Having the best exercise routine is not going to get you anywhere fast, unless your body fat mass index is around those figures. Now, measure your body fat index so you know exactly what your training position is! Secondly, having a strict diet drafted out is very important.
It doesn’t do you any good to set up a quick, temporary workout program for your abs that you ditch at the first sign of boredom or frustration. So you’re going to have to experiment with what you’ll stick with in the long term if you expect to keep your six pack once you have it.
The reason for this is that crunches and situp exercises isolate ab muscles, which only tone them, but don’t burn the layer of fat above them. Another reason situps and crunches don’t work to get a nice set of abs is that it is not possible to spot train any one area of the body.
To get 6 pack abs it would be best to get some abdominal exercises in. That is pretty obvious, right? Six pack exercises can be brutal on the stomach but they do their job. Finding those workouts for abs is not too difficult. Crunches are a long time favorite for many; one could also try a lying bicycle, twisted crunches, or a jackknife. There is a plethora of ab workouts one could look into and do right in their own home.
Before I go on please note that this is a slightly different workout for abs in that we will be mixing direct ab exercises with total body exercises then finishing off with an interval training routine. Always complete the required amount of reps for each exercise before moving onto the next one So for example if you can only do 4 chin ups with knee raises in one go have a quick break then do them again until you finish the set. Keep any rest time between exercises to a minimum. OK ready to start here we go.
Intensity is key – Unless you really push yourself hard in the pool, you will not get decent results. You will just be passing the time away in the pool. You may have fun, but your body won’t be attracting any kind of attention around the pool any time soon.
An example of this would be a dumbell bench press and then straight into a Bulgarian split squat or another example would be a lat row followed by step-ups.
Taking your goals into account, you would want a diet that promotes fat loss. So, incorporate well balanced meals as your diet and eating smaller portions of meals. For your case it is advised that smaller portions of meals up to 6 meals a day helps increase metabolism and thus burn fat faster.