Belly Fat Zone is the belly fat area, and when we want to have a nice belly, we need to lose fat. After we lose belly fat, we will have to increase the abdominal muscles to show the abs.
Normally, people still practice fat loss and muscle gain at the same time, these two exercises take place in parallel, but we have to understand clearly for the abdominal muscles to show out, the belly fat layer must be real. Thin and abdominal muscles must be large enough to show clearly.
In this article, we will distinguish between fat loss and abdominal muscle gain as two completely different things, although it can be used and exercised simultaneously.
The most general in this article is that if you want to lose belly fat, you should do cardio exercises. If you want to increase your abs, combine exercises to increase your abs' size, like the article below.
For everyone, the belly is the part that everyone considers the problem. The reason is that belly fat always makes you feel depressed.
Surely you are like many people who want to have beautiful abs if a man will be 6 packs, and a female will be a toned belly, right?
Today, we will learn how to train abs.
The bodybuilding and sports movement is currently spreading, and almost everyone wants to have a slim, toned body to wear beautiful clothes confidently.
However, perhaps round 2 is the place that is most interested in many people. This is why you can see many places posting information about belly fat loss, fat burning …
This story seems to stop at burning fat, but after achieving this goal, what will you do? Is burning all fat is finished?
That is when you need to think about muscles immediately because you are also helping to burn fat when you exercise.
Muscle also helps to make your friend firmer and more beautiful. Then the abdominal muscles will tone, slim the waist for women, and help you get a toned belly.
Handbook how to exercise 6 pack abs to get the best results
Before we get started, we want you to read the article on losing belly fat first.
This article is considered the most detailed today. Just read it carefully, and you will guarantee 30% success. Normally, burning fat and building muscle will go together to achieve 2 goals at the same time.
Regardless of the goal method, make sure you go through the key steps below,
- Training methods
Part I – Diet for beautiful six-pack abs
This first part is also crucial for you to achieve your goals. As long as you eat properly, you will surely be 60% successful.
1. Choose good carbs
The way to a man's heart is through the stomach, while the way to the six-pack abs is through the kitchen.
If the diet is not right, then neither man nor woman abs will be. No matter which goal you are using, carbs must be avoided at all.
You should read carefully what carbohydrate is to understand why it is so important.
Not all carbs or starches are bad. It's white carbs, also known as fast-digesting starches that you should avoid.
Simply because it makes you hungry and easy to accumulate fat, instead, you should take advantage of slow-digesting carbs because they contain a lot of fiber and are digested very slowly, making your stomach full.
2. Add more protein
Carbs only play a role in providing energy. And protein will be the component determining muscle growth.
Without protein, the body does not have enough nutrition. The vital principle of abdominal muscle development is FILLING ENOUGH PROTEIN EVERY DAY.
However, it would help if you read immediately how many grams of protein should bodybuilders eat per day.
Next is always to remember carefully every 3 hours to take protein 1 time. This will help keep your muscles replenished with nutrients. Otherwise, the muscle will be easily lost.
The advice for you is to include a variety of protein-rich food groups from plants to animals. Besides, you should choose to buy more whey milk types.
It is an additional source of pure protein, which is quickly absorbed into the muscles and helps the abdominal muscles develop better.
3. Don't eat processed foods
Absorb many calories from processed foods; fast foods will make the body vulnerable to health loss due to lack of nutrients.
These foods have lost a lot of nutrients before they reach you and only provide bad energy.
During processing, people also add bad fats, lots of sugar … Most of these products have artificial sweeteners, artificial colors. These are the toxins.
In general, all processed and packaged things are things you should minimize, but how to discard completely.
Ideally, every day you should go to the market or supermarket by yourself to choose to buy fresh foods. This is a very nutritious food source.
4. Drink plenty of water
Surely you do not know, drinking plenty of water every day will help the body lose fat better thanks to its ability to release toxins and increase metabolism.
Therefore, you should try to drink enough fluids every day. Note, we are not talking about drinking other drinks here. Freshwater cannot be counted here.
5. Eat healthy fats
Not all fats are bad. Monounsaturated fats and polyunsaturated fats found in fish oils, avocados … are very healthy.
Although eating more fat will increase calories, but if the fat will help preserve that health. Therefore, it's best to balance it.
Part II – Practice method
This is the next part you need to pay close attention to. For practice, we will divide it into 2 parts.
1. Cardio or HIIT exercise
Before diving in, you need to understand; abdominal exercises cannot burn fat well; it is only responsible for muscle training.
These exercises stimulate the heart to beat vigorously and increase fat burning into energy. Therefore, you need to get ready before training.
Exercise at high intensity will easily shock you. There are actually many types of cardio such as,
The reason to practice these exercises to burn the excess fat throughout the body, especially the fat layer surrounding the abdomen. If not, you will not be able to gain muscle mass.
Besides, you can do HIIT to speed up fat burning. HIIT is considered an advanced version and is intended for those who have been practicing Cardio for a while.
The reason is if you don't get overwhelmed easily. The exercise method is quite simple; let's say you choose to run.
- Run at full speed in the first 100m.
- Next 100m, run very slowly.
- Repeat for 30 minutes.
Note, these exercises should only be applied after each training session in the gym.
Each week should only apply about 3-4 times. You can exercise 3 times/week for those who practice at home every other day after the abdominal muscles are done.
2. 6 pack abs exercises
You note these exercises have many, so you choose to practice accordingly. But absolutely no one forces you to do this exercise and no other exercise.
Among the muscle groups, the abs group has the most exercises.
- Abdominal crunches
Lie on your back on the floor, feet on the floor, hands behind head.
– Slowly curl up, lower back still on the floor, exhale.
– Inhale, slowly lower.
- Do push-ups and push-ups
– Create a straight push-up position.
– Inhale, lower yourself to the floor, pull your right knee up toward your right elbow.
– Push your body up, bring your legs back to the original position, exhale.
– Repeat for the other leg.
- Hanging Leg Raises
– Two hands clutching the bar, hanging down. Reach feet on the floor, feet together.
– Tighten the abdominal muscles, slowly roll the abdominal muscles, raise the legs parallel to the floor, exhale.
– Inhale, slowly lower down to the original position.
- Cross ribs exercises
Lie on your back on the floor, knees folded so that your feet are on the floor.
– Put your left hand behind your head, your right hand straightened, put on the floor to create support.
– Roll up so that the left elbow almost touches the right knee, exhale.
– Inhale, slowly lower yourself down.
Besides, there are many other groups of exercises for you; check out the video below!
Usually, the abdominal muscles will be divided into 3 different parts, and you only need to focus on these 3 parts. You can choose 1-2 lessons each.
- Lower abdomen: Focus on this part by lifting your legs, your upper body still. Lower Abdominal Exercises: Hanging Leg Raises, Decline-Bench Reverse Crunches, Mountain Climbers.
- Upper abdomen: Focus on this part by keeping your lower body steady and pulling your upper body towards your lower body. Upper Abdominal Exercises: Crunches, Sit-ups, Decline-Bench Crunches, Machine Crunches.
- Intercostal muscle: This muscle runs across the abdominal wall. Hanging Leg Raises and Twist.
The “22 Day” Ab Workout (NO REST!) Video:
Do This Every Morning To Get 6 Pack Abs
Some things you need to know about abdominal training
You don't have to do abs every day. When you train other muscle groups like the legs and back, you indirectly train the abs.
That's why many people don't even need to spend time doing abs. Many people, especially beginners, often ask whether to do abdominal exercises every day.
The answer is NO because abdominal muscles need time to rest and develop.
Abdominal exercises definitely cannot reduce belly fat. Only cardio can burn a lot of fat.
And muscle training only helps the abdominal muscles develop. Therefore, never think that abdominal training alone is enough to help burn fat.
Having abs doesn't mean you are in good health. Having abs is one thing, but if you work hard on abs and forget about other muscle groups, it's like studying Math, and other subjects are blind.
That's all you need to know about how to train your abs. All ways keep motivation.
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Hopefully, the information above has helped you gain some more knowledge about “how to make 6 pack abs in 1 month at home” and bring some small value. Please share this article if you feel it is useful. Thanks!