Six pack abs is considered a symbol of masculinity. Most of men have to train hard to get a six pack abs. However, there are keys to getting a six pack abs for men in 4 weeks. Anyone has a six pack abs (actually 8 segments), but due to it is covered above by belly fat. Many thin people do not have belly fat but they lack of doing abdominal muscles exercise, so also do not see six pack abs.

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Keys to get a six pack abs for men in 4 weeks
Six pack abs is considered a symbolof masculinity. Most of men have to train
hard to get a six pack abs. However, there are keys to getting a six pack abs for
men in 4 weeks.
Anyone has a six pack abs (actually 8 segments), but due to it is covered above
by belly fat. Many thin people do not have belly fat but they lack of doing
abdominal muscles exercise, so also do not see six pack abs. Therefore the
principle of getting six pack abs is to reduce coverage of belly fat and training
for abdominal muscles exercise.
1. Do high-intensity exercise atleast4 times / week
How long do six pack abs have emerged? It depends on how much the amount
of bodyfat on your body. Normally if the bodyfat is at 10 percent or less, six
pack abs will reveal very clearly, even if your bodyfat is about 14% only see 2
pack in the upper abdomen.
Practicing sports, especially weight training combines with cardio is the
effective and fast way to burn the excess fat. Heavy weight training will burn
about 400 calories per hour. Every 30 minutes of cardio (jogging on the
machine, jumping rope, cycling, elliptical training machine...) loss from 250-
350 calories. According to calculations, 1kg of fat produced 9,300 calorie, so if
you train a day to consume 500 calories and keep diet, in a month (with an
average of 20 days of training) you will lose about 1.1 to 1.2 kg of fat.

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2. Do not too much crunch
This may seem contradictory. However, you must understand that the
abdominal muscles as well as other muscle groups, it also needs rest to recover
and develop. The continuous abdominal training will create "lesions"
continuously and abdominal muscles cannot develop. Next, the abdominal
muscles are only small muscle groups, burn energy level is not high. You need
to be divided equally among the plan train large muscle groups alternating with
abdominal training.
3. Eat meat and protein
When the muscles work hard, they need protein to regenerate and help growth.
According to nutrition principles, people who do exercise need to supplement
more protein than normal people. According to calculations, the average person

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need 1 gram of protein / 1 kg weight / day, sports players need 1.5 grams - 2
grams / 1kg / day. There are many sourceof protein may be found in lean meat,
chicken breast, beef, soybeans, chickpeas, black beans. However, vegetable
protein takes longer to metabolism than animal protein. Do not eat too many
carbohydrates, sugar. Strengthening eat vegetables, fruits to compensate the
gaps of the stomach by cutting starch.
4. Get enoughsleep
When you practice diligently sport, your bodywill secrete more testosterone
and this hormone helps develop muscle system, improves circulation and
physiology of the body. The hormone testosterone is often the endocrine glands
most bodyreleases when you are sleeping. The lack of sleep or regularly sleep
late that your bodydoes not have time to rest, recover. Lack of sleep causes the
bodyto producecortisol stress hormone. This hormone causes fat is trapped in
the stomach, slows metabolism, causing the bodyto store fat easily stomach.
5. Keep achievements

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According to the experience of fitness professionals usually, just neglect the
workout and eating indiscriminate drinking only 1 month is all your efforts will
dissipate, 6 pack abdomen will become... 1 pack. So when you exercise heavily
to get 6 pack abs then you do not need to exercise too hard anymore but just
moderate strength training and eating abstinence know to keep the style of
"peak”. In general, you have to controlthe way of eating, drinking, living to get
achievements you desired.