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How To Get Total Six Pack Abs Without Spending A Dime __EXCLUSIVE__

How to Get Total Six Pack Abs Without Spending a Dime

Do you want to have a ripped and defined core that turns heads wherever you go? Do you think you need to spend a lot of money on expensive supplements, equipment, or programs to achieve your dream physique? Think again. In this article, you will discover how to get total six pack abs for free by following a simple and effective 12-week ab workout plan and a healthy diet.

How to Get Total Six Pack Abs Without Spending a Dime

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What is Total Six Pack Abs?

Total Six Pack Abs is a term that refers to having a low body fat percentage and well-developed abdominal muscles that are visible and attractive. To get total six pack abs, you need to focus on two main aspects: losing excess body fat and building your core strength.

Losing Body Fat

The first and most important step to getting total six pack abs is to lose body fat. You can have the strongest abs in the world, but if they are covered by a layer of fat, they won't show. To lose body fat, you need to create a calorie deficit, which means burning more calories than you consume. You can do this by eating less, exercising more, or both.

The best way to eat less is to follow a balanced and nutritious diet that consists of lean protein, complex carbohydrates, healthy fats, and plenty of fruits and vegetables. Avoid processed foods, added sugars, trans fats, and alcohol as much as possible. Aim to eat around 500 calories less than your maintenance level per day, which is the amount of calories you need to maintain your current weight.

The best way to exercise more is to do a combination of cardio and strength training. Cardio exercises such as running, cycling, swimming, or jumping rope can help you burn calories and improve your cardiovascular health. Strength training exercises such as lifting weights, doing push-ups, or doing squats can help you build muscle mass and increase your metabolism. Aim to do at least 30 minutes of moderate to vigorous exercise at least 3 times a week.

Building Core Strength

The second step to getting total six pack abs is to build your core strength. Your core is the group of muscles that support your spine and pelvis, including your rectus abdominis (the six pack muscle), your obliques (the side abs), your transverse abdominis (the deep abs), and your erector spinae (the lower back muscles). Having a strong core can help you improve your posture, balance, stability, and performance in various activities.

The best way to build your core strength is to do specific exercises that target your abdominal muscles and obliques. These exercises can be done with or without equipment, depending on your preference and availability. Some examples of effective ab exercises are crunches, planks, leg raises, bicycle crunches, mountain climbers, Russian twists, and side planks. Aim to do at least 20 minutes of ab exercises at least 3 times a week.

12-Week Ab Workout Plan

To help you get started on your journey to total six pack abs, here is a free 12-week ab workout plan that you can follow at home or at the gym. This workout plan includes various exercises that range from beginner to advanced level. You can modify the exercises according to your fitness level and goals.

The workout plan consists of three workouts per week: one for upper abs and obliques, one for lower abs and obliques, and one for full abs and obliques. The workouts are done in circuits, meaning you do one exercise after another with little rest in between. You can do two or three rounds of each circuit depending on your stamina. You can take 2-5 minutes of rest between rounds.

Here is the workout schedule for each week:


1Upper Abs and ObliqueLower Abs and ObliqueFull Abs and Oblique

2Upper Abs and ObliqueLower Abs and Oblique 04f6b60f66


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