4 Weeks Workout for Six Pack Abs; Best Home Abs Workout for Man No Equipment:
What’s up, guys?
I’m making this video for you tonight, an Ab workout.
Now this is the time we all know that a lot of people look towards ways to change their bodies.Â
So I have to come up with, as a good coach, a way to make you guys want to do the workout even if maybe you’re noncommittal at this point.
And the last thing I have to do to make sure that there are no excuses is I’m going to
make this a bodyweight workout, a complete bodyweight, no equipment, no hanging bars, nothing.
You can literally try this ab workout as soon as you finish watching this video.
Or if you want, you can do it along with me, alright.
Let’s start.
PART 1: THE NUTRITION
First up is the diet. This will become your most important component because it takes the most discipline, and if you’re not getting rid of the fat and water, then your abs are going to seem more like a two-pack. With the diet, don’t drastically cut carbs, instead burn them. Keep carbs constant until your abs are truly ready to be seen, then a quick cut will rip out the final drops of water. This is the biggest mistake I’ve seen, dropping carbs too fast and too much, which reduces energy and forces “skinny fat” syndrome instead of good fat burning. Increase your protein to 50-60 additional grams per day and amino acid intake to 10-20 grams per day of supplementation; do this while increasing your veggie intake, so that you can get your calorie count where it needs to be to shed the excess poundage. To reduce excess water weight, add natural diuretic-based products that have dandelion and green tea extract and uva ursi and cranberry. Also, make sure to hit a fat burner that cooperates with your gut, and keep tabs on your indulgences. When you’re out, resist the urge to consume heavy or sugary drinks and fatty foods. Lastly, eat several smaller meals each day to maintain fuel and curb appetite.
YOUR GET-LEAN PRINCIPLES
Strict. Strict. Strict. This is your mantra for the next 28 days. There’Â’s just no way around the diet, says Juge, and eating clean is the name of this get-lean game. Juge’Â’s diet plan is filled with fresh, clean foods that are as unprocessed as possible. Here are his three simple principles to shed fat fast.
Eat at least 1 gram of protein per pound of bodyweight, daily. If your protein intake is too low on a restricted-calorie diet, you’ll lose a lot of muscle in addition to any fat you’Â’re lucky enough to shed. A high protein intake will help you preserve lean mass during your dieting phase. Choose lean high-quality proteins like egg whites, poultry, lean red meat and protein supplements. The diet provided here contains about 220-–250 grams of protein daily, fine for a male weighing 200-250 pounds. Up your protein only if you’Â’re heavier than 250 pounds, or you’re very hungry and need to add food during the day. Juge suggests an additional protein shake for an easy quick fix. (If you’Â’re under 180 pounds, cut out 3 ounces of meat or chicken per day from the diet.)
Keep your carbohydrates low to moderate when trying to lose weight. ““On a low day you’Â’ll have closer to 100 grams of carbs,”” he says. ““A moderate day is about 150 grams of carbs.” Juge prefers to rotate low and moderate days in order to keep energy high and provide a change of pace. Good, clean, fiber-rich carbs include oats, potatoes, rice and whole-grain bread.
Drink at least a gallon of water per day. It’Â’ll keep you hydrated and healthy. Water should be your primary beverage during dieting. Though many rely on diet sodas, Crystal Light and other low-calorie sweetened drinks, plain old water is really your best bet.
PART 2: THE TRAINING
For training, you need to set a serious pace for when you hit the gym. Standing around your overloaded squat bar that you were going to do quarter reps on every five minutes, won’t cut it. Start serious volume short-rest training by laying a smack down on your muscles. Building mass comes at the price of getting lean, so maintenance and permanent pump will be the strategy—the results will be worth it. For training you’re going to do 4 exercises at 4 sets and 12 reps minimum per body part approach. It’s encouraged to do 5 or even 6 sets, and if you’re not struggling with those, then go further. When it comes to abs, slow and steady wins the race. I know it sounds cliché, but large range of motion reps with added weight for your 12 reps will produce far deeper cuts than doing 50 crappy sit-ups. Give yourself at least a 4-count per rep on your abs.
