How to get 6 packs in a month at home?Just follow 7 steps to get rid of fat..and stay fit...

 

Getting a six-pack might seem like a daunting process, but with the right diet and workout routine, you may be able to get one in a month. The key is doing exercises that work out your abs and core, as well as reducing the amount of body fat you carry around your core as much as possible.


1.Do More Cardio  

                    Aerobic exercise is also known as "Cardio".This exercise helps to increase the blood pump into the vessels and burn the extra fat stored.Regularly incorporating cardio into your routine can help you burn extra fat and speed your way to a set of six-pack abs. Studies show that cardio is especially effective when it comes to reducing belly fat, which can help make your abdominal muscles more visible.                

                           "the more cardio people did, the more belly fat they lost."                                          Effective cardio exercises for weight loss at home - My Daily ...

              Above picture shows some cardio exercises to do at home without equipments.

2.Exercise Your Abdominal Muscles  

                  The longest muscle in the abdomen is rectus abdominus.Expansion and contaction of this muscle leads to increase in mass of the muscle and makes it more visible.But keep in mind that abdominal exercises alone are unlikely to decrease belly fat.                    Abdominal crunches, bridges and planks are a few of the most popular exercises that can help strengthen your abdominal muscles and create the appearance of six-pack abs.                                   A SIX PACK Of Lies About Getting Abs | FTA Personal Trainer School



3.Increase Your Protein Intake  
                Doing exercises alone helps you to get 6 packs.Food also plays some vital role in achieving 6 packs.
                  High protein foods include lean chicken, lean pork, fish, lean beef, tofu, beans, lentils, low-fat yogurt, milk, cheese, seeds, nuts, and eggs.
                           "Pair abdominal exercises with a healthy diet and cardio to optimize
results"
   How much protein requirement per day does your child need? (6 ...



4.Try High-Intensity Interval Training 
                   High-intensity interval training (HIIT), also called high-intensity intermittent exercise (HIIE) or sprint interval training (SIT), is  form of interval training (SIT),  of interval training a cardiovascularexercise strategy alternating short periods of intense anaerobic exercise with less intense recovery periods, until too exhausted to continue
  
                One of the simplest ways to try HIIT at home is to switch between walking and sprinting for 20–30 seconds at a time.You can also try alternating between high-intensity exercises like jumping jacks, mountain climbers and burpees with a short break in between                   Pin on 7 Daily Moves - Workouts



5.Stay Hydrated     
                Water is very important to make the body temperature constant.Drinking more water increase your metabolism and helps to burn extra fat and helps to attain the six packs quickly.  Try to drink 2-3 litres of water per day to stay hydrated.


         The Importance of Hydration for Your Heart | UPMC HealthBeat



6.Stop Eating Processed Food    
                  Packed foods like chips,cookies are high in calories.Eating such foods will increase your weight and thus results in excess amount of fat in body.Also these foods are low in protien content.Eat some fruits and vegetables which gives more energy to do heavy
workouts.
                  Avoid junk foods, Enhance dietary choices | Priya's Diet Corner




7.Cut Back on Refined Carbs  
              Refined carbs are low in nutrients and increase our hunger levels.Consuming such foods is like a slow poison of increase your fat in the belly region.
                 Swap out refined carbs from foods like pastries, pastas and processed foods and instead enjoy whole grains such as brown rice, barley, burger and couscous to help support satiety and burn belly fat.             


Processed or Refined Carbohydrates - Heartstrong


Conclusion
              There’s much more to getting six-pack abs than simply doing a few crunches or planks each day.Instead, it requires following a healthy diet and maintaining an active lifestyle to help achieve your goals.Making a few simple switches in your daily routine can get you a set of six-pack abs and improve your health at the same time

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