The Ultimate Six Pack Abs Diet

The Ultimate Six Pack Abs Diet

Six Pack Abs Diet

With a six pack abs, you will get stronger abdominal core, better posture plus a great feeling of self-satisfaction. To get six pack abs, you have to do two things: build muscle

tone and adapt a good six pack abs diet.

Getting six pack abs is not easy, it is a challenge but it is perfectly doable. What you need to understand is that reducing the dimensions of your tummy and then sculpting it

into beautiful 6 pack abs is no child’s play. Before you even start to work out and immerse yourself in a six pack abs diet, you have to psyche yourself properly in order to have a positive outlook of the whole thing. This will make the journey to a great looking

body a little easier and you will have the right expectations in mind.

How to Get Going With a Six Pack Abs Diet

In order to come up with your own six pack abs diet, you have to know what foods to include in it. However, before you commit to such a diet, you must first resolve to be determined to follow through this regimen, along with regular and proper exercise.

Punctuality, obedience and sincerity are also necessary.

Planning is also a must; it enables you to move ahead towards a set goal within a certain timeframe. When making your six pack abs diet plan, determine the time it’ll take you to achieve this milestone. Take into consideration the availability of time, your daily routine, your interests, etc. Don’t assign stringent timelines though and in the first days, allow your system to adjust to the changes you’ve set up on your diet. As you go along,

observe the positive changes that occur in you.

So what should you include in your six pack abs diet?

To start with, remove foods that contain high amounts of fats and calories from your diet. Opt for a low carb diet and include lots of high-protein foods in your meals:

Eat lots of fresh veggies and fruits

Cut off red meat, opt for lean meat instead

Opt for brown bread rather than white bread

Eat egg whites

Include foods that are good sources of essential nutrients in your meals

You can always consult a dietitian to get a proper diet plan prescribed especially for you as well as to discuss your needs, tastes and allergies you may have. You should also

speak about the right amount of food to intake with your dietician.

Most of us are used to eating 2-3 large meals a day. This has to change. Eat 5-6 small meals a day and each meal portion has to be fixed. Your six pack abs diet plan should

The Ultimate Six Pack Abs Diet

not involve you starving yourself as this is not going to work, depriving your body of food will only make things worse.

Other Essential Six Pack Abs Diet Tips

Drink lots of water. This is essential to getting that 6 pack abs you’ve always wanted. Water keeps the body hydrated which will help keep up the speed of your metabolism

for faster fat burning. Don’t neglect your workout routine as well as this is equally important to getting ripped abs.

Avoid unhealthy habits like smoking and drinking too much alcoholic drinks. These can

render all your efforts to get six pack abs useless.

So remember, to get a beautifully sculpted stomach that can be the envy of many of your peers, plan a six pack abs diet and exercise and stick to them. Keep in mind that you have to start this plan with a positive outlook and determination to achieve your set

goals.

SAMPLE MEAL PLAN:

Breakfast:

10 large egg whites with 1 slice low-fat cheese

Snack:

1 Medium Cantaloupe

Lunch:

16oz. Protein Smoothie (Whey protein)

Snack:

½ Cup Almonds and Apple

Dinner:

5-inch hamburger patty, extra lean

½ cup Zucchini

Small sweet potato

The Ultimate Six Pack Abs Diet

BOUNS SIX PACK ABS WORKOUT:

The ULTIMATE Six Pack Abs Workout

Take 30 seconds of rest in between each set. If it’s too difficult at first and you need to cut back on reps and/or

add more rest time, that’s completely fine — cater it to your own level of ab strength and gradually work your

way up over time.

For weighted exercises, CONTINUE to increase the weight as your abs get stronger.

*Click each exercise name for a video demo.

1. Hanging Leg Raises

How To:

The Ultimate Six Pack Abs Diet

Protocol: 2 sets — 15 reps

Target Muscle(s): Lower Abs, Abs (All)

(1) Hang from a pull-up bar with your hands at shoulder-width.

(2) While keeping your back straight, contract your lower abs and slowly raise your legs until they’re parallel

with the floor. Do not swing, rock, or use momentum and keep your legs straight.

(3) Slowly lower down to the bottom and repeat for 15 reps

If Hanging Leg Raises are too difficult at first, replace with Roman Chair Leg Raises.

1a. Hanging Knee Raises

How To:

Protocol: 2 sets — 10 reps

Target Muscle(s): Lower Abs, Abs (All)

Immediately complete 10 Hanging Knee Raises. Instead of raising your legs straight, bend your knees and

bring them up into your belly.

2. Weighted Swiss Ball Crunches

The Ultimate Six Pack Abs Diet

How To:

Protocol: 2 sets — 25 reps

Target Muscle(s): Rectus Abdominis

(1) Lie with your middle back on a Swiss ball and hold a weight plate/dumbbell/medicine ball behind your

head.

(2) Contract your core and crunch forward. Squeeze for 1 second and slowly release back down over the top of

the ball.

3. Decline Weighted Sit-Ups

How To:

Protocol: 2 sets — 15 reps

The Ultimate Six Pack Abs Diet

Target Muscle(s): Rectus Abdominis

(1) Lie on a decline bench and hold a weight plate/dumbbell/medicine ball on your chest.

(2) Contract your core and crunch upwards. Squeeze for 1 second and release slowly back down to start.

3a. Russian Twists

How To:

Protocol: 2 sets — 10 reps

Target Muscle(s): Obliques

Immediately complete 10 Russian Twists — 1 rep includes a twist to the left and right. Make sure to keep

your back straight and core tight throughout.

4. Oblique Holds

The Ultimate Six Pack Abs Diet

How To:

Protocol: 45 seconds per side

Target Muscle(s): Obliques

(1) Lie on your left side and prop up your upper body with your forearm.

(2) While holding a light weight plate in between your feet, raise your legs about 6 inches off of the ground,

SQUEEEEZE your obliques, and hold the position for 45 seconds. Switch to the other side and repeat.

5. 1 Arm Planks

How To:

The Ultimate Six Pack Abs Diet

Protocol: 30 seconds per side

Target Muscle(s): Transverse Abdominis, Abs (All)

(1) Assume plank position.

(2) Tighten your core, keep your back flat, and raise your left arm into the air. Hold for 30 seconds and repeat

for the right side.

Throughout the movement, try to stay as FLAT as possible and resist the pull to lean to either side. If 1 Arm

Planks are too difficult at first, replace with a regular Plank for 60 seconds.

5a. Side Knee Tucks

How To:

Protocol: 1 set — 12 reps

Target Muscle(s): Lower Abs, Obliques

Immediately flip onto your left side and complete 12 Side Knee Tucks. Prop your body up on your left

forearm and pull your left knee into your belly. Complete 12 reps and repeat for the right side.

The Ultimate Six Pack Abs Diet

6. Cable Crunches

How To:

Protocol: 2 sets — 20 reps

Target Muscle(s): Rectus Abdominis, Abs (All)

(1) Kneel in front of a CABLE STATION with a triceps rope attached.

(2) While keeping your hips stationary, squeeze your abs and crunch down toward the floor. Hold the squeeze

for 1 second and slowly release back up to start. Repeat for 20 reps.

GET ACCESS TO THE #1 FAT BURNING WORKOUT SYSTEM ON THE PLANTE.

The Ultimate Six Pack Abs Diet

The Six Pack Abs Shopping List – Fats

Six Pack Picks

Natural peanut butter – Naturally More, Earth Balance

Almond butter

Coconut peanut butter – Earth Balance

Powdered peanut butter – PB2

Almonds (low sodium)

Walnuts

Pecans

Hazelnuts

Cashews

Pistachios

Sunflower seeds (low sodium)

Mixed nuts (low sodium)

Salmon

Avocado

The Ultimate Six Pack Abs Diet

Guacamole

Flax seeds

Flax oil

Chia seeds

Olive Oil/EVOO

VIRGIN coconut oil

Olives

Tahini

Natural soft cheese (goat, brie, feta)

Almond milk

Flax milk

Coconut milk

Unsweetened coconut

Nut bars – Larabars, KIND

Fish Oil & Omega-3’s – Optimum Nutrition, NOW, MRM

GET ACCESS TO THE #1 FAT BURNING WORKOUT SYSTEM ON THE PLANTE.