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

What is the best abs training? It takes dedication and perseverance to maintain your abs workout routine. In four weeks, you can pack lean muscle in your middle, but that is, you also need to watch your diet. Basically you can't have abs buff if you eat bad food. Define your abs with the right workout routines and the right diet program. Here are some tips for your diet to pack the muscles in your abs:

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  If possible, avoid processed and refined foods.


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  Eat every 3 hours so you can eat 6 times a day.


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  Eat lean meats like chicken and fish with eggs. This is part of the protein diet as the basis of your diet.


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  Snack on avocado, nuts, olives, seeds and snap peas among your meals.


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  Include carbohydrates such as rye, oats and bread in your breakfast and eat second with fruit.


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  The best food options for your lunch are rich chocolates, sweet or ordinary potatoes and quinoa.


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  Add some vegetables for dinner (dinner), but avoid eating juicy carbohydrates and root vegetables.


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  Drink a lot of water.


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


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  Take post-shake exercises immediately after your workout. You should eat 20-30 grams of protein and 40-50 grams of carbohydrates. These conditions will stabilize your hormone to activate your muscle tissue regeneration. It also regulates your blood sugar levels.

Your 4-week Abs Workout Routine

These 6 exercises should be done in three circuits 4 days a week for 4 weeks. You can schedule your training days on Monday, Tuesday, Thursday, and Friday (or Saturday). Walk on your treadmill for 45 minutes between your workouts. Make Sunday your rest day.

Have 45 minutes of training each day. Each time you have some time after you finish the circuit, take a 45-minute walk up the hill. Speed ​​up your rest period and watch your technique instead of speed. Here is a 4 week abs workout routine:

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  Squats Bench overhead for 3-4 sets, 20-30 repetitions and 30 seconds of rest. In the 3rd and 4th weeks, make 5-6 sets with 0-15 second breaks. Set the bench to make it 1 inch lower.


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  Knee Knee to Opposite Elbow for 3-4 sets, 10-15 repetitions and 30 seconds rest. In weeks 3 and 4, make 5-6 sets with 0 to 15 seconds of rest. Every 5th representative, do additional push-ups.


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  Knee Knee to Elbow Outside for 3 to 4 sets, 10-15 repetitions and 30 seconds rest. In your 3rd and 4th weeks, create 5-6 sets with a maximum of 15 seconds. Do push-ups on every 5 repetitions.


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  Push-ups for 3- 4 sets, 15 repetitions and 30 seconds rest. In weeks 3 and 4, reduce the push up box while doing more full push ups.


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


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  Split Lunge / Overhead Press for 3- 4 sets, 10-15 repetitions and 30 seconds rest. For weeks 3 to 4, before starting this exercise, hit the stupid bell over your head. Following when you do a split lunge, weight should be kept over your head while performing the whole movement.

Hold on and continue your abs workout plan to get incredible six-pack abs.

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