First of all, there is no such thing getting a six pack abs. Read more if you want to get your six pack abs in a slow but assuring manner
Things You'll Need
- Healthy food
The hardest part of our body to shape is our abs. It's the first one that the body store its fat and the last one to remove it
You may already have a six pack abs but it's underneath the layer of fat on top of your abs
The ONLY way to get a six pack abs is by eating less carbs and fat, and do cardio. You may also eat smaller portion of food 5 times in a day to increase your metabolism
When you are doing cardio, you need to increase your heart rate to a weight loss zone. You can find the range based on your age, it's usually available in your local gym treadmill or see below to calculate your heart rate range
Here´s how to calculate your target heart rate range for higher intensity exercise:
220 - your age = max HR
max HR x .70 = lower end of your range
max HR x .85 = upper end of your range
For example, if you´re 30 years old:
220 - 30 = 190
190 x .70 = 133
190 x .85 = 161
You can also use ratings of perceived exertion to determine the intensity of your workout, with a 5 being a low intensity workout and a 10 being a really high intensity workout
Once your body fat is decreasing, the layer of fat on top of your abs will also slowly dissapear and your six pack abs will be more visible
Tips & Warnings
- don't set your goal to high, start small. Say, lose 1 lbs per week is reasonable
- do weight resistance training if you can, it will help you burn more calories even after you done exercising and during your sleep
- eat only until you are not hungry, not until you are full
- don't starve your self to death, it won't work that way
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