Do you think you can have a nice abs in two weeks? With this posting, it could be.
If you wanna make 6 pack abs with no equipment, You just have to keep two things.
1. body fat percentage
2. workout (Muscle buildup)
Of the two, body fat percentage is the most important.
You can see clear abs only when your body fat rate is about 10 ~ 12%.
[1] Exercise at home
Exercise at home is low in weight, so you should do it enough times until you fail.
Working out at a low weight can be very painful. But nothing can be gained without pain.
Upgrade Reverse Crunch
1. Reverse Crunches
Lie on your back with your legs raised, knees bent at a 90-degree angle. Contract your abs to lift your hips off the floor, bringing your knees toward your chest, and then lower them back down.
you should do it enough times until you fail.
It is important to do it consistently.
2. Crunches
Lie on your back, knees bent, feet flat on the floor, and hands behind your head. Lift your head and shoulders off the floor, engaging your core, and then lower back down.
3. Leg Raises
Lie on your back and lift your legs up while keeping them straight. Lower them back down without letting your feet touch the floor.
These three things are enough for exercise. The most important thing is actually body fat, as explained below.
[2] body fat percentage
Lowering your body fat percentage involves a combination of dietary changes, exercise, and lifestyle adjustments. Here’s a comprehensive guide to help you reduce body fat
1. Cardiovascular Exercise
Engage in both steady-state cardio (running, cycling) and high-intensity interval training (HIIT) to burn calories and improve cardiovascular fitness.
Aim for at least 150-300 minutes of moderate-intensity or 75-150 minutes of vigorous-intensity cardio per week.
2. Healthy Diet
- Eat nutrient-dense foods: lean proteins (chicken, fish, tofu), whole grains (quinoa, brown rice), healthy fats (avocado, nuts), and plenty of fruits and vegetables.
- Control portion sizes to avoid overeating.
- Minimize processed foods, sugary snacks, and sugary beverages.
3. Create a Caloric Deficit
- Consume fewer calories than your body burns to promote fat loss.
- Calculate your maintenance calories and aim for a moderate caloric deficit (250-500 calories/day).
- Keep track of your food intake using apps or journals.
Developing six-pack abs requires a combination of factors including a proper diet, consistent exercise, and overall healthy lifestyle habits.