Table of contents:
- Tips to restore a six pack stomach
- 1. Start slowly from the beginning
- 2. Reduce the total load
- 3. Record your exercise patterns
- 4. Return to maintaining diet
- 5. Don't crunch too long
- 6. Good cardio training and correct
Stomach sixpack is everyone's dream. Not only men, many women also want to have a stomach sixpack. If in the past you had a six pack stomach and wanted to get it back, see how to restore a six pack stomach below.
Tips to restore a six pack stomach
If you have stopped exercising for a long time, getting your sixpack abs back can be a challenge in itself.
Reporting from several sources, here are some tips you can do to restore your sixpack stomach to the way it used to be
1. Start slowly from the beginning
The very first tip to make the stomach come back sixpack is not too passionate about sports.
In other words, don't continue the exercise regime (pattern) you routinely did last time. Start over the same as when you first started exercising.
Starting from scratch may seem slow, but this way your body will slowly get back to it.
2. Reduce the total load
Start by subtracting 10 percent from the total weight you put on weightlifting. Then take a break after two sets.
For example, if you used to load 12 kilograms for 4 sets, now try it at 10 kilograms first. If it feels too heavy for you, reduce the weight again for two or three sets in the first week.
3. Record your exercise patterns
We recommend that you write down your workout plan, or if you are lazy you can type it on your smartphone.
By planning and scheduling a good workout, you will know what to do next in the gym and so you don't forget how far you are progressing.
Not only that. Planning can also make your exercise sessions more efficient and organized.
The reason is, the more specific the progress of your body's tolerance for adding weights, sets, to your weekly goal, the faster it will be to restore your stomach sixpack You.
4. Return to maintaining diet
Tips to restore the stomach sixpack the next is to maintain a diet. Yes, besides exercising regularly at the gym, maintaining a healthy diet is also important.
As reported by the MensHealth page, here are tips on maintaining a diet so that the stomach returns quickly sixpack:
- Avoid eating processed foods.
- Try to eat six small meals a day every three hours
- Make sure your dinner plate contains high protein foods such as eggs, fish, chicken, and / or lean beef.
- Replace your snacks with nuts, avocado, and the like, which are high in healthy fats.
- For breakfast, eat foods that contain carbohydrates such as oatmeal (oatmeal) or bread with fruit
- For lunch, choose foods high in complex carbohydrates (difficult to digest) such as potatoes, sweet potatoes, or brown rice
- For dinner, try to eat vegetables but avoid eating foods that contain carbohydrates.
- Drink a lot of water.
- Every 10 days you can celebrate holidays cheat day. In other words, you are free to eat whatever you want, but only on that one day.
- After you work out at the gym, eat 40-50 grams of carbohydrates and 20-30 grams of protein to stabilize hormones, regenerate body tissue, and keep blood sugar stable.
5. Don't crunch too long
Reporting from the Bodybuilding page, don't crunch for too long. Crunches and situps are not very effective at burning fat. We recommend that you replace it with the type of exercise that is more potent and burns fat and builds muscle, such as pushups, pullups, barbell squats, etc.
6. Good cardio training and correct
The last effective tips for restoring the stomach sixpack is cardio workout. Cardio is great when combined with abdominal exercises.
You are advised to do cardio training for a long time, starting from a slow to moderate pace. For example, you could do a 30 second sprint at maximum speed, then continue with 20 crunches and repeat 5-8 times.
x
