Muscle Rumor

Do you need an effective plan to help you get flat abs? If you do, you are in luck. This is because you will find a 4 week plan here – giving you planning, exercise and diet guidelines. Let’s see how you can implement that plan:

Week 1

Planning

• Write reasons down – Write down your top reasons for wanting to have flat abs – it will act as motivation for your journey.
• Plan how you are going you achieve it – Set smart goals (goals that are specific, measurable, attainable, realistic, and time bounded.) to help you to plan how you are going to achieve it.
• Commit to goals – Promise yourself that are going to be committed to your goals.

Diet

• Keep a food dairy – Keep a food dairy for the week and use it to see where you are eating wrong.
• Choose a healthy diet/eating plan – Pick a healthy eating plan that enables fat burning like the truth about abs eating plan.
• Go grocery shopping for the month – Go do the groceries for the month bur make sure to do it on a full stomach.

Exercise

• Light cardio – Do only light cardio exercises like brisk walking, light jogging, swimming, hiking or biking for 4 days a week for about 15 to 20 minutes at a time.
• Light weight training – Do only light weight training exercises for 2 days , for about 30 minutes at a time – include a lower and an upper body day.
• Abs exercises – Include some crunches with your lower body day.

Week 2

Diet

• Follow your healthy eating plan/diet

Exercise

• Cardio – Switch over to interval training for 20 minutes at a time for 2 times a week.
• Weight training – Lift heavier weights this week.
• Abs exercises – Increase your abs exercises by including the following abs exercises: oblique crunches and the plank.

Week 3

Diet

• Stick to your healthy eating plan/diet

Exercise

• Cardio – Increase your cardio to 3 times a week, doing the same as in week 2.
• Weight training – Increase your weight training days also to 3 times a week and increase the weight load.
• Abs exercises – Do the same abs exercises as last week, but include one more exercise: the bicycle exercise.

Week 4

Diet

• Stick to healthy eating plan/diet – Keep on following your eating plan
• Have one cheat meal – Reward yourself for doing so good with one cheat meal.

Exercise

• Cardio – Repeat the cardio of week 3.
• Weight training – Lift heavier than last week.
• Abs exercises – Do the same exercises than week 3, but include a weight to make the exercises more challenging.Follow this 4 week plan for flat abs and you will start to see flat abs in the mirror soon. And when you want to ensure that you get flat abs, check out the truth about six pack abs pdf – it has 6 workout plans and 74 meal plans to ensure you get a six pack.

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5. Getting That Flat Stomach You Want

Categories: Bodybuilding, Exercise

Tags: diet, Exercise, flat abs, how to get flat abs