My secret of six-packs shortcuts = There are no shortcuts to get visible six-packs!
Visible abs are not only made from thousands of sit-ups but thousands & thousands of additional calories expenditure!
You have to do resistance and cardio training to melt those fats and build lean muscle tissue to get those packs pop'ed!
The most important of getting visible abs is to watch what you put into your body, spending most of your time in kitchen cooking your own meal because how often can you eat healthy outside? (especially here in Malaysia)
Eating your own prepared foods may sounds crazy to many. But if it's easy, it's no longer valuable!
So are you still interested of getting six-packs? Read on if yes.
A general diet for getting lean are combinations of Protein, Carbs, and Fats, diet ratio of P40: C40: F20 is a good start of getting rip!
You need Protein from lean poultry and meat to build lean muscle tissue.
Good clean energy to train hard and recover well from complex carbohydrates.
A little consumption of healthy Fats for better fat burning and cardiovascular health.
Plenty of fibers for better food fat burning effect, and drink plenty of water to flush out byproducts of fat burning.
My Food List (even if f you're eating out, try to eat these)
Protein: Chicken Breast, Egg Whites, Fish & Lean Beef
Complex Carbs: Sweet Potatoes, Brown rice, Wholewheat Pasta, Oatmeal
Fats: Olive, Raw Nuts, Avocado
Fibers: Broccoli, Cauliflowers, Lettuce, and etc
Beverage: Plain Green Tea and Plain Water
Training
I do 3-5 times of weight training preferably compound exercises on high intensity (8-12 rep range with 90secs rest in between).
3-5 times a week of Cardio training, it can be high intensity but shorter duration of training or the opposite.
Tips: Cardio training can be boring, we want consistency of work for over time results so I strongly suggest you to do something that you like such as cycling, sprints, body pump/combat, steppers and etc.
Being consistent with all above, I guarantee you will build lean muscles and burn thousands & thousands of calories over the time.
Photographed by Azrul Kevin Abdullah
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