You can calculate your body fat percentage by entering in your height, weight, age, and a few measurements at http://bmi-calories. com/body-fat-percentage-calculator. html. If you’re a man, aim for a body fat percentage of 6-13%. [3] X Research source If you’re a woman, work toward a body fat percentage of 12-20%. [4] X Research source
Crunches - 3 sets of 10-12 reps[6] X Expert Source Laila AjaniFitness Trainer Expert Interview. 31 October 2019. Planks - 5 reps, holding for as long as you can Sit ups - 3 sets of 10-12 reps Chin ups - 2 sets of 10 reps Hanging leg lifts - 3 sets of 10-12 reps
Bridges - 2-3 sets of 12 reps Stability ball knee tucks - 2-3 sets of 8-12 reps Side planks - 5 reps, holding for as long as you can Flutter kicks - 3 sets of 15-20 reps Bicycle crunches - 3 sets of 15 reps
Running Using an elliptical Cycling Jumping rope Rowing
Devote each workout session to either ab, core, or cardio exercises. For example, on Monday you could do a variety of ab exercises, like crunches, planks, and sit ups. Then, on Tuesday you could do a variety of core exercises, like bridges, side planks, and flutter kicks. If you’re trying to lose weight while getting a six pack, you may want to devote 2 or more days of the week to just cardio exercises.
Fish Beans Reduced fat Greek yogurt Reduced fat cottage cheese Nuts Eggs
Whole grains Fruits and vegetables Legumes
Avocados Walnuts Olive oil Almond butter
15–20 fluid ounces (440–590 mL) of water 1-2 hours before your workout. 8–10 fluid ounces (240–300 mL) of water 15 minutes before your workout. 8 fluid ounces (240 mL) of water every 15 minutes during your workout. Stick to water and avoid drinking sugary sodas and energy drinks.
You can also keep track of what you’re eating through a fitness app like MyFitnessPal or Calorific.
