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Monday, 28 December 2015

How to Get a Six Pack in a Month

This workout can get you the body you want in four weeks 

Diet

10 Use simple nutritional principles Learney to supercharge your core musculature. "Use these dietary changes and you raise your metabolic rate and get your midsection work properly," he said.

1. Avoid refined and processed foods whenever possible.

2. Try to eat six times a day - about every three hours.

3. With each meal, using a portion of the protein as your base. Think eggs, fish, chicken and other lean meats.

4. In between meals snack on nuts, seeds, avocado, olives, peas or snap bags.

5. For breakfast and your second meal, make sure you get some starchy carbs - oats, rye, or sprouted bread - and a piece of fruit.



6. For lunch, regular or sweet potato, brown rice and quinoa are all excellent options.

7. For your evening meal, try to get vegetables - but avoid root vegetables and starches while.

8. Drink lots of water.

9. Every 10 days give you a cheat meal. It can be anything you want. This may seem strict, but if you try to reveal your abs in just four weeks gastronomic such sacrifices are necessary.

10. Eat one of these post-workout shakes soon as possible after your workout. Aim for carbohydrates and proteins around 40-50g 20-30g. "It stabilizes your hormone system to allow tissue regeneration and keeps blood sugar stable," said Learney.

How to Get a Six Pack in a Month


The Workout

Sets 3-4

Reps 20-30

Rest
30 seconds

#1 Flat Bench Lying Leg Raise


#2 Decline Reverse Crunch


#3 Hanging Leg Raise




#4 Weighted Cable Crunch


#5 Russian Twist






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