How to Get a Six Pack in a Month

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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?

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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

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

Warning
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.

HARISON POWER TOWER 408 (7)

How To Use HARISON 408 Power Tower to Workout

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harison treadmill exercise bike elliptical rowing machine recumbent bike

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

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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

HARISON 420 Body Fat Scale

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HARISON 413 Ab Roller Machine for Firm Abs

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HARISON 405 Yoga Mat

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Guide to Buying a Folding Exercise Bike 2020

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Bike riding is the most effective way of cardio exercise and is ideal for people who require physical therapy regularly. It lets you stay flexible as long as possible by moving your knees and joints. However, regular exercising bikes are often big in size and bulky and might not be an ideal workout machine for everyone.


A folding exercise bike is the best alternative for people who finds regular machines troublesome. These bikes are easily adjusted to any type of home when folded up and are highly popular among urban citizens.


Advantages of a Folding Exercise Bike

Convenient
Folding exercise bikes are convenient and extremely easy to use. With a folding exercise bike, you don’t need to travel to and from the gym to get your regular dose of exercise as you can do it from the comfort of your home.

Don’t Consume Extra Space
Folding exercise bikes don’t consume extra space compared to regular exercising bikes. You can fold most of these bikes in half and stow into any part of your home after a workout. This is the ideal choice for people living in shared spaces, smaller apartments, or for people who don’t want to keep their exercising bike in front of them after the workout.

Affordable
Folding exercise bikes come in various price points ranging from low-end to high-end models and there is a folding exercise bike available for every budget.

Beginner-Friendly
Folding exercise bikes are perfect for people who are starting with bike exercising or for people trying to lose weight but find it too expensive to continue with gym training.

Includes Entertainment
Most folding exercising bikes feature consoles for devices such as iPad, Kindle, and tablets so that you can enjoy your favorite entertainment while exercising.

Multiple Forms of Exercise
Folding exercise bikes allow you to do multiple forms of exercise depending on your needs. These bikes come with different resistance levels making the exercising level choices convenient for all types of users according to their fitness level.

What to Consider Before Buying a Folding Exercise Bike

Purpose of The Bike
If you looking for a bike solely for the physical therapy sessions, then a beginner-friendly exercise bike will be ideal for you. If you want to improve your overall health and fitness, then go for a bike with greater resistance levels and will push you to your limit.

Weight of The Bike
Most folding exercise bikes come with weight limits, so choose a bike that can carry you and your other family member’s weight.

Noise Level
Exercise bikes with the fan are extremely noisy and everyone might not be comfortable with it. Choose a bike that does the job smoothly without any noise.

Resistance Type
Folding exercise bikes come with different types of resistance such as Friction Resistance, Flywheel Resistance, Fan-based Resistance, Magnetic Resistance, etc. Most folding exercise bikes come with magnetic Resistance. Higher resistance levels mean an increased level of exercise difficulty.

Add-On Features
Add-on features such as portability, foldability, LCD monitors, storage space, etc are great bonuses attached to these bikes. Go for a bike with such add-on features giving your bike an extra edge.

Best Folding Exercise Bike in 2020

Marcy Foldable Exercise Bike

Marcy is a reputed name in the fitness industry with over 50 years of experience. This bike comes with 8 resistance levels which you can select according to your fitness levels. The bike makes little to zero noise during a workout and is ideal for home or office use.

Features

– 8-level resistance

– Magnetic resistance

– LCD computer display

– Adjustable Resistance

– Pedals feature safety straps

Exerpeutic Gold 500 XLS Folding Upright Bike

This is another excellent folding exercise that comes with a large LCD monitor and a heart rate monitor. This Exerpeutic folding bike is made with 20% more steel and can carry a maximum weight of 400 pounds. The bike adjusts the different range of heights over 5’1” and comfortable to seat thanks to a large seat.

Features

– 8 levels of resistance

– Magnetic resistance

– Maximum weight limit 400 pounds

– Built-in wheels

– Weight of bike 51 pounds

– Large, comfortable seating

ProGear 225 Foldable Magnetic Upright Bike

This ProGear is designed to make your workout a fun-filled experience. It features a large LCD monitor that shows heart rate, calories burned during a workout, etc. The bike also features wide, comfortable seating and the overall design is quite sturdy to hold weight up to 220 pounds.

Features

– 8 levels of resistance

– Magnetic resistance

– Built-in transportation wheels

– Adjustable leg stabilizers

– 3 Piece crank system

HARISON X3 Folding Exercise Bike

Conclusion

A folding exercise bike is designed to make your exercise session convenient and painless. It saves you time going to and from the gym and provides the same workout experience at the comfort of your home. However, you need to choose the right exercise bike based on your fitness level to get the best workout experience with these types of bikes.

5 Mistakes to Avoid When Benching

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Mistake 1: Flat-back

Flat back is a particularly common mistake in bench press
When many people lie down
The entire back is close to the stool surface
The flat back puts more stress on the shoulder and hurts the waist
The thoracic spine should be raised when lying down
The upper back sits firmly on the buttocks buttocks
Form an arch

Mistake 2: The shoulder Blades Are Not Clamped

A loose shoulder blade will increase the instability of the bench press
Reduced chest strength and increased shoulder pressure
Also prone to chest-containing state

Mistake 3: Excessive Abduction of Elbows

Excessive elbow abduction will bend the elbow too much
This makes the barbell originally in a safe position
Move to the front of the collarbone instead of the sternum
At this time, it may cause stress to flow to the shoulder
The head will also lift up unconsciously
Resulting in a shoulder injury
If you accidentally take off your hands, it will be easier to “lock your throat”

Mistake 4: The Barbell Fell Too Fast

When pushing the barbell to the top
Immediately down, may get rid of
There is also a risk of muscle strain

Mistake 5: Straight Up and Down

Find a good initial dangling point when pulling out the bar preparation
Even if this balance point is heavy, it is not difficult
Usually just above the head to the neck
The falling point of the barbell remains near the nipple
The process of ensuring that the barbell falls is curved
Instead of going straight up and down