Good Lifestyle

There are tons of items on the web filled with food and exercises that promise to deliverSix-Pack ABS.

While having access to all the best Intel, it's great, it can also be totally overwhelming. Whether you are a beginner well-being or seeks to amplify your results, it is not always clear how to get started and it is not realistic to restore your entire night routine. For this very reason, we recruited three of the main fitness names to help us set up the 3 × 3 plan for the ABS of 6 pack. The best part? Following this will not give you a lot of head - but it will provide the results you want. Simply incorporate the three exercises and three fat burning foods lower than your existing healthy lifestyle and look at the melting of the flab.

Dan Roberts is one of the best coaches in the United Kingdom. He specializes in the search of the A-Listers in the form of photo session, movies and appearances.

Old pro-cyclist,Jimmy Minardi is a certified personal trainer, a yoga instructor and founder ofMinardi Training. It is a gurdy gurfeed for celebrities like Dylan Lauren, high-power CEOs and politicians.

Jay Cardiello is an expert in the form of fitness and nutrition that carved the bodies of some of the main superstars of the music scene, including 50 cents andJ.LO.

Treadmill incline sprints

20 sets of sprints of 30 seconds with a recovery of 30 seconds

Why it works

"Sprint builds the muscle that helps burn fat quickly. In addition, the action of driving the legs initiates the abs and the kernel" explains Roberts. "The sooner you go and the more your recovery will be shorter, the more your abs grow."

How to do

Step 1: Keeping your feet on each side of the belt, set your treadmill on an inclination of 10%. Then set the machine to a difficult speed. This usually represents at least two miles per hour faster than your distance racing speed. So, for example, if you are usually jogging at 6.5 m / h, your sprint speed is full at least 8.5 mph.

2nd step: Press the soil running for 30 seconds solids. Then slow down the belt to a comfortable walk and put your feet on each side once you feel comfortable. Recover for a total of 30 seconds before repeating this 19 plus pattern. These circuits should take you exactly 20 minutes.

Training advice

Warm up with a 5-minute walk before starting the sprint circuit. If suggested speeds and slopes are too easy or difficult for you, adjust the settings accordingly.

Washing machine

3 sets of 10 on each side

Why it works

"The washing machine is a unique exercise that builds stability, balance and basic strength," says Cardiello. "Unlike traditional basic exercises that you are lying down, this movement is a complete body exercise, which is more difficult and stimulates calorie burns."

How to do

Step 1: Start in a position of traditional push-up with shoulder feet with shoulder width. Then place your right hand behind your head, keeping a straight line of your shoulders at your heels.

2nd step: Brace your kernel and rotate your right shoulder and under your body to your left elbow, then save the same path to the ceiling.

Step 3: After completing 10 representatives on this side, go and exercise with your left hand behind your head.

Medicine Ball Tilt Sit Ups

3 sets of 10, with a rest of 30 seconds between the two

Why it works

"This is one of the few AB exercises that engage all the muscles of the stomach, while working arm and the muscles of the back", explains Minardi. "The downward inclination and weight add an extra challenge to your ABS, which can really help them shine."

How to do

Step 1: Find an oblique gym board and hang your feet under the cobblestones.

2nd step: Keep a medicine ball on your head and unplicate to the end, hire the kernel.

Step 3: Then lift up your core in the sitting position, keeping the ball on the head.

Step 4: Hold this contraction for a moment, then lower slowly.

Training advice

Increase the angle of the board or weight of the ball for more than one challenge.

Organic Turkey cooked at home

Eating meat meats, like Turkey, has been shown to metabolism and stimulate satiety, which can reduce your overall caloric consumption and help your abs Pop, explains Roberts. He suggested preparing a bird over the weekend, cutting it in slices and storing it in the refrigerator so that your protein is prepared and ready for your weekly lunches and your dinners. To add flavor to his meat, he loves to salute on paprika and basil before putting it in the oven.

Fish

"When fat loss is the goal, I recommend eating fish, such as wild salmon or tuna," says Minardi. "Fish is an excellent source of protein and has essential amino acids that facilitate muscle growth, which can in turn help you fry fat. In addition, healthy greases and vitamin D in fish reduce the risk. cardiovascular disease. " To harvest the benefits, add the smoked salmon to your morning omelettes, canned tuna with a packed salad of vegetables or tuna sashimi with a few lawyer for dinner.

Broccoli

"Broccoli contains phytochemicals that increase testosterone and struggle body fat storage," says Cardiello. "To not mention, it also has more vitamin C than orange and contains large amounts of antioxidants that help repair the muscles and stimulate the immune system. This vegetable is a must to eat when you try to you to lean on." Add broccoli to your eggs a.m., throw them in your salads and fries, or roast her with garlic and olive oil to serve a turkey or fish.