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!!!
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 for six pack abs
- How to set up your diet for six pack abs
- BMR (basal metabolic rate)
- Exercise for six packs abs at home
- Conclusion
- FAQ
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
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)
- 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
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
Yes it’ll work for sure if you stay consistent with your diet and workout long enough.
The abdominal requires rest after workouts. The more important factor to focus on to let your abs show is your diet.
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.
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 six–pack abs
Six–pack abs are really hard to achieve and unless you’re a genetic freak, it’s a tough challenge, both physically and mentally
If you follow consistently it will take at least a month or two in your body composition .
Absolutely yes , it is imperative part of the process Is it really important to find out the BMR
