How to Get a Six Pack in a Month

Many of us have been longing for a six pack for years. A lot of us think that this is one dream that we can’t achieve in this lifetime. But did you know that you can get six pack in just a month?

As they say, nothing is impossible. Getting a six pack in just a month is achievable. But of course, you need to invest time and effort in achieving this. A six pack requires hard work, and if you put in the work, you will surely have one.

With that in mind, how to get a six pack in one month? Read on to find out!

Five Steps on How to Get a Six Pack in a Month

As mentioned, getting a six pack requires hard work. In addition to hard work, you need to do some research to ensure that you’re doing the right workout for your body type. Here are some steps that you should take to help you with your six-pack journey.

Step 1. Calculate your body fat percentage.

The first thing you need to do is assess your body fat percentage. If the percentage is too high, you will not develop any abs no matter how frequently you work out.

It is a must that you calculate your body fat percentage. You can do this by getting vital measurements and necessary information like your weight, height, and age. You need to enter all this information in an online BMI calculator.

The recommended body fat percentage for men is 6-13%. Women should have a 12-20% body fat percentage. If your body fat percentage is higher than recommended, you may need to lose weight first.

You can do this by sticking to a healthy and balanced diet and doing cardiovascular workouts like jogging, swimming, running, cycling, jump rope, rowing, or elliptical.

Step 2.  Perform exercises that can build your rectus abdominis muscle.

The rectus abdominis muscle is the muscle in your tummy area, responsible for the visibility of your six pack. If you want your six pack to show, you should work out this muscle.

Lucky for you, many exercises were developed for this muscle. These include the following:

Crunches: 3 sets (10-12 reps each)

Planks: 5 reps

Sit-Ups: 3 sets (10-12 reps each)

Hanging Leg Lifts: 3 sets (10-12 reps each)

Chin-Ups: 2 sets (10 reps each)

If you have an ab machine at home, using it at least twice a week can also help build your rectus abdominis muscles.

Step 3. Do workouts that can strengthen your inner core muscles.

In addition to rectus abdominis, another muscle that can also aid in developing your six pack is your inner core muscles. These muscles would be the stepping stone of your six pack. With that in mind, here are some of the exercises that you can try:

Bridges: 2 sets (12 reps each)

Side Planks: 5 reps

Flutter Kicks: 3 sets (20 reps each)

Keep in mind that you should not perform these workouts on the same day that you conduct your rectus abdominis muscle workouts. It would help if you let your abdominal muscles rest first before you take on these exercises. You can do this on a separate day within the week.

Step 4. Up your protein intake.

If you want to get six pack fast, you need to combine both diet and exercise. In addition to working out, you also need to increase your protein intake. This is because protein can help speed up the weight loss process. Not only that, but it can also promote faster muscle growth.

If you want to get a six pack in just a month, you would have to consume at least 0.38 g per pound of your body weight daily. To achieve this, you would need to include protein-rich foods (fish, yogurt, eggs, nuts, cheese, etc.) in your diet.

Step 5. Rest.

Yes, getting a six pack would require some rest days too. The muscles must be repaired so they can grow, and it is during your rest days that the muscles recover and repair. If you don’t rest, your muscles won’t have adequate time to recover, so their growth will be hindered.

With that said, you must allow at least 48 hours of rest in between your workout sessions.  

Final Words

Getting a six pack may seem impossible, but you can do it. You just gotta put in the workday in and day out. We have already provided you all the tips and steps needed on how to get a six pack in a month. It’s now up to you to put this into practice and turn your dream into reality.

How To Clean A Treadmill?

More and more people tend to spend their exercise time on treadmill. Since it is an effective aerobic exercise, and they can also gain workout  at home when the wheather is bad outside. If you have the treadmill equipment at home, beside using it to exercise, you also need to do the properly maintain. The basic one is making it clean.

This post will show you how to clean the treadmill belt and how to make your treadmill clean. Here we go!

How to Clean the  Treadmill Belt?

Step 1
Unplug the unit from the electrical source before you begin.

Step 2
Remove any accumulated dust from the belt, using an anti-static duster. Remember to dust any accessible areas around and beneath the belt to avoid dust buildup.

Step 3
Wipe down the belt, using a slightly dampened cloth and taking care not to drip any water onto the belt. Rotate the belt by hand to reach the entire tread surface.

Step 4
Dry the treadmill belt with a paper towel, again moving the belt to insure all areas are dry.

Things You’ll Need
Anti-static duster

Lint-free cloth

Paper towel

Always keep a separate pair of shoes for treadmill use only.

Never use any kind of cleaning product on your treadmill belt.

Tips to Make Your Treadmill Clean

1. Wipe down the entire treadmill with a damp cloth and water
If the daily wipe down is a sponge bath for your treadmill, this weekly cleaning (I typically do it after my long run day) is more a full on spa treatment. Take some time to really get into those nooks and crannies. One word of warning: stick to water as some more abrasive cleaners can do more harm than good by damaging lubricants or breaking down components.
2. Vacuum around and under the treadmill to pick up dust and debris that could get under the belt or in the electrical component.
3. Wipe down the belt itself, push it with your hand to rotate it and then carefully dry it the same way.

5 Methods to Stay Active and Healthy for Busy People

Many of us start the year by making resolutions to eat healthier or exercise more. You may be someone who starts off strong but tends to fizzle out somewhere along the way. While your intentions may be good, there’s a huge difference between wanting something and actually doing something about it. Even if you’re trying to make better lifestyle choices, your busy schedule may be keeping you from doing so.

1.Fit In a Few

You don’t necessarily have to have an hour or two to spare to get a good workout. Fitting in just a few minutes of exercise every day is better than nothing. If you have only a small amount of time to work out, you may benefit from doing some more intense, shorter routines that come with a higher payoff. You might be surprised by just how those few extra minutes of exercise can pay off!

2.Become a Micro-Workout Master

If you’re too busy to even get to the gym, develop a repertoire of micro-workouts that you can do just about anywhere! That way, if you’re stuck working late at the office or are running around doing errands all day, you can still burn off some calories and stretch some muscles.

3.Switch It Up

If you don’t feel motivated to make time for a workout, monotony could be to blame. If you’re bored with your exercise routine, you aren’t going to make it a priority. But increasing variety in your workouts will keep your mind occupied and alleviate that dreaded “plateau” effect.

4.Pay It Forward

You might be more inclined to find time for a workout if you incentivize it. Even if you have a busy schedule, you might not use that an excuse if you have money riding on your physical fitness regime. Paying in advance for a gym membership or classes (or even using apps made for this purpose) can keep you from flaking on your health.

5.Make It a Habit

The easiest way to ensure you get your exercise? Do it until it feels natural. If you start small and slowly build fitness habits into your regular routine, it’ll get to the point where you’ll crave those sessions at the gym. As long as you’re realistic about what you can commit to in the long term, you’ll create a schedule that’s manageable and puts your health at the forefront.

Making healthy choices can change the way you think and help you develop a more positive attitude. While it is great to strive for a perfect lifestyle, you may not be able to attain this. Instead, attempt to find balance despite your busy schedule. Adopting some of the habits mentioned in this article can help you feel better and improve your overall health in the long run.

Learn the Correct Way to Rest and Gain Double the Training Effect!

I believe that after every training
We all want to lie motionless
Because it is too tired

Is it really good to sit down or even lie down immediately after the exercise?
the answer is no.

How Does the Wrong Way of Rest Affect the Body?

1.Squat immediately after or during exercise

The blood flow speeds up after we exercise

If you sit still immediately

Blocked blood return

Insufficient blood supply to the brain can cause dizziness or fainting

2.Drink plenty of water at rest

We emphasize the timely replenishment of water during exercise
But it wasn’t irrigated
Suddenly drinking a lot of water will increase the burden on the heart
Cause physical discomfort, which in turn affects the training effect

3.Exercise interval is too long

Intermittent exercise also has a great influence on the training effect

If the rest is too long, the body will recover

Decreased central nervous system excitement

Heart rate also slowly decreases

Affect subsequent explosiveness

It takes time to restart the body

Reduce training effect

4.Exercise interval is too short

Too long is not good, too short is not good
Insufficient muscle strength recovery
Affect the training of the next group
Not strong enough to complete the action
This will also greatly reduce the effect

The Correct Way to Rest Can Enhance the Training Effect

1.Strength training breaks

The strength training set arranges the duration according to the training intensity

The general principle is that the greater the intensity, the longer the intermittent time

Divide strength training into three strengths

High intensity: Intermittent time is controlled at 2-5 minutes

Medium intensity: Intermittent time is controlled at 1-2 minutes

Low intensity: Intermittent time is generally around 30 seconds

During this time, you can move around or stand still

Don’t let the body stop immediately

2.Aerobic training breaks

Generally, aerobic exercise takes 30 minutes to achieve the fat burning effect

But we can’t ignore the pause time for the amount of exercise

When the exercise time is long, the heart rate is too fast to exceed the fat burning heart rate

The brain will be dizzy and will be dizzy

If you are running on a treadmill

Then you might fall

When exceeding the fat burning heart rate, you can rest for 30-60 seconds

Brisk walking is the most used way of rest after jogging

3.Rest after exercise

Rest after exercise is mainly stretching

Stretch to release muscle fatigue after exercise

Helps increase muscle elasticity

Reduce the soreness after training

Let the next training run normally

4.Scientific hydration after exercise

Scientific hydration is also part of the rest

Immediately after the exercise, pick up ice water and drinks

Drinking in one breath causes discomfort

It’s best to go to rest for about ten minutes
And slowly replenish the water
You should drink warm water and drink slowly in small amounts

You can drink some sports drinks during and after exercise

This can largely

Replenishes water and inorganic salts lost by the body

Let your body recover better

5.Scientific Diet After Exercise

Within 30 minutes to one hour after exercise

It’s the best time to consume energy without growing meat

Especially after high-intensity aerobic exercise

The body needs to add calories to restore energy and repair muscles

It is actually best to eat starchy food after exercise

You can get your energy back quickly

Eat some cereals, brown rice, etc., avoid cookies and cakes

Protein can repair muscles well

But also pay attention to the amount of control, preferably about 300 kcal

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