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.

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How to Use Resistance Band to Gain Chest Muscle?

For people who can’t go to the gym often, the elastic band is also a good home fitness tool. The advantage of the elastic band is that it can increase or decrease the resistance, and the pressure on the joint is extremely small. The elasticity has several resistances to choose from, generally 5 pounds, 10 pounds, 15 pounds, 20 pounds, 25 pounds, and 30 pounds.

Beginners can choose 5-10 pounds, and after some experience can add weight appropriately. Today I share a set of methods for practicing chest with elastic bands, which is very suitable for female friends.

Elastic Band for Push-ups

Each Group of 10 to 15 Times, A Total of 4 Groups

Push-ups can be said to be the most basic form of chest training. Using elastic bands around the shoulder blades and holding the elastic bands with both hands can increase the difficulty.

For girls with a small core strength and unable to do push-ups, they can tie the elastic band to a higher position and pull the body with the elastic band to reduce their weight.

 

  Elastic Band for Push Chest

10 ~ 15 times per group, 4 groups in total

This action is similar to dumbbell bench presses and can be used to practice pectoralis major.The standing position is used here, the elastic band is wrapped around the scapula, and the two ends of the elastic band are grasped with both hands.

Straighten your arms first, this is the starting position, then bend your elbows so that the elbow joints are 90 °, and then push forward to feel the expansion of your chest.

You can also do a bench press with a stretch band while lying on a fitness bench.

 

 Elastic Band for Chest movement

10 ~ 15 times per group, 4 groups in total

This action is the same as pulling a chest with a tensioner, and you can practice pectoralis major.

Pass the elastic band around the column or other fixing points. The fixing point of the elastic band is on the same level as the chest. Make two forward and backward lunges. Keep the upper body straight. Do not exceed the height of your shoulders.

The chest is clamped inward at a uniform speed, and the motion trajectory is semi-arc. Hold for two seconds, then slowly open your arms to return to the original position.

The arms are slightly flexed during chest clamping, but not elbow movements.

 

Upper Oblique Clip Chest

10 ~ 15 times per group, 4 groups in total

The movement is the same as that of the chest clip, except that the fixing point of the elastic band is placed at a lower position, and then the arm is pulled up.

Diagonal clip chest

10 ~ 15 times per group, 4 groups in total

The same operation is performed for the lower oblique clamping chest. The fixing point of the elastic band is placed at a lower position, and the arm is pulled down.

The pectoral muscle is a large muscle. The flat, upward, and downward oblique clamping chest can stimulate the chest from three directions. The flat clamping is aimed at the entire chest. The upper oblique clamping is biased toward the upper chest. Prefer training for the lower chest.

Such training can be targeted to strengthen the training of the weak parts, so that the entire chest is fully optimized.

 

HARISONFITNESS will provide you more training skills, just keep following us. You can  also head to our social media for more products information via the icons below.

 

 

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So here we’d like to share some free sports streaming sites. We select these sites after considering the image quality, user-experience, the absence of ads & pops-ups, ease of use and so on.

Beside First Row Sports, is there any high quality sports streams sites? Of course. Below we’d like to show you 6 best free sports streaming sites for you to conveniently to watch your favourite Sports online.

(1)Batmanstream

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It Always online with over 95% uptime – even during the biggest events like the champions league. Every sports streams are available including those unheard of events. Yes – that’s poker too. Nicely categorized sections with eleven separate lists: Football, NFL, Basketball, Baseball, Handball, Hockey, Rugby, Tennis, Volleyball, and Motorsports.

free sports steaming sites

(2)From Hot

From Hot is also the free sport streaming site. It is very well organized and labeled, so that you can clear and easy to find what you want to watch on this website. With this site, you can watch a soccer game in Ukraine, followed by a tennis game in Italy and a football game in Dallas.

Open this site, you can see a long list of sports that aired today. And click the Today’s live, you will direct to see the game which is on live. The only choice you need to make is what to start watching.

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(3)Cricfree

The Cricfree sport steaming site is popular among many free streaming enthusiasts. After open it, you will find it has a clear and attractive user interface. It is well structured into sections for users to find their wanted content. I love the fact the users get to know the available games beforehand. This site has a little adverts. So that you can enjoy your favorite game with less interference.

Cricfree allows you to watch a wide variety of European games as well as American games. Some of the games available include baseball, American football, darts, golf, etc.

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How To Cancel Your LA Fitness Membership?

Are you having trouble cancelling your LA Fitness membership? You are not alone. Monthly charges continue to accumulate on your credit card until you are able to effectively cancel your membership account. Your LA Fitness membership cannot be canceled online with a click of a button.

This is why many people do not cancel their membership immediately when they are not using their gym membership. Not cancelling your membership right away can be costly. Avoid extra charges and cancel your LA Fitness membership today. To cancel your LA Fitness membership you will need to submit a cancellation form before they officially let you out of your membership.

Trying to cancel your LA Fitness membership can be a hassle. There are a lot of hoops to jump through before your membership can be terminated; especially, for a problem that could realistically be solved with a quick phone call or a click of a button. Follow the steps listed below and learn how to cancel your LA Fitness membership.

How to Download LA Fitness’s Cancellation Form

Step #1 Go to the LA Fitness website and log into your online account

You will need to find the top tool bar on the site and scroll over to the “Member Tools” button. Once you cursor scrolls over “Member Tools” a drop down menu should appear. You will want to click on the “My LA Fitness” option and log in to your account.

For those of you who do not have a LA Fitness web account already set up you can click on the button that tell you to create your own account found on the bottom left of your screen to create an account. When creating an account you will need to produce your membership card. The membership card hold the tag number that you will need to insert.

What if you do not have a membership card? If you have lost your membership card you will need to head over to your local LA Fitness facility and get them to produce your tag number.

Step #2 Download a cancellation form

Once you have made it into your account settings you will see a tab called “Member Services.” Click on it to reveal a sub menu that has the text “Cancel Membership” Click on this tab to download a LA Fitness cancellation form. You will be asked to fill in all your personal information. This will include information like name, phone number and address. You will have to fill this information in by hand as there is no online option to submit the form.

How to Submit Your Form

Choice #1 Post your form using certified mail

You will need to have your form postmarked at least 5 days in advance of your payment due date not to be charged that month’s membership fee.

When items are sent through certified mail you receive knowledge of when your sender received your post. Hang on to the receipt in case you continue to be charged the membership fee. The address for LA Fitness is as follows: Postal Box #54170 Irvine, CA 92619-4170

Choice #2 Send you cancellation form via fax machine

Get the fax number from you local gym and fax in your form.

Choice #3 Cancel your membership in person by contacting the operations manager

Visit your gym to set up a meeting with the operations manager. They usually work 9am – 5pm during the week. You can submit your cancellation form to the operations manager. They have the ability to start your cancelling your membership.

Because many people work from 9am-5pm during the day it can be hard visit an operations manager in person.

Confirm Your Cancellation

Step #1 Call the LA Fitness corporate phone number

Call 888-601-5870 to see whether or not your account has been successfully cancelled. Get help from customer service if your cancellation has not be processed. You may need to supply customer service with pertinent information (like the date of cancellation, receipt for certified mail or the name of the operations manager in which you communicated) to get your membership finally cancelled.

Step #2 Talk to your financial institution about unauthorized charges

If LA Fitness does not take care of the situation you will need to talk to the financial institution where your membership charges are being taken from. Explain the situation and how you have not been successful in getting LA Fitness to process your cancellation . They will be able to stop any future charges from LA Fitness.

If you get to this frustrating final step you may want to send in a complaint to the company. Perhaps if LA Fitness receives enough complaints about their horrible cancellation policy they will take steps to simplify the process.

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