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A 4 Week Abs Workout Routine And Diet For Well-Defined Six-Pack Abs

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What is the best ab workout? It takes dedication and tenacity to stick to your ab workout routine. You can actually pack lean muscle in your waist in four weeks, but the thing is, you need to watch your diet too. You basically can’t have buff abs if you eat poorly. Define your abs with the right ab workout and nutrition program. Here are some diet tips to pack muscle in your abs:

  • Avoid consuming processed and refined foods whenever possible.

  • Eat every 3 hours so you can have 6 meals a day.

  • Eat lean meats like chicken and fish with eggs. This is part of those protein foods as the basis of your meals.

  • Between meals, snack on avocados, nuts, olives, seeds, and peas.

  • Add starchy carbohydrates like rye, oatmeal, and sprouted bread to your breakfast and second meal along with a piece of fruit.

  • Excellent lunch options include brown, sweet, or regular potatoes and quinoa.

  • Add some vegetables to dinner (dinner), but avoid eating starchy carbohydrates and root vegetables.

  • Drink plenty of water.

  • Eat whatever you want every 10 days. This will be your cheat meal. You need a bit of dedication here because you’re building six packs in 4 weeks.

  • Take a post-workout shake right after your workout. You should eat 20-30 grams of protein and 40-50 grams of carbohydrates. These determinations will stabilize your hormones to activate muscle tissue regeneration. It will also regulate your blood sugar levels.

Your 4 week abs workout routine

These 6 exercises should be performed in 3 circuits, 4 days a week for 4 weeks. You can plan your training days as Monday, Tuesday, Thursday and Friday (or Saturday). Between your training days, walk uphill on your treadmill for 45 minutes. Make Sunday your rest day.

Do 45-minute sessions of your workout every day. Whenever you have time after completing the walking tours, you’ll walk uphill on the treadmill, which takes a total of 45 minutes. Tighten your rest periods and focus on technique rather than speed. Here is your 4 week abs workout routine:

  • Overhead Bench Squats for 3-4 sets, 20-30 reps and 30 seconds rest. On your 3rd and 4th weeks, do 5-6 sets with 0-15 seconds rest. Adjust the bench so that it is 1 inch lower.

  • Prone knees to opposite elbows for 3-4 sets, 10-15 reps, and rest 30 seconds. On weeks 3 and 4, do 5-6 sets with 0-15 seconds rest. Do an extra push-up on every 5 reps.

  • Prone knees on outside of same elbow for 3-4 sets, 10-15 reps, and 30 seconds rest. On your 3rd and 4th week, do 5-6 sets with a maximum of 15 seconds rest. Do a push-up on every 5 reps.

  • Push-ups for 3-4 sets, 15 repetitions and 30 seconds rest. On weeks 3 and 4, do fewer box push-ups while doing more full push-ups.

  • Swiss Ball Hamstring Curls for 3-4 sets, 10-15 reps and 30 seconds rest. On your 3rd and 4th weeks, increase to 5-6 sets and a maximum of 15 seconds rest. Use only 1 leg to bring the ball back to its starting position.

  • Split lunge/overhead press for 3-4 sets, 10-15 reps, and rest 30 seconds. On week 3-4 before you start this exercise, press the dumbbells overhead. After the split lunge, the weights should be kept overhead throughout the movement.

Be persistent and stick to your abs training plan to get a superbly defined six pack abs.

Thanks to Walter H Menuet

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