Howtogoodhealth.net3 easy ways to get a six pack at home in a week

A general rule to have a firming body and get a six pack abs that is you need to increase muscle and burn fat through the training workout and diet. If you want to lose fat, total energy produced by the food you take in a day should be less than the amount of energy you consume through workouts. Read on here to know about 3 easy ways to get a six pack at home in a week.

1. The first way: diet

Diet is play 70 percent important role in the success of getting a six pack abs. The exercise will account for 25% and the remaining 5% depending on your physical condition. There are many diet programs can be applied, however, most of them focus on only issue: to control calorie intake and the amount of calories consumed daily from the body.

A good meal may consist of 70% protein, 20% carbohydrates and 10% fat. Food has protein like beef, chicken breast, egg whites, fish... Do not forget to drink plenty of water to enhance the process of metabolism. When you drink plenty of water, it is also effective in the body burns calories because the body must consume energy to heat water to a temperature and discharged. Drinking cold water may actually work to strengthen the process of metabolism. You should drink 2 liters of water a day.

You should not eat after 9pm, also you should not eat fast food, fried, soft drinks, wine, beer, cigarettes, coffee. You should have 2-3 small meals between 3 main meal, absolutely not fasting morning. The snack you can eat 1 banana, 1 cup oats, eat nuts as: cashew, almonds, 1 egg boiled ... Before going to set 1 hour you have to have energy snack for training session - dinner immediately after training as quickly as possible to help absorb energy is nourished and muscular development.

Howtogoodhealth.net2. The second way: cardio

Cardio helps to increase your heart rate, burn fat, energy consumption, and is good for the heart, bones and joints, increase blood flow to accelerate the process metabolism. The cardio exercises include brisk walking, jogging, jumping rope, swimming, cycling… there are 2 types of Cardio:

HIIT (High-intensity Interval Training): this is the method of intermittent high intensity.

LI (Low Intensity Cardio): is the method of low intensity, such as walking, cycling, <70% MHR (Maximum Heart Rate) - this method reduced fat slower but it is less effective than HIIT.

3. The third way: exercise

Do exercise is also play important role in getting a six pack abs.

Lie on your left hand, and the left hand is perpendicular to body. Your right hand bend to touch the ear. Legs stretched out straight, one leg as the fulcrum. The other leg lift slowly up which create V shape. Simultaneously bend your upper body towards the feet. Do it with the other side.

Howtogoodhealth.net Lie down on the floor with straight head, back and buttocks. Two hands touch each

other, put straight on the head. Folding up, but not too high so that back then still touching the ground, and breathed deeply. Then, lowered yourself into position and exhale. Repeat this 20 reps.

Note: you can do other exercise which is suited for your physical condition.