Six Pack by Summer
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SIX PACK BY SUMMER
This is an example of a diet and workout plan to cut body fat percentage as well as build muscle. In the bodybuilding world this would be considered a “cutting diet” which is not usually used if your goal is to gain a great amount of muscle mass.
This is a five day intensive workout schedule- what that means is, five of the days you will be working out and dieting, two of the days you are allowed to not workout and may cheat on the diet as you see fit.
Every one of the five days you need to have two thirty minute cardio sessions- I know this sounds like a lot but having two sessions instead of one long session will help your metabolism keep at a consistently fast pace throughout the day. It doesn’t matter when you do the sessions and it doesn’t matter what you do during those sessions as long as what your doing is keeping your heart rate up.
An example of various cardio activities:
- Jump roping
- Biking
- Jogging
- Speed walking
- Swimming
- Yoga
I suggest starting out with the more challenging activities like jogging, once you become sore, switching to other activities is okay, just remember to have two thirty minute sessions a day.
Each one of the five days you also need to perform 3 different Abdominal workouts, it doesn’t matter which workouts your choose but make sure you perform 4 sets of 25 repetitions on each one.
You can find an example of various abdominal exercises HERE!
Here is an example of my ENTIRE DAY OUTLINE
Sunday morning 8’ish: 30 min cardio + Abdominal Workouts= 45 min
Breakfast: Eggs and Turkey bacon: as much as you want
Church
Snack 10:30 Protein shake
Lunch 12:30 Chicken breast Salad with Balsamic Vinigerette dressing:
Snack 3:30 Turkey bacon and Eggs
Workout 5:00 30 minutes of Cardio and one of these five short workouts;
WORKOUTS:
CHEST WORKOUT!
ARMS WORKOUT!
LEG WORKOUT!
BACK WORKOUT!
SHOULDERS/TRAPS WORKOUT!
