Six-Pack in Four Weeks? YES PLEASE!

You can ACTUALLY get six-pack in four weeks.

With this quick and helpful guide you will be able to get six-pack in four weeks if you follow the diet plan and work out the way we recommend.

The most important part of this process is the diet. If you do not follow the diet plan correctly, you will not get your six-packs. The following steps should be followed for your diet plan:

• Eat after every three hours and at least six times a day.

• You must refrain yourself from eating processed and refined food.

• Add a portion of protein in your every meal. You can add eggs, chicken, fish and etc.

• Instead of eating junk food as snacks, eat nuts, olives, avocados or seeds as your snacks.

• Add a portion of starchy carbs in your breakfast. Oatmeal or a fruit is highly recommended.

• Make a habit of eating sweet potatoes, brown rice, quinoa and regular potatoes in lunch. Any of the items mentioned are highly recommended.

• When it comes to evening meal, do not eat any starchy carbs. Opt for vegetables.

• Hydrate yourself by drinking water throughout the day.

• You can have a cheat meal in every 10 days. I know it’s hard but it will help you get those abs you want so bad.

• After working out, make a habit of drinking post-workout protein shakes. It helps in keeping your blood sugar stable.

 

 

Now let’s move forward to the most crucial part “The Workout” to achieve the six-pack in four weeks. Focus.

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You will have to do the exercises mentioned below four times a week and complete three circuits of those exercises. When on the days you are not exercising except Sunday, you should do uphill treadmill walking for 45 minutes. Remember, we are going for six-packs in weeks.

We suggest doing the workout for 45 minutes maximum.

 

1 – Start with overhead squats

You will have to do maximum 4 sets of overhead squats with 30 reps and you can take the rest for 30 seconds. Every week you can increase the sets and decrease the resting time.

You will need a barbell for this exercise to use it as a weight. You will have to keep your arms and back straight. Bend your knees so your thighs can be parallel to the floor. At the end you have to make sure you push yourself very quickly up to the start position of the exercise.

 

2 – Prone knee to opposite elbow

For this exercise you are required to do at least 4 sets with 15 reps and you can take the rest of 30 seconds. As you move forward keep increasing the sets and decreasing the rest time.

You have to be in a push up position for this particular exercise and you have to rotate your right knee under your body in a way that it touches the left elbow. You have to make sure that you keep your hips down and your foot does not touch the floor. Repeat the same pattern with your other leg.

 

3 – Prone knee to outside same elbow

 Just like the last exercise, this required minimum 4 sets along with 15 reps with the resting time of 30 seconds.

You have to be in the push-up position again and then you will have to lift your right knee in the direction of your right elbow and you have to try to lift your knee above the right elbow. Repeat the process with the other knee.

 

4- Push-ups

Do a set of 4 of push-ups with 15 reps and the resting time of 30 seconds. You may increase the sets as you more forward and decrease the resting time.

No rocket science here. Keep doing the usual push-ups. It will help more than you can imagine.

 

5 -Swiss ball hamstring curls

I know, it’s a weird name for an exercise but it is what it is and it’s quite helpful. Do the standard 4 sets of it with 15 reps and resting time of 30 seconds.

For this exercise you will have to lie on your back and you have to keep a swiss-ball under the heels of your legs and you have to keep your legs straight while doing this. Make sure your hips are not touching the floor and you have to keep a balance in such way that you are able to curl the heels of the legs to your bum.

 

6 – Overhead press

This exercise is also known as Split lunge and it requires 4 sets with 15 reps and the resting time of 30 seconds.

You will need a dumbbell for this exercise. Make a lunge position and hold the dumbbells on your shoulders then lunge in forward by moving your back knee to the floor, once you are at the end just bring the dumbbells above your head and press it.

 

Lastly, do not forget to do uphill walking on treadmill at least two times week and give yourself a break on Sundays because you deserve that rest after working out the whole week. You can even to the uphill walking on treadmill when you have time left on your 45 minute workout routine.

Quick tip: Drink coffee before the workout, you will get more energy from coffee.

If you follow all these steps properly you will have those six-pack in four weeks for sure.

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