How can women develop a six-pack?

The vest line is a standard to measure whether a person has a well-proportioned body. Many people hope to be called as having a vest line. In fact, both men and women can train their own vest lines. Of course, they must master the method of practice. So how do women train their vest lines? This is an issue that many women are concerned about. Let’s learn about it together!

Without losing fat, no abdominal strength training can help you get a six-pack. Because the energy used by muscles during strength training comes from sugar, not fat. Therefore, strength training cannot directly reduce body fat. Plank is a static exercise that is very effective for training the abdominal muscles.

If you want to show off your abs, you have to keep your body fat percentage below 20%. This requires you to do regular aerobic exercise that involves the large muscle groups of your whole body, and at the same time strictly manage your diet. Aerobic exercise should be done at least 5 days a week, about 50 minutes each time, and your heart rate should be kept within 50%~75% of your maximum heart rate (220-age) for the best fat loss effect. The dietary structure should be adjusted to a high-protein, low-fat, low-carbohydrate structure to ensure sufficient protein intake every day to avoid muscle loss.

If you want to have a six-pack now, you need to control your diet and do aerobic exercise to achieve it. Controlling diet mainly focuses on the total drink intake and the structure of each nutrient. The total amount cannot exceed the normal daily requirement, and the structure should be high in protein, low in fat and low in carbohydrates. The most important thing here is to get enough protein! Otherwise it will reduce muscle weight.

Running, jogging 12 kilometers 3 to 5 times a week, my body fat percentage has now dropped to 15%. However, due to insufficient protein supplementation, I feel hungry very easily and have an overwhelming urge to eat sweets.

If you want to develop your own abs, generally speaking, physical exercise is essential. You must lose body fat. You must do aerobic exercise for no less than 5 days a week, and each time should be about an hour. In addition, it is also necessary to control your diet. While ensuring your body's nutrition, do not overeat or overdrink.