{"id":353730,"date":"2022-04-29T14:49:46","date_gmt":"2022-04-29T12:49:46","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=353730"},"modified":"2024-05-01T16:26:36","modified_gmt":"2024-05-01T14:26:36","slug":"proven-six-pack-guide-for-beginners","status":"publish","type":"post","link":"https:\/\/gymbeam.com\/blog\/proven-six-pack-guide-for-beginners\/","title":{"rendered":"A Proven Guide to a Six-Pack: Diet and Training Routine for Sculpted Abs"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.com\/blog\/proven-six-pack-guide-for-beginners\/#What_is_the_most_important_thing_for_building_a_six-pack\" title=\"What is the most important thing for building a six-pack?&nbsp;\">What is the most important thing for building a six-pack?&nbsp;<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.com\/blog\/proven-six-pack-guide-for-beginners\/#How_to_lose_belly_fat_and_get_a_six-pack\" title=\"How to lose belly fat and get a six-pack?\">How to lose belly fat and get a six-pack?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.com\/blog\/proven-six-pack-guide-for-beginners\/#10_tips_for_a_six-pack\" title=\"10 tips for a six-pack\">10 tips for a six-pack<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.com\/blog\/proven-six-pack-guide-for-beginners\/#How_to_sculpt_your_abs_with_the_help_of_a_diet\" title=\"How to sculpt your abs with the help of a diet?\">How to sculpt your abs with the help of a diet?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.com\/blog\/proven-six-pack-guide-for-beginners\/#How_to_sculpt_your_abs_with_exercise\" title=\"How to sculpt your abs with exercise?\">How to sculpt your abs with exercise?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.com\/blog\/proven-six-pack-guide-for-beginners\/#What_next\" title=\"What next?\">What next?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.com\/blog\/proven-six-pack-guide-for-beginners\/#What_should_you_remember\" title=\"What should you remember?\">What should you remember?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Are chiselled abs or a six-pack one of your dream goals? You&#8217;re definitely not alone. Sculpted abdominal muscles on an athletic body are a modern symbol of aesthetic perfection, which, however, is very often ephemeral. Thanks to winning a genetic lottery, some people have a six-pack all year round without much effort, while others have to take a more difficult and winding path to get there. Not to worry though, this is no Mt. Everest climb. <strong>All you need to do is make a few changes in your lifestyle over the long term and work consistently towards your goal.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_is_the_most_important_thing_for_building_a_six-pack\"><\/span>What is the most important thing for building a six-pack?&nbsp;<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>You have to be aware that exercise&nbsp;alone&nbsp;isn&#8217;t enough to get a six-pack. Other factors also have an influence. But unfortunately, you can still come across internet articles and famous people who claim that doing hundreds of sit-ups a day works best for chiselled abs. If you&#8217;re one of the children of the 90s, you may remember pop princess <a class=\"ek-link\" href=\"https:\/\/www.lifeandstylemag.com\/posts\/britney-spears-ab-workout-151365\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Britney Spears<\/a> claiming to do <strong>1,000 sit-ups a day<\/strong> at the height of her fame. The whole world admired her for her toned abs. But in some interviews, she forgot to mention that she also goes running, does yoga and practices dance choreography daily. She probably also kept a strict diet, all under the supervision of strict trainers. Moreover, this doesn&#8217;t mean that if you emulate her plan, you&#8217;ll get the same results.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>The truth is that<strong> in order to see&nbsp;your pack of&nbsp;abdominal muscles, you need to have a certain percentage of fat on the body.<\/strong> This is influenced by inherited genetic predispositions from our parents, which also determine the distribution of fat in the body. Genes have a huge influence on whether our abs appear with, say, 22% body fat or whether you need to lose weight down to 18% or less (in the case of a woman).<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Furthermore, <strong>not all of us can have a six-pack, some have to make do with a four-pack and others even have an eight-pack.<\/strong> This, in turn, is determined by the anatomy of the rectus abdominis muscle which has bands of connective tissue crossing it horizontally. These bands give the appearance of multiple packs stacked on top of each other on either side of your abdomen. Once toned, the rectus abdominis becomes your 4, 6, or 8 pack. If there are only 4, don&#8217;t be disappointed. <a class=\"ek-link\" href=\"https:\/\/www.builtreport.com\/arnold-schwarzenegger-four-pack-abs\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Arnold Schwarzenegger<\/a> had the same number in his prime. <span class=\"tadv-color\" style=\"color: #ff6600;\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you want to learn more about why abdominal exercises alone are not enough to lose belly fat, read our article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/stomach-crunches-and-sit-ups-why-they-do-not-help-you-lose-stomach-fat\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Crunches and Sit-ups: Why They Won&#8217;t Help You Lose Belly Fat?<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/04\/iStock-898979412-1124x749.jpg\" alt=\"How to get a six-pack?\" class=\"wp-image-352983\" style=\"width:843px;height:562px\" title=\"How to get a six-pack?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/iStock-898979412-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/iStock-898979412-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/iStock-898979412-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/iStock-898979412-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"How_to_lose_belly_fat_and_get_a_six-pack\"><\/span>How to lose belly fat and get a six-pack?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>For most of us, abdominal muscles are hidden under a layer of fat, but this is perfectly natural from an evolutionary point of view. If you want to sculpt your abs, you will need to lose weight overall.<strong> This cannot be done without a comprehensive approach that covers a <\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/caloric-deficit-how-to-lose-weight-and-also-have-a-life\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>caloric deficit<\/strong><\/a><strong>. <\/strong>You will have to reduce your maintenance intake (not losing weight or gaining weight) by 10-20% or 500 kcal. In this way, you simply start to lose weight gradually. This can be achieved by reducing energy intake from your diet, increasing energy expenditure through exercise and sport during the day, or a <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/diet-cardio-and-strength-training-what-is-best-for-weight-loss\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">combination of these two approaches.<\/a> <span class=\"tadv-color\" style=\"color: #ff6600;\">[2\u20134]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>In the quest for chiselled abs, you should not forget about <strong>comprehensive strength training<\/strong><strong>.<\/strong> Include several ab exercises for targeted strengthening of this area. After all, the abdominal muscles are just like any other. Without sufficient load, they will not enlarge on their own and will not be as visible. Moreover, support your healthy diet and regular exercise by sleeping enough and taking care of your mental health.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Interested in basic advice and specific steps for losing belly fat? Then you shouldn&#8217;t miss our article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/lose-belly-fat-and-get-into-shape-with-our-simple-guide\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Lose Belly Fat and Get in Shape with Our Simple Guide.&nbsp;<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/04\/6ba406b6f53dc53b8b9fbbf841a7725a.1600x1200-1124x750.jpg\" alt=\"How to lose belly fat?\" class=\"wp-image-352969\" style=\"width:843px;height:563px\" title=\"How to lose belly fat?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/6ba406b6f53dc53b8b9fbbf841a7725a.1600x1200-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/6ba406b6f53dc53b8b9fbbf841a7725a.1600x1200-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/6ba406b6f53dc53b8b9fbbf841a7725a.1600x1200-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/6ba406b6f53dc53b8b9fbbf841a7725a.1600x1200.jpg 1600w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"10_tips_for_a_six-pack\"><\/span>10 tips for a six-pack<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>A six-pack is best achieved by making simple changes to your diet and training plan. By modifying your diet, you will reduce your caloric intake, making it easier to achieve a caloric deficit. This will promote weight loss and reduce body fat percentage. By exercising and working out properly, you will build perfectly shaped abs.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"How_to_sculpt_your_abs_with_the_help_of_a_diet\"><\/span>How to sculpt your abs with the help of a diet?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">1. Start slowly and go easy<\/h3>\n\n\n\n<p>The journey to toned abs is not a sprint, but rather a long-distance run. That&#8217;s why you have to be careful not to overdo it in the beginning. If you go all-or-nothing and start losing weight by starving yourself or drastically halving your energy intake, you will probably run out of steam very soon. At the same time, health problems related to a <a class=\"ek-link\" href=\"https:\/\/gymbeam.cz\/blog\/co-se-deje-s-telem-kdyz-malo-jite\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">low dietary intake<\/a> can occur. <strong>It is better to spread your efforts over the entire length of the course and incorporate changes in diet and other areas of your life gradually.&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>To start, set a calorie deficit between 10-30%. Higher values are not sustainable in the long term and may pose a health risk.<\/li>\n\n\n\n<li><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/online-energy-intake-and-macronutrient-calculator\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Use our online energy intake calculator<\/strong><\/a> to calculate your calorie and macronutrient (protein, carbohydrate, fat) intake based on your body parameters and daily activities.<\/li>\n\n\n\n<li>When creating a diet for weight loss, you should not only follow the calculated numbers, but also the rules of a healthy eating. A <a href=\"https:\/\/gymbeam.com\/blog\/what-is-a-healthy-diet-and-how-to-learn-to-eat-healthy\/\">healthy plate<\/a>, for example, can help with this by estimating the portion size of protein, carbohydrates and fat in one go.<\/li>\n\n\n\n<li>The final amount is then adjusted according to how many calories and individual macronutrients you want in your meal.<\/li>\n\n\n\n<li>This will give you a basic recommendation that you can start to follow and see how your body reacts to the changes. The ideal is to monitor body weight and a few other body parameters such as waist, abdominal, hip or thigh measurements.<\/li>\n\n\n\n<li>According to the results, you can then adjust the values after a month or a longer period of time.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you want to track your energy and macronutrient intake in more detail, then you shouldn&#8217;t miss our article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/a-simple-guide-on-how-to-count-calories-and-achieve-your-goals\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>A Simple Guide on How to Count Calories and Achieve Your Goals.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">How long does it take to lose a kilogram of fat?&nbsp;<\/h4>\n\n\n\n<p><strong>To lose 1 kg of fat you need to burn 7700kcal.<\/strong> To start with, based on changes in your diet, you get into a daily calorie deficit of 500 kcal. While this may seem like a huge number at first glance, it is not. In fact, with this deficit, you may be able to burn a kilo of fat in as little as 15 days. So in a month you can say goodbye to 2 kg of fat, which is the ideal pace for weight loss. <span style=\"color: #ff6600;\">[5]<\/span><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/04\/IMG_8248-1124x749.jpg\" alt=\"How to sculpt your abs?\" class=\"wp-image-353117\" style=\"width:843px;height:562px\" title=\"How to sculpt your abs?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/IMG_8248-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/IMG_8248-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/IMG_8248-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/IMG_8248-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. Use meal prep<\/h3>\n\n\n\n<p>Quality preparation is half the battle, even when changing your diet. Once you have planned what you will eat during the day, you need to purchase everything you need and can start cooking. <strong>There&#8217;s no need to have all the courses prepared days in advance.<\/strong> It is enough to prepare the meat, side dishes and other meals that take more time to make. It can take only 1-2 hours during the weekend. Then you just portion food in an individual portions in containers and add fresh vegetables, fruits or anything else. When all portions run out, simply make time to prepare more food one day a week and repeat the process.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>With meal prep, you can avoid improvisation and ravenous hunger,<\/strong> which could make it easy to succumb to sweets or tempting fast food. It&#8217;s also a good idea to have healthy snacks on hand in the form of fresh fruit, a <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/nutty-mix-with-strawberries-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">mix of nuts and dried fruit<\/a> or <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/protein-bars\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">protein bars<\/a>. <strong>These foods can help you fight off hunger and sweet cravings.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>This can easily prevent you from eating a whole chocolate bar or packet of crisps, which could mean exceeding your daily calorie intake and saying goodbye to a calorie deficit. But even in the case of healthy snacks, you should keep an eye on the quantity and count calories.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you&#8217;re wondering how to make meal prep even more effective, you shouldn&#8217;t miss our article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/sample-meal-prep-plan-for-2000-kcal\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Sample Meal Prep Plan for 2000 Kcal.<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"726\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/04\/iStock-629804798-1124x726.jpg\" alt=\"Six-pack and diet\" class=\"wp-image-352997\" style=\"width:843px;height:545px\" title=\"Six-pack and diet\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/iStock-629804798-1124x726.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/iStock-629804798-400x258.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/iStock-629804798-1536x992.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/iStock-629804798-2048x1322.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">3. Add protein and fibre to your diet&nbsp;<\/h3>\n\n\n\n<p>In a calorie deficit, it&#8217;s only natural to be hungry more often, so you look for ways to eat satiating meals while not exceeding your calorie intake. <strong>Fortunately, there are foods that have a high satiating capacity.<\/strong> These include high protein foods such as meat, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/moimuv-protein-milkshake-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">dairy<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/liquid-egg-whites-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">eggs<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/tofu-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">tofu<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/bio-tempeh-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">tempeh<\/a>, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/protein-wpc-80-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">whey<\/a> or <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/bio-vegan-protein-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">vegan<\/a> protein. Therefore, it is important to have protein in every meal and combine it with carbohydrate and fat sources. The aforementioned healthy plate will help you with this distribution. <strong>For weight loss, it is generally recommended to eat about 1.2 &#8211; 2g of protein per kilogram of<\/strong> <strong>body weight,<\/strong> depending on physical activity. <span class=\"tadv-color\" style=\"color: #ff6600;\">[6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>In addition to protein, fibre can also help increase satiety. It can be found naturally in fresh and dried fruit, vegetables, <strong>legumes<\/strong>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/natural-nuts-mix-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">nuts<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/gluten-free-fine-oats-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">oats<\/a>, <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/bio-quinoa-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">quinoa<\/a> and other cereals or legumes, or in wholemeal bread. Its sources also include <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/bio-psyllium-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">psyllium<\/a>, <a href=\"https:\/\/gymbeam.com\/apple-fiber-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">apple fibre<\/a> or a <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/daily-fiber-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\">complex supplement<\/a> in the form of a powder that can be added to yoghurt or drinks. This is because fibre binds water as it passes through the digestive tract, allowing it to pass through the stomach more slowly, <strong>thus keeping you full longer.<\/strong> The recommended daily intake of dietary fibre is between 25-30g. <span class=\"tadv-color\" style=\"color: #ff6600;\">[7]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>You can learn more about the benefits of psyllium and other types of fibre in our article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/psyllium-the-beneficial-fiber-not-only-for-the-proper-digestion\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Psyllium &#8211; A Beneficial Fibre Not Only for Proper Digestion.<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/04\/iStock-1309751251-1-1124x750.jpg\" alt=\"Diet to get a six-pack\" class=\"wp-image-353025\" style=\"width:843px;height:563px\" title=\"Diet to get a six-pack\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/iStock-1309751251-1-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/iStock-1309751251-1-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/iStock-1309751251-1-1536x1025.jpg 1536w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">4. Save calories and make smart use of low-calorie foods<\/h3>\n\n\n\n<p>Another way to make your diet healthier is to use low-calorie foods and a variety of lower-sugar and lower-fat alternatives. Vegetables, for example, are not only suitable for salads, but also as a low-calorie substitute for classic carbohydrate side dishes. <strong>This will reduce the energy value of the whole meal, increase its<\/strong> <strong>volume and increase the amount of fibre.<\/strong> This way, the meal will keep you full for longer.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">How to reduce the energy value of food with low-calorie alternatives?&nbsp;<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Grated <strong>zucchini<\/strong> or baked <strong>spaghetti squash<\/strong> can be used instead of the classic spaghetti.<\/li>\n\n\n\n<li>Finely grated cauliflower is a good substitute for rice or couscous.<\/li>\n\n\n\n<li><strong>Portobello mushrooms<\/strong> are ideal as a low-calorie alternative to a classic burger bun.<\/li>\n\n\n\n<li><strong>Grated zucchini<\/strong> is also suitable for making your <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-quick-post-workout-high-protein-porridge\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">porridge<\/a> more nutritious.<\/li>\n\n\n\n<li><strong>Sliced eggplant<\/strong> can be used as a base for mini pizzas.<\/li>\n\n\n\n<li><strong>Celery, beetroot or carrots<\/strong> can be used instead of potatoes to make vegetable fries.<\/li>\n\n\n\n<li><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.com\/bio-zero-spaghetti-385g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Pasta<\/strong><\/a><strong> and <\/strong><a href=\"https:\/\/gymbeam.com\/bio-zero-rice-385g-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>rice<\/strong><\/a> can be replaced by alternatives made from konjac flour, which have only 7 kcal per 100g. This way you will save several hundred calories.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>You can also save calories on flavourings and oils you use in cooking or baking. Use simple tips to <strong>reduce the amount of fat, sugar and calories in your food. <\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">How to save calories when cooking and baking?&nbsp;<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Regular sugar can be replaced with sweeteners<\/strong> that are completely calorie-free or contain significantly fewer calories.<\/li>\n\n\n\n<li><strong>A good example is calorie-free <\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/erythritol-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>erythritol<\/strong><\/a><strong> or <\/strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/xylitol-1000-g-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>xylitol<\/strong><\/a>, which have about 40% fewer calories than regular sugar. Chicory syrup, flavoured <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/flavour-powder-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">sweetener powders<\/a> or flavour <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/flavor-drops-30-ml-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">drops<\/a> are also a good alternative.<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.com\/coconut-oil-spray-201-g-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>Spray oil<\/strong><\/a> is suitable for greasing a baking tray or for roasting vegetables or meat. This makes it easier to keep track of how much oil to use.<\/li>\n\n\n\n<li>High-calorie sauces can be replaced by <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/stevia-sweetened-ketchup-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">ketchup<\/a> sweetened with stevia or salad <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/calorie-free-caesar-dressing-320-ml-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">dressing<\/a>, which contains only 0.9 kcal per serving. This makes every salad a delicious dish without extra calories.<\/li>\n\n\n\n<li>To flavour sweet treats, you can use ZERO <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/calorie-free-chocolate-syrup-320-ml-gymbeam.html\">chocolate or salted caramel<\/a> flavoured syrup, which has 0 kcal per serving.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you&#8217;re interested in other foods that can help you save calories, you&#8217;ll find them in our article <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/the-best-alternatives-to-garnishes-sugar-and-sauces-that-make-it-easier-to-lose-weight\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong> The Best Alternatives to Side Dishes, Sugar and Sauces that Make It Easier to Weight.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"44254,8350,28792,7185,53725,3738,1562,46435,44248,29956,64225,58828,46033,29117\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5. Make a shopping list and don&#8217;t go to the supermarket hungry<\/h3>\n\n\n\n<p>If you can&#8217;t resist cookies, ice cream or mayonnaise salad, it&#8217;s safer to buy as little of these foods as possible, and ideally not at all. They&#8217;re full of sugar, fat and calories that won&#8217;t make your six-pack journey any easier.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>More like the opposite. For example, one cup (460ml) of creamy ice cream contains approximately 1200 kcal, which is more than twice the calorie value of a normal lunch. In this respect, it is safer to stick to the rule of what you<strong> don&#8217;t have at home, you don&#8217;t eat,<\/strong> and thus create a more favourable environment for achieving your goals.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you go to the supermarket, it is better to have a shopping list at hand and follow it. Also, it will be safer to go to the supermarket after food. That way you won&#8217;t have a strong urge to buy sweets and other snacks that might seem like the best way to fight off cravings in a weak moment. This way, you only bring home the food you really need to prepare the meals you have planned. But that doesn&#8217;t mean that sweets are off limits to us forever. <strong>The key is to stick to a long-term plan and not let a little detour derail you completely. <\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>If you&#8217;re interested in more practical advice on grocery shopping, check out our article on<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/7-tips-on-how-to-make-the-right-choices-and-purchase-groceries\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong> 7 Tips on How to Make the Right Food Choices and Purchase Groceries.<\/strong><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/04\/iStock-1194709125-1124x749.jpg\" alt=\"How to purchase healthy foods?\" class=\"wp-image-353132\" style=\"width:843px;height:562px\" title=\"How to purchase healthy foods?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/iStock-1194709125-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/iStock-1194709125-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/iStock-1194709125-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/iStock-1194709125-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"How_to_sculpt_your_abs_with_exercise\"><\/span>How to sculpt your abs with exercise?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">1. Establish a clear training plan<\/h3>\n\n\n\n<p>A well-developed training plan is another piece of the puzzle to achieving chiselled abs.<strong> Its foundations are based on comprehensive strength training.<\/strong> This is important for muscle development of the whole body and its overall strengthening.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>In most strength exercises, you also activate the core of the body, the main part of which is the abdominal muscles. You can observe this especially during squats or deadlifts, when you use your core to keep the back stable and the abdominal cavity tight, which is important for the correct technique of the exercise. The advantage of strength training is also the fact that it <strong>properly accelerates the metabolism.<\/strong> After it&#8217;s over, you can burn more calories somewhat for free for up to 48 hours. <span style=\"color: #ff6600;\">[8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">How to plan your workouts?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Within a week you can plan 2-3 full-body workouts including complex or multi-joint exercises (squats, deadlifts, bench press). At least two workouts should include abdominal exercises.<\/li>\n\n\n\n<li>You can divide your workouts into <strong>lower<\/strong> (butt, legs) and <strong>upper<\/strong> (shoulders, arms, back, abdomen) <strong>body parts.<\/strong> Each of which should be exercised ideally twice a week. This way you get to four training sessions.<\/li>\n\n\n\n<li>If you want to focus on abs you can <strong>add 1-2 more ab workouts<\/strong> and you can do them at home. This way you will exercise the abs 3-4 times a week.<\/li>\n\n\n\n<li>You should plan in advance which exercises to include for all areas and also write down the weights and the number of reps and sets. All this can then be adapted to current goals and limits.&nbsp;<\/li>\n\n\n\n<li>In order to avoid stagnation, you should adjust the training plan from time to time (for example, once a month) and<strong> increase the load or<\/strong> <strong>number of repetitions.<\/strong> <span style=\"color: #ff6600;\">[9-10]<\/span><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/04\/TC301345-1124x749.jpg\" alt=\"How to plan a workout for a six-pack?\" class=\"wp-image-353053\" style=\"width:843px;height:562px\" title=\"How to plan a workout for a six-pack?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/TC301345-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/TC301345-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/TC301345-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/TC301345-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">2. Add some cardio<\/h3>\n\n\n\n<p>Cardio is even more effective at burning calories than strength training. That&#8217;s why it shouldn&#8217;t be missing in your plan. You can<strong>&nbsp;run, cycle or even dance your way to our dream six-pack.<\/strong> It is entirely up to you which type of aerobic activity you choose. In your training plan you can then add it 2-3 times a week on rest days. However, if time permits, it is okay to do strength training and light cardio in one day.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">How many kcal does an average 65 kg woman and 80 kg man burn per hour of cardio? [11]<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">Activity<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">Output of a 65 kg woman per hour<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\">Output of an 80 kg man per hour<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Fast walking on flat ground at an average speed of 5.6 km\/h&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">280 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">344 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Swimming freestyle at light to moderate intensity&nbsp;&nbsp;<\/td><td class=\"has-text-align-center\" data-align=\"center\">377 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">464 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Inline skating<\/td><td class=\"has-text-align-center\" data-align=\"center\">455 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">560 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Cycling at an average pace<\/td><td class=\"has-text-align-center\" data-align=\"center\">520 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">640 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Running at an average speed of 8km\/h<\/td><td class=\"has-text-align-center\" data-align=\"center\">540 kcal<\/td><td class=\"has-text-align-center\" data-align=\"center\">664 kcal<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>If you are wondering how many calories you burn with other aerobic activities, and how long it takes to get rid of 1 kg of fat, read our article: <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/how-to-lose-a-kilogram-of-fat-and-how-much-energy-is-actually-hidden-in-it\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>How to Lose a Kilo of Fat and How Much Energy Is Actually Hidden in It?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. Try HIIT<\/h3>\n\n\n\n<p>High Intensity Interval Training, known as HIIT, is another way to add variety to your ab workout, cardio or circuit training. <strong>It alternates short intervals of high-intensity exercise with a break.<\/strong> The biggest advantage of HIIT is that you can do it for thirty minutes and get a good workout. Thanks to the high intensity, you burn a lot of calories in such a short time. HIIT is ideal for days when you can&#8217;t do traditional cardio or have little time and need to work out, for example, with your own weight. You can also add a short HIIT at the end of a strength training session to boost calorie burn. <span style=\"color: #ff6600;\">[12]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">How to plan your HIIT?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>First, choose the exercises<\/strong> you want to include. You can think of 5-10. It depends on your physical fitness and time availability.<\/li>\n\n\n\n<li>Most often, HIIT consists of a combination of cardio exercises, such as burpees or running in place, with more strength exercises such as squats with lunges or plank.&nbsp;<\/li>\n\n\n\n<li>Then determine the time of exercise and rest according to your physical fitness. The exercise interval typically lasts from 15-60 seconds and the rest period two to three times that.&nbsp;<\/li>\n\n\n\n<li>Remember the more effort you put into the workout, the more time we need to recover and restore energy in the muscles.&nbsp;<\/li>\n\n\n\n<li>Next, plan the number of sets (3-5), between which you can take a longer break of 1-2 minutes.&nbsp;<\/li>\n\n\n\n<li>You can also set up such a workout with time intervals by using mobile app like <a class=\"ek-link\" href=\"https:\/\/www.intervaltimer.com\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Seconds<\/a> or <a class=\"ek-link\" href=\"https:\/\/exercisetimer.net\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Exercise Timer.<\/a><\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\">       <\/h4>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"748\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/04\/EA84DE09-65FB-4707-9F39-4A536D533218-1124x748.jpeg\" alt=\"How to exercise abs?\" class=\"wp-image-353067\" style=\"width:843px;height:561px\" title=\"How to exercise abs?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/EA84DE09-65FB-4707-9F39-4A536D533218-1124x748.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/EA84DE09-65FB-4707-9F39-4A536D533218-400x266.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/EA84DE09-65FB-4707-9F39-4A536D533218-1536x1022.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/EA84DE09-65FB-4707-9F39-4A536D533218-2048x1362.jpeg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">4. Focus on abs workout<\/h3>\n\n\n\n<p>Now you already have two ab workouts in your training plan as part of strength training. Then you can add 1-2 more ab workouts, which you can do at home. And if you have to chop wood or do any other demanding activity, you can count it as an extra ab workout, because even with manual work you effectively strengthen the abdominal muscles.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>To tone every part of your abs, add various ab exercises targeting individual ab areas to each workout. This way, your workouts should include exercises for<strong> the straight abdominal muscles as well as the oblique and lower abdominal muscles and the centre of the body or core.<\/strong> Although the dream six-pack is made up of the straight abdominal muscles, the oblique muscles help to shape a slim waist and together they act as a kind of natural corset. The <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/what-exercises-for-the-lower-belly-are-really-best\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">lower abdominal exercises<\/a> are effective by firming this problem area and by strengthening the <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/17-most-effective-abs-exercises\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">core of the body,<\/a> which helps with correct posture.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Even with the abdominal muscles, you should not forget that the muscles adapt to load over time. That is why it is important to gradually increase the number of repetitions and the intensity by using various fitness accessories. You can make some exercises more challenging by adding a <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/ankle-and-wrist-weights-straps-2-kg-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">weight to your ankles<\/a>, using a <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/half-ball-gymbeam.html\">balance mat<\/a>, a&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/fit-ball-65-cm-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">fit ball<\/a> or by working out with a <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/active-weighted-vest-7-kg-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"z\u00e1t\u011b\u017eovou vestou. (opens in a new tab)\">weighted vest.<\/a> You can use a <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/suspension-training-set-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">suspension training system<\/a> or an <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/ab-wheel-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">ab wheel<\/a> for your ab workouts.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Looking for inspiration for ab workouts? Find it in our article<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/21-best-self-weight-exercises-to-strengthen-the-abdomen\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong> 21 Best Bodyweight Ab Exercises.<\/strong><\/a><\/li>\n\n\n\n<li>If you want to use a fit ball for your workouts, you can find suitable exercises in the article <strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/10-effective-core-booty-exercises-with-fit-ball\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">10 Effective Core &amp; Booty Exercises with a Fit Ball.<\/a><\/strong><\/li>\n\n\n\n<li>In case you&#8217;re short on time, try our <strong><a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/effective-6-minute-abs-workout-at-home\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Effective 6-Minute Abs Workout at Home.<\/a><\/strong><\/li>\n\n\n\n<li>You can also strengthen your core with the exercises in our article<strong> <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/strengthen-your-core-with-this-ab-circuit-workout\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">Strengthen Your Core with this Ab-Circuit Workout.<\/a><\/strong><\/li>\n<\/ul>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/04\/IMG_3857-1124x749.jpeg\" alt=\"Abs workout plan\" class=\"wp-image-353081\" style=\"width:843px;height:562px\" title=\"Abs workout plan\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/IMG_3857-1124x749.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/IMG_3857-400x267.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/IMG_3857-1536x1024.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/IMG_3857-2048x1365.jpeg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">5. Don&#8217;t forget about regeneration<\/h3>\n\n\n\n<p>Even the abdominal muscles should not be exercised from morning to night with the vision of quick results. Instead, you can only expect overtraining or injuries that will put us out of the game for a while. As is the case with other muscle groups, <strong>the abs need sufficient time to recover in order to grow.<\/strong> This ranges from 24 to 72 hours depending on the intensity of the workout, which you should also take into account when planning your workouts. <span style=\"color: #ff6600;\">[13]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>On rest days you can stretch or massage your muscles with a <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/massage-gun-vi-black-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">massage gun<\/a> or use a <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/fitness-foam-roller-back-gymbeam-1.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\"vroubkovan\u00e9ho v\u00e1lce. (opens in a new tab)\">muscle roller.<\/a> A visit to the <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/sauna-and-health-the-right-approach-benefits-and-effects-on-the-body\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">sauna<\/a> or <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/how-to-get-stronger-immunity-thanks-to-cold-water-therapy\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">hardening off<\/a> is also a great option. But the most important thing in this respect is a good <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/sleep-the-most-effective-energy-booster-and-fat-burner\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">quality sleep<\/a>, which will also help you with weight loss. You should sleep at least seven hours every night.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>You can learn more about different regeneration techniques in our article<a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/blog\/how-to-support-regeneration-using-a-massage-gun-and-other-tools\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">&nbsp;<strong>How to Support Regeneration with a Massage Gun and Other Tools?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_next\"><\/span>What next?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>It is important to be consistent<\/strong> in all of the aforementioned adjustments in your diet and training routine. It is not necessary to follow the plan 100% 24\/7 at all costs, but try to stick to it in the long term. This way you can avoid the continual starts, for example, after skipping a whole week of training and spending it at home on the couch watching movies and TV shows.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>You should also remember to measure your progress, because that is the only way you will know if your plan is working<\/strong> and if you need to make further changes in your diet or exercise. In this regard, before you start anything, weigh yourself and take measurements around your waist and hips.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>You can then do a follow-up measurement every two weeks to stay motivated. It is important to do it under the same or at least similar conditions. This means measuring at the same time of day, ideally in the morning after washing and in your underwear. For women, it also takes into account the ongoing phase of the menstrual cycle. This can really mess with weight and body measurements.&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_should_you_remember\"><\/span>What should you remember?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Thanks to today&#8217;s article, you already know that getting a six-pack is not easy, but is far from impossible. <strong>The way to achieve it is through a healthy diet and a comprehensive<\/strong> <strong>training plan<\/strong> that you can create yourself. It is important not to overdo it in the beginning with the vision of quick results and to distribute your energy evenly over the whole track. It&#8217;s a long distance run, not a sprint, so you need to persevere for a long period of time. The reward for your efforts may not only be sculpted abs, but also an overall transformation in physique and better physical condition.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Did you find our article useful? If so, please share it with your friends and share with them this simple guide to sculpted abs.&nbsp;<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/fat-burners\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFat Burners\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/protein-for-weight-loss\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein for Weight Loss\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>How to get a six-pack? In our article you will find practical tips for changes in your diet and training plan that will help you on your way to your dream sculpted abs. <\/p>\n","protected":false},"author":129,"featured_media":352957,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":15,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[93],"tags":[6305,6449,6365,7475],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-353730","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-how-to-lose-weight","8":"tag-abs","9":"tag-exercise","10":"tag-weight-loss","11":"tag-workout","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>A Proven Guide to a Six-Pack: Diet and Training Routine for Sculpted Abs - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"How to get a six-pack? What is most important in losing belly fat, how to adjust your diet and training plan to sculpt your abs. Weight loss diet.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/proven-six-pack-guide-for-beginners\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"A Proven Guide to a Six-Pack: Diet and Training Routine for Sculpted Abs - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"How to get a six-pack? What is most important in losing belly fat, how to adjust your diet and training plan to sculpt your abs. Weight loss diet.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.com\/blog\/proven-six-pack-guide-for-beginners\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2022-04-29T12:49:46+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-05-01T14:26:36+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/Six-pack-FB-.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Mark\u00e9ta Tesa\u0159ov\u00e1\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Mark\u00e9ta Tesa\u0159ov\u00e1\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"19 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.com\/blog\/proven-six-pack-guide-for-beginners\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/proven-six-pack-guide-for-beginners\/\"},\"author\":{\"name\":\"Mark\u00e9ta Tesa\u0159ov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/b8bb8ce0892d3a067f1d012218d2b95e\"},\"headline\":\"A Proven Guide to a Six-Pack: Diet and Training Routine for Sculpted Abs\",\"datePublished\":\"2022-04-29T12:49:46+00:00\",\"dateModified\":\"2024-05-01T14:26:36+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/proven-six-pack-guide-for-beginners\/\"},\"wordCount\":3841,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/proven-six-pack-guide-for-beginners\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/Six-pack-FB-.png\",\"keywords\":[\"abs\",\"exercise\",\"weight loss\",\"workout\"],\"articleSection\":[\"How to lose weight\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.com\/blog\/proven-six-pack-guide-for-beginners\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.com\/blog\/proven-six-pack-guide-for-beginners\/\",\"url\":\"https:\/\/gymbeam.com\/blog\/proven-six-pack-guide-for-beginners\/\",\"name\":\"A Proven Guide to a Six-Pack: Diet and Training Routine for Sculpted Abs - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/proven-six-pack-guide-for-beginners\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/proven-six-pack-guide-for-beginners\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/Six-pack-FB-.png\",\"datePublished\":\"2022-04-29T12:49:46+00:00\",\"dateModified\":\"2024-05-01T14:26:36+00:00\",\"description\":\"How to get a six-pack? 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