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NUTRITION & SUPPLEMENT

Diet and Exercise to Get a 6-Pack in 4 Weeks

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Getting a four-pack isn’t easy. It’s even harder when you want to get a 6-pack. That goal needs dedication and the right approach to diet and exercise.

Dietary Guidelines

1. Avoid refined and processed foods.

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2. Eat 6 times a day – every 3 hours.

Image result for perfect day of eating looks like3. With every meal, use a portion of protein as your base: eggs, fish, chicken, and other lean meats.

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4. Between meals, snack on nuts, seeds, avocado, olives, or small bags of snap peas.

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5. For breakfast and your second meal, get starchy carbs – oatmeal, rye, or sprouted bread – and a piece of fruit.

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6. For lunch, sweet or regular potato, brown rice and quinoa are great.

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7. For the evening meal, try to get some veg – but avoid root veg and any starchy carbs.

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8. Drink lots of water.

9. Every 10 days, get one cheat meal.

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10. Consume a post-workout shake as soon as possible. Forty-50 g carbs and 20-30 g protein to stabilize your hormonal system to enable tissue regeneration and keep blood sugar stable.

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The Workout

Complete 3 circuits of the 6 exercises below 4 times a week (Monday, Tuesday, Thursday, and Friday or Saturday) for 4 weeks. On 2 of the non-workout days, complete 45 minutes of uphill treadmill walking (not running). Rest on Sunday.

Your workout each day should be 45 minutes. Fill in any spare time you have after completing the circuits with uphill treadmill walking.

Focus on technique and not on speed.

1. Overhead Bench Squats

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Sets 3-4

Reps 20-30

Rest 30 seconds

Crank it up on the 3rd and 4th week. Increase sets to 5-6 and decrease rest to 0-15 seconds.

2. Prone Knee to Opposite Elbow

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Sets 3-4

Reps 10-15

Rest 30 seconds

Crank it up on the 3rd and 4th week. Increase sets to 5-6, decrease rest to 0-15 seconds and do a push-up every 5th rep.

3. Prone Knee to Outside Same Elbow

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Sets 3-4

Reps 10-15

Rest 30 seconds

Crank it on the 3rd and 4th week. Increase sets to 5-6, decrease rest to 0-15 seconds and do a push-up every 5th rep.

4. Push-Ups

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Sets 3-4

Reps 15

Rest 30 seconds

Crank it up fon the 3rd and 4th week. More full push-ups. Less box push-ups.

5. Swiss Ball Hamstring Curls

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Sets 3-4

Reps 10-15

Rest 30 seconds

Crank it on the 3rd and 4th week. Increase sets to 5-6, decrease rest to 0-15 seconds and return the ball to its starting position using only one leg.

6. Split Lunge/Overhead Press

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Sets 3-4

Reps 10-15 seconds

Rest 30 seconds

Crank it on the 3rd and 4th week. Press the dumbbells overhead before you begin the exercise espanolviagra.net. Do the lunge, keeping the weights above the head.

7. Uphill Treadmill Walking

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Crank it on the 3rd and 4th week. Walk faster on a steeper incline. Do it even if you only have a few minutes left in your 45 minutes.

Don’t like Treadmill Walking?

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Don’t like to do any treadmill? Do some concertina crunches. Aim for 5-6 sets of 15 reps with 0-15 seconds rest between sets.

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