If you want to develop flat abs and you are willing to put some work into it, you have come across the right article. Here you’ll find a 30 day plan for flat abs. Just follow this plan and you will be on your way to flat abs. Let’s have a look at this plan and see how you can implement it.
1. Days 1 to 7
Planning
- Get motivation – Start your planning by finding your motivation. Writing down your reasons for wanting to get flat abs will motivate you.
- Set goals – Plan how you are going to get flat abs by setting smart goals – goals that are specific, measurable, attainable, realistic and time bounded.
- Commitment – Promise yourself to commit to your goals and let nothing stand in your way of achieving it.
Exercise
- Cardio – Start your exercise off slow by doing some light cardio exercise like walking, swimming, riding bike or light jogging for 20 minutes, 3 times a week.
- Weight training – Start your weight training with very light weights doing one upper and one lower body workout of 30 minutes each. You can find super effective weight training workouts in the truth about abs workout guide.
- Abs exercises – Start your abs exercises also slow and do only crunches.
Diet
- Consume slightly less calories – Eat a bit less to help you lose a bit weight in order to see your abs.
- Start eating 6 small meals more often – 6 small meals will keep you fuller for longer and will also boost your metabolism.
- Eat healthy – Make sure you consume no take aways and stick to lean protein, vegetables, whole grain carbs, healthy fats and lots of fruit.
2. Days 8 to 22
Exercise
- Cardio interval training – Switch over to cardio interval training for 20 minutes, 3 times a week.
- Weight training – Use heavier weights than before, but do 3 weight training sessions of 30 minutes each a week – doing upper and lower body.
- As exercises – Do the following abs exercises: Crunches, oblique crunches, the plank and the bicycle exercise.
Diet
The same principals apply as in week 1.
3. Days 23 to 30
Exercise
- * Cardio* – Do the same cardio as weeks 2 and 3.
- Weight training – Do the same exercises as weeks 2 and 3, but increase your weight load.
- Abs exercises – Do the same exercises as weeks 2 and 3, but do them with weights.
Diet
The same apply as for weeks 2 and 3.
This plan is sure to help you develop flat abs. But if you want to make sure that you get a six pack, you have to check out the truth about abs ebook – it includes everything that you need to build a six
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