Currently the gym is one of the health training subjects chosen by many young people. However, practicing according to such preferences you will not be able to have a 6 pack body. The following article, will advise you to schedule a science exercise in 1 week so you can practice and achieve the best effect.
To have an effective gym schedule, before going to formal training you need to be prepared and especially persistent. In particular, you should remember that practicing to help you improve your health and sharpness, rather than practicing the movement. The results will be most obvious from 3 to 6 months of training. How to own the ideal 6 zone is what many men want to get the fastest answer. In bodybuilding nutrition, the use of scientific nutrition menu is a daily necessity to make abdominal muscles more beautiful. Besides, weekly exercises also contribute greatly to the process of improving muscles. Here is the gym schedule for 1 week and the notes for those who are in need of increasing 6-pack abdominal muscles.
Exercise at high intensity at least 4 times / week
How much body fat will determine the time to have a 6-pack abs. Usually if body fat is 10% or less, then 6 belly areas will show very well if your body fat is about 14% only 2 areas in the upper abdomen.
It can be concretely understood as follows, 1kg of fat produces 9,300 calories, so if one day you practice to consume 500 calories and still keep the same level of eating then 1 month (with an average of 20 days of training training) will lose about 1.1 to 1.2 kg of excess fat. Gym training is the best and effective way to burn fat excessively quickly and effectively.
Advice for you, should only practice 1 hour at the gym but really focused and serious. What you will do in that hour will determine how your future body will look. If you work hard and improve the level of each exercise, follow the appropriate gym schedule, you will quickly get the results you want.
Basic gym schedule in 1 week:
Monday: Chest – back hand – abdomen
Tuesday: Back – hands first
4th: Shoulder – banana – belly
Thursday: Thigh – butt
Friday: Chest – front arm – back hand – abdomen
The Sunday is day off
Cardio exercises are included
It is strongly recommended to combine cardio files in your gym schedule. Every hour of heavy weight training burns about 400 calories. Every 30 minutes of cardio practice (running on the machine, jumping rope, cycling …) takes 250 – 350 calories.
As for jogging properly, every hour you can release 400-500 calories from the body. This is also a method to reduce belly fat fast without causing sagging of the abdomen but also giving you a firm, healthy belly area. Because when you run a portion of the excess fat that will be converted into muscle fibers, the outer layer of skin will be more elastic.
Adhere to diet
Dividing into two sections in nutrition is your smart choice:
When you lose weight, you should focus on enjoying your favorite delicacies, supplementing foods rich in protein and vegetables, but limiting grease and not snacking.
When tightening, apply strict nutrition, increase your intake of protein-rich foods, fat-free, salty and sweet foods. Also take supplements like whey protein but don’t overdo it. Many people use excessive amounts of supplements with the desire to burn the practice stage, so that the body can grow quickly. Remember, dietary supplements are only as supportive as the name suggests, cannot replace daily food.