How to Get Six Pack Abs For Men And Women in 2021
How to Get Six Pack Abs With Diet and Exercise?
Do you know how to get six pack abs with diet and exercise?
Then read on!
To get six pack abs isn’t an easy task, you have to follow a certain diet and specific exercises to achieve this goal. If we divide this blog post into 2 parts then it will be easy for you to understand this whole procedure.
We can divide into 2 parts of getting six-pack abs for men and women:
Get six-pack abs with diet:
Yes, diet play a vital role in getting muscular body shape.
Which diet you should follow while you are getting 6 pack abs?
Here is the list of nutrition you can follow in your daily schedule:
Protein is an essential nutrient in weight loss and muscle gain. According to Harvard University (1) .80 grams of protein per kilogram of your body-weight. Protein can build your muscle and fat loss as well.
The thing is how much protein you can use during weight loss and muscle gain?
It depends on your total nutrition diet, according to bodybuilding.com (2) you can consume 1.4 grams protein per kilogram of your body weight.
How many carbs do you need while you getting six-pack abs? If we look at the study of healthline.com (3) they recommended half calories should be taken from carbs, but when you at weight loss you should consume 50 grams or 150 grams carbs per day.
How much fat do you need when you are at a calories deficit? If your daily calorie intake is 2000, then you should take 20-35% from fat. It can be safe for you and you can get your desired goal of 6 packs
Exercise for Six-Pack Abs
First of all, I want to tell you, if you are new in this field, you should hire a personal development expert or a professional training coach for your exercise.
Let explain which exercise you should do while you are getting six-pack abs:
If you are at a fat loss program and also getting fewer calories in a day, then you should cardio exercises in your program. It will be more beneficial to lose fat quickly. According to the ncbi.nlm.nih.gov (4) high-intensity cardio should be 30-45 minutes only, it can be moderate or high intensity, it depends on person to person body-fat.
2. Weight Training
You can also perform weight training during the weight loss and fat loss program. It will be more effective in your goal. Don’t take too much weight training or bodybuilder exercises. Perform only recommended exercises for your health.
1. How long does it take to get a six-pack?
It depends on person body fat, if your body fat percentage is below 15 percent then it will take around 6-8 weeks if body fat is more than it can take 12-20 weeks.
2. What should I eat to get six pack abs?
You should consume, whole grains, nuts, fat-free milk, cut of sugar, take moderate carbs and high proteins.
3. Is milk bad for abs?
Dietary products like milk and yogurt have some essential nutrients which are required to build muscle, so you can take non-fat milk while you get 6 pack abs in a few months.