Home Uncategorized 4 Simple Steps To Make Six Pack Abs Quickly At Home

4 Simple Steps To Make Six Pack Abs Quickly At Home

Before starting this informational content I want you to tell you something important that you can literally make six pack abs at home if you follow along

but some people will not get that much good results as some of the others will, this is simply because everyone is different with different body types and have different body fat percentages so I am considering that you have general body fat percentage like in between 15-20% but don’t get overwhelmed those who have high or low body fat percentage I have something for you so start!!!

Six packs abs

About me

Hi this is Sparsh and I am a college-goer and a fitness enthusiast but 2 years back I used to be fat fu*k, you know everything was sucked, you name it! My self-esteem, my fitness, my relationship, I was a Clown in front of people without putting up the makeup on to my face.

but from the day I decided, that I don’t want to be in the body currently I’m in!!  then I started learning about fitness first I apply it to my self and do everything that it takes to be there. And  I’ve learned that much that I can transform anyone in this world if he willing to put in the work.

What’s in it

Determine body fat percentage

There are 3 ways to determine your body fat percentage manually

Body fat calipers

It is the device that looks like forceps having numbers on it!! You can buy it on Amazon for a very affordable price. This is also somber not very accurate but most near to accurate

Online body fat percentage calculators

They can help a lot you in determining what they need is some measurements of you body and they show you the body fat percentage but these also a bad idea to go through

Photo examples

you watch somebody in pictures and you determine that you look closely to some particular picture like below

six packs abs

Once you determine your body fat percentage then what you going to need is setting up your diet so that you can have a rough idea of how to make a caloric deficit.

How to set up your diet for six pack abs

There’s no particular diet in actual for making six packs but there are a lot of diet to lower the body fat percentage so we going to talk about that today here. Before setting up your diet for yourself you need to understand some terms so we’ll talk about it first.

The BMR (basal metabolic rate)

six packs abs
  • Sedentary (little or no exercise / desk job) : 1.2 x BMR
  • Little activity (little exercise / sports 1-3 days/week) : 1.375 x BMR
  • Moderately active (moderate exercise / sports 3-5 days/week) : 1.55 x BMR
  • Very active (hard exercise / sports 6-7 days/week) : 1.725  BMR
  • If you are extra active (very hard exercise / sports & physical job) : 1.9 x BMR

Making your diet healthy and using Harris-Benedict Equation to keep up with your BMR and it will make your life so easy to make yourself healthy, if you do it correctly then you’ll have the near to the perfect amount of calories that you want to have to get your results on point,  Either if you want to lose weight or gain muscle.

So let’s suppose your total daily calories are 2000 cal( these are the calories where you can maintain your weight (no loss no gain)

so if you want to lose weight subtract the calories 200-400 calories, and start eating in a deficit, but here are macros plays the main role in this because inside of our body there are a lot of hormonal changes take place where the actual fat occurs, for setting your calories according to the macros click here & you’ll be there.

Exercise for six packs abs at home

I am literally telling you that there is no specific exercise that put abs on your belly but there are a lot of exercise for full-body that you can work on so that you can lower your body fat percentage of overall body and let me give you an advice

”Don’t train your abs until you achieve at least 15% body fat level”. Two types of exercise for those who have weights or those who don’t have one or little

Every exercise with 3 – 5 sets

No weights or little                                                 Some weights and dumbbells

Warm-up (jumping jacks for 60-120 sec)                        Or
Foam rolling and stretching
Warm-up (jumping jacks for 60-120 sec)                              &
Foam rolling and stretching
Military press or shoulder raises (30-50 reps) Freehand or stretch band                           No rest
Over the head triceps extension(25-45 reps) Freehand or stretch band 60 sec rest


Military press or shoulder raise(8-12 reps) With rods or dumbbells                          
No rest
Over the head triceps extension(25-45 reps) With rods or dumbbells 60-sec rest
Shoulder front raise (30-50 reps) Free hand or stretch band                          
No rest
Table dips (25-45 reps) Free hand or stretch band 60 sec rest
Shoulder front raise (10 – 15 reps) With rods or dumbbells                          
No rest
Table dips (25-45 reps) Free hand with table or with weights 60 sec rest
Shoulder lateral raise (30-50 reps) Freehand or stretch band                          
No rest
Biceps extension (25-45 reps) Freehand or stretch band 60-sec rest
Shoulder lateral raise (10 – 15 reps) With rods or dumbbells                          
No rest
Biceps extension (25-45 reps) Free hand with table or with weights 60 sec rest
Pull overs (6 – 15 reps) if you can Free hand or stretch band                          
No rest
squats (15-30 reps) Free hand or stretch band 60 sec rest
Pullovers (6 – 15 reps) if you can Freehand or stretch band                          
30-sec rest
squats (25-45 reps) Freehand with a table or with weights 60-sec rest
pushups (10 – 30 reps) if you can Free hand or stretch band                     
No rest  
Plank (60 sec) Free hand or stretch band 60 sec rest
pushups (10 – 30 reps) if you can Free hand or stretch band                          
No rest  
Plank (60 sec) Freehand or stretch band 60-sec rest

Exercise for every one for building Six pack abs

six packs abs

Actually these exercise is not for any the specific person, anyone can use it and can achieve good results for his body because this workout is designed especially for whole / full-body workout, which targets most of the muscles at home. Keep that in mind if you’re in caloric deficit doesn’t mean

that you shouldn’t have to do resistant training, that’s the biggest myth out there in the market but let me tell you that even if you’re not building muscle you must do weight training to preserve it so you can eat more without getting fat, yeah!! The more muscle mass you have the more you can eat with getting fat.

Conclusion

The main point of this whole talk is if you follow the rules that I’ve shown you in the exact same manner  then you’ll be surprised after 2-3 months in your body composition and on to your mindset too

Best of luck if you start following this plan and guys share this content because it takes a bit of hustle and thanks for reading.

If you want to know more about fitness and how to stay lean all-around year you can check this link out!!!.

FAQ

Is this going to really help us in doing the things that you’ve shown above?

Yes it’ll work for sure if you stay consistent with your diet and workout long enough.

Do abs need a rest day?

The abdominal requires rest after workouts. The more important factor to focus on to let your abs show is your diet.

Can you work abs everyday?

yeah! actually you can but this is like no hustling with any benefit what so ever! but you can train your abs alternative days, considering you have at least 15% body fat.

How long does it take to get a six pack?

The American Council on Exercise says a 1 percent body fat loss per month is safe and achievable. Given that math, it could take a woman with average body fat about 20 to 26 months to achieve the appropriate amount of fat loss for sixpack abs

Is getting a six pack difficult?

Sixpack abs are really hard to achieve and unless you’re a genetic freak, it’s a tough challenge, both physically and mentally

In how much time Making the diet and following the workout will started to showing the results?

If you follow consistently it will take at least a month or two in your body composition .

Is it really important to find out the BMR?

Absolutely yes , it is imperative part of the process Is it really important to find out the BMR

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