How to have beautiful abs in a month?

 In 2 parts:

 Create a fitness program forme & Changez power

Have beautiful abs that can be as hard to climb Everest, but you can actually get the abs of your dreams in just one month with appropriate exercises, a little determination and a healthy diet. Read on for how to get the abs you've always dreamed of.

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Part 1 of 2: Create a program of fitness

• Measure the percentage of fat in your body. In general, you can begin to see beautiful when abdominal fat percentage drops to 13% for boys and 17% for girls. Obviously, there is always exceptions to the rule. Most people need to reduce their fat to get visible abs. There are several ways to determine your body composition - the easiest is to serve you the balance of your gym. You can also find fat calculators online

An example: let's say you are a man who weighs 76 pounds and has a body fat percentage of 18%. Your goal is to reach 12%. So you need to lose 6% fat. To calculate the weight you need to lose you use, this equation: (% fat to lose) x (starting weight) = the weight you need to lose. For our male example, this equation is (0.06%) x (76) = 4.500 kg to lose.

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• Turn specific exercises for the abdominals. Make your abdominal exercises five times a week. Each exercise should consist of four to five sets with the possible movements per set. If you make a series of 30 movements, you should do them with weights to increase the difficulty without increasing their number. You should do the following:

You lift your legs while lying on a bench. This exercise targets your lower abs.

You bend the torso with legs raised. This emphasizes your upper abs.

You make moves on the side, which works the obliques.

• Make training variable intensity: This type of training is seeking training for all endurance exercises. While most people believe that we get nice abs by doing endless sets of exercises on a weight bench, you need to lose a lot of fat to get the abs of your dreams. And this is where endurance plays a role. Running, biking and swimming are excellent exercises to sweat. An example of variable intensity training:

Ten 100m sprints combined 100 m walk. It means to make a 100m sprint and then return quickly walking to your starting point. You should repeat this exercise ten times and your session will last about half an hour. The goal is to boost your heart rate for thirty minutes. You should do it five times a week and combine it with your abdominal exercises.

• Create an exercise program and stick to it. You should do your endurance exercises in the morning and your abs exercises in the afternoon or evening. Once you know what works best for you, combine this program with a excellent diet throughout the month.

Part 2 of 2: Change Power

•  Put up a healthy diet. This is a diet that avoids industrial food consumption. Rather, it is to eat fresh foods that are healthier. Processed foods cover a wide variety of products - it is mainly those who are very refined.

 Some examples:

Chips and French fries, hamburgers and frozen prepared foods are among the finest among industrial food products.

• Eat balanced meals. You will need a very balanced diet to promote beautiful abs and'll focus on lean proteins, fruits, vegetables, low-fat dairy products in fat and healthy carbs. Your meals should focus more on protein, fruits and vegetables, and a small amount of carbohydrates slow. But you can eat more carbs at breakfast and after your workouts.

• Take six small meals a day. This is more effective than skipping meals if you want to lose weight. Each meal should be less than 400 calories. As mentioned above, you should have a balanced diet and take plenty of protein, fruits and vegetables and quality carbohydrates in the form of whole wheat. If you do not want to cook for all six meals you can drink protein drinks by way of snacks. This is what could one day abs beautiful special diet look like:

Breakfast: scrambled egg with spinach and low-fat cheese. Two slices of whole wheat toast.

First snack: a natural low fat yoghurt.

Lunch: pasta with shrimp and tomato sauce, mushrooms and vegetables.

Second snack: a cup of tomato soup.

Dinner: the grilled chicken breast with vegetables.

Third snacks: a protein drink.

• Drink much water. It is important to stay hydrated during your months of intensive re-form. The act of drinking water also prevents you feel bloated - your body retains water when you run out, what will you bulge. Drink cool water throughout the day to stay hydrated, fit and without bloating.