder size bigger, they cover your belly fat,
    or
    arrange one pair of gud shoes socks and supporter,
    do some warmups and then standing running knee to chest 30 and tow to hip 20,
    jog 50 steps sit open your legs wide and try to touch your head between your both the knee on floor, push your self and pause 5 sec. t0 times,
    run 50 steps and do rockclikmbing leg one by one 15 each leg and side plank 15sec. pause each side. repeat climbing and side plank one more time.
    sprint 35 steps and sprint punching 100, lay down and do 20 crunches and 20 leg raise slowley. this is your one set, do at least 2 to 3 sets for starting and increase sets. try one month

    Reply
  3. Subrata Debnath

    Sir I am a regular gymer and training hard every day but my shoulder muscle is weak please suggest me how to make my shoulder muscle and traps muscle wide and sharp.Your attention will be greatly soliciated. Thanks

    Reply

Submit a Comment

Your email address will not be published. Required fields are marked *

Best Gym Exercises to Improve Your Stamina

Best Gym Exercises to Improve Your Stamina

Stamina is one quality that everyone needs excess of. Increased stamina means that you can train for more time, without feeling tired. It means you can sail past the competition in your sport of choice. Here are five short and sweet gym activities for taking your...

AMAZING BENEFITS OF EATING EGGS

AMAZING BENEFITS OF EATING EGGS

Eggs are one of the richest sources of proteins, calcium, and minerals on the planet. Eggs are easily available and are light on the wallet too. Eggs contain almost all the essential vitamins and minerals needed by the human body. Moreover, eggs have many other...

4 Healthy Salad Recipes for Weight Loss

4 Healthy Salad Recipes for Weight Loss

In spring and summer, you continuously want something light and delicious to eat. For this, healthy salads recipes are the ideal solution for weight loss. These seasons are full of fresh vegetables and greens. So, forget about the combination of “cucumber and tomato”...

An Effective Keto Diet Plan for weight loss

An Effective Keto Diet Plan for weight loss

If you want to lose extra weight, then keto diet is the best solution for you. Keto diet has become one of the most popular methods worldwide to drop excess weight and improve health. According to some researches, adopting this low-carb, high-fat diet can result in...

Myths and Facts about Peanut Butter

Myths and Facts about Peanut Butter

Peanut butter is kind of a food paste made from ground dry roasted peanuts. In a 100 gram amount, smooth peanut butter supplies 588 Calories and is composed of 50% fat, 25% protein, 20% carbohydrates(including 6% dietary fiber), and 2% water. It tastes appetizing, the...

How to lose body fat

How to lose body fat

You’ve taken the first, big step and decided to start your weight loss journey. The next step for many on this journey is figuring out how to lose body fat. Before you charge full steam ahead, you’ll need to navigate through a lot of misinformation out there to...



Bestselling Products

Bestselling Brands



OWN A FRANCHISE

GET IN TOUCH

HELP CENTER


Thank you for subscribing! Use Coupon Code: BBI5

Pin It on Pinterest

Share This