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!
Week 1-4
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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
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Rest
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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
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Rest
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Rest
Week 5-8
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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
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Rest
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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
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Rest
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Rest
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
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
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