Abs is something which everyone dream of in their life and is difficult to build your core muscles. Many people ask us how to get abs. We will tell you the best exercises and diet to achieve your goal of six pack abs.
Mistakes which people make is they never change their diet and without making modification in your diet you can never achieve your goal. So, lets talk about diet first.
1. Diet For Six Pack Abs
By removing carbs from your diet for too long will never help you out, as carbohydrates are the energy blocks which support us through out the day but excessive carbohydrates will never put you in a good shape.
Best Diet to have is by doing Carb Cycle.
Carb cycle is when you plan to intake carbohydrates in your diet on a weekly, monthly basis. Best way to do is to plan a weekly carbs cycle.
Read more about carb cycle here : What Is Carb Cycle – Fast Fat Burning Process!
Carb cycle allows you to burn fat quickly without any side-effect on your health.
Top 8 Food in Low Carbohydrates
Try adding these list of food to your diet. Going on a low carb diet can be tough but if you seriously want to get six pack abs these food will help you out.
Low-carb foods include:
- Lean meats, such as chicken breast
- Eggs
- Fish
- Green vegetables
- Cauliflower and broccoli
- Nuts and seeds
- Fruit, such as apples, berries and avocado
- Low fat milk and yogurt.
Read more about Low carb food here : Low Carb Food With High Protein – Muscle Building
How to Plan Diet for Abs
Knowing the low carb food and preparing them in a best way is two different thing. Most of the people end up knowing and find it difficult to cook.
Things to keep in mind
- Oil – Try using coconut oil or olive oil for best result.
- Spices – Never add too much spices just add a pinch of whatever you like for taste.
- Ginger – Using ginger once a day as it can boost your immunity.
- Water- For abs water is very important. Drink 3-4 lts of water daily to keep the toxic fluid out.
- Salad – Add salad to your lunch and dinner.
- Lemon Water – Detox yourself by drinking empty stomach lemon with warm water daily.
2. Exercise for Six Pack Abs
We will tell you the best exercise for abs which will give you the best results and burn you belly fat fast.
Exercise For Upper Abs
Three set with 45 Reps and 30 secs rest in between sets.
One Complete Upper Abs Set – 3 Exercises
- Crunches – 15 Reps
- Tuck Crunches – 15 Reps
- Declined Crunches – 15 Reps
Repeat 2 more times after doing first set of upper abs.
Exercise For Lower Abs
Three set with 45 Reps and 30 secs rest in between sets.
One Complete Lower Abs Set – 3 Exercises
- Leg Raise – 15 Reps
- Hanging Leg Raise with Twist – 15 Reps
- Seated Knee Raise – 15 Reps
Repeat 2 more times after doing first set of Lower abs.
Exercise For Obliques
Three set with 45 Reps and 30 secs rest in between sets.
One Complete Obliques Set – 3 Exercises
- Bicycle Crunches – 10-15 Reps
- Plank – 1-2 mins
- Twister – 15 Reps
Repeat 2 more times after doing first set of obliques exercise.
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