For many women, their one and only target is to lose these side tiers located on top of your obliques. These are the reason for many of the women to look like they are out of shape, lacking of a thin waist. It is true that to get rid of love handles is pretty challenging, but here we are to help you to achieve your dreamy figure with thin waist.
Why are they called love handles?
Even though all of us hate that fat layer, you might be wondering why it gets such a cute name. Well it is because, usually when a couple walks, your partner will grab you by your hip. So instead of fat layer or flab layer, it was called the name “love handles”, then it will give people a familiar and friendly manner than calling with weird names.
What causes love handles?
The major reason behind love handles is the fat retention. This occurs primarily when we had excess of food. In other words, when we consume more calories than the amount of calories we burn. With time, these fat cells deposit around come areas. For men, mainly in abdominal areas. That is why men have huge tummies. Also for women, hip areas and arms. But this can be vary from person to person. As the fat deposition are comes along with the genetics.
How to get rid of love handles
This cannot be done by just doing ab exercises. Because the truth is you cannot burn your excess fat by doing simple exercises which specifically targets some or one of your muscles.
Firstly, you should do HIIT or cardio exercises. If you select to do cardio, then minimum 30 minutes you have to work on that and if you select to do HIIT, then 15 minutes will be more than enough. My recommendation is to go with HIIT as it is more effective. You can follow the below link to get to the HIIT exercises that I honestly followed in my weight loss journey.
So, coming back to the main topic to tell you more about losing love handles, the second most important thing is the food you take in. If you are taking more carbs in your meals, then keep in mind carbs are the main reason for you to have those love handles in the first place. So, focus on your diet. Take less carbs and more fresh vegetables, fruits and proteins. It is okay to take natural food which contains sugar but make sure to limit added sugars and high fat containing food. It is good if you can make your own food other than having from stalls. Then you can achieve your target in a lesser time. Also, make sure to use canola or olive oil when you make your food. You can find many delicious healthy recipes by the below link.
The next important thing is exercising. Along with HIIT workout of 15 minutes, you can do other exercises which targets more on obliques. That’s it. Just 3 tips. You get your dream body.
Crunches are the most popular abdominal exercise which targets your abs muscles. It has many benefits including building six-pack abs and tightening your abs muscles. Similarly, as in other workouts, crunches also have its own variations to target different muscle groups of your body. Some of the variations are oblique crunches, bicycle crunches, reverse crunches and double crunches. Out of all the types of crunches, bicycle crunches can be stated as the best crunches variation according to studies. So in this article, we are going to discuss more in detail about bicycle crunches.
What are Bicycle Crunches?
Bicycle crunches are a great workout to tone your rectus abdominus muscles and oblique muscles at the same time. But as we have stated in previous articles, you will not get any results if your fat percentage is higher than 10%. Because any of these ab exercises will not help you to burn your fat. These workouts will work only if you follow them with HIIT or cardio workouts only. Then only you can tone your ab muscles while burning the deposited fat on your body.
Steps to perform Bicycle crunches
When performing bicycle crunches, if you do your repetitions faster, then you will feel it is so easy. But if you really want to focus more and get the best results within a short time, you should do it slowly and feel the movements. So here are the basic steps to perform the great exercise bicycle crunches, which have many benefits including ab strengthening.
Lay a mat on the ground and lie on it
Put your hands behind your head after crossing the fingers
Keep your legs straighten and lift them for about 20 -30 degrees inclination
Now move your right elbow towards your chest while bringing the left knee to the chest to touch the right elbow (Important: make sure to move your shoulders when moving your elbows, without moving just the elbow)
Now come back to the initial inclined position and do the same for left elbow and right knee
Repeat for 50 – 100 repetitions
Before I end this article, I will share little of my experience too. I have used and still using this workout during my HIIT session of 15 minutes because of its greatness and the working muscles. So add it to yours too and enjoy the benefits.
If your goal is a six pack body, then crunches is a definite workout which you should add to your schedule. Crunches specially targets your abdominal muscles specifically and improves the strength of the ab muscles. Also workouts like planks, push ups and glute bridges works on your abs but crunches are directly focusing on the ab muscles.
Not only that, but crunches will also have other benefits too. Some of them can be listed as strengthening abdominal muscles and strengthening core muscles.
Steps to perform
So here are the steps to perform crunches accurately without causing any harm to the spine and other muscles.
Lay a mat on the floor and lie on it
Bend your knees and keep your feets on the floor with hip width apart
Place your hands behind your head and cross the fingers
Now pull your ab muscles to up with an inclination of 30 – 40 degrees or until you feel your abs are working
Hold that position for few seconds
Slowly return to the starting position
If you are a beginner then it will be hard for you at the beginning. So try to do 20 – 30 repetitions on the first day and increase gradually when you feel nothing after covering the relevant number of steps.
If you have done exercises before, try to do 150 repetitions for a 1 set.
If you are looking for the best abs workout to tone your abs and get your dreamy six-pack body, we are really sad to say, you cannot have six-packs by just doing only ab workouts nor for 10 minutes nor for 30 minutes. Even if you work out for 2 hours a day, still you cannot have six-packs. The question is why?
The reason is our ab muscles are not visible because of the fat layer on it covering our four or six or eight ab muscles depending on our genes. If you really want six-packs in the usual way, the first thing that you should do is to reduce your body fat percentage into 10% or less. Otherwise, you never be able to tone up the ab muscles without losing the fat layer.
What to do then…
So the first thing you need to do if you want to get six packs is, to do workouts to lose body fat. The best way to lose body fat is to do HIIT exercises or high-intensity interval training, while following a proper meal plan. Since we have shared the best HIIT workouts and meal plans to lose body fat, we will share the best exercises to emboss your ab muscles while following fat losing exercises and meal plan to tone your abs. Remember doing only these will not be sufficient if your body fat is not less than 10%. So target to do more fat loss exercises. It will only take 15 minutes from your day. Follow the link below to find the best HIIT workouts and here now we will share the best ab exercises to tone your ab muscles and get your dreamy six-pack body.
Crunches is the most popular abdominal exercise which targets your abs muscles. It has many benefits including building six pack abs and tightening your abs muscles. Similarly as in other workouts, crunches is also have its own variations to target different muscle groups of your body. Some of the variations are oblique crunches, bicycle crunches, reverse crunches and double crunches. So in this article we are going to discuss more in detail about the reverse crunches.
Reverse Crunch Benefits
Reverse crunches is a great workout to work your major and lower abdominal muscles and oblique muscles which causes you side tires. Fat covering the oblique muscles are the reason for you to not having a tiny waist. If we get in to the reverse crunches benefits, it’s specialty is it can work the full six pack muscle (the rectus abdominis) and reach the lower and deepest abdominal muscle which is the transverse abdominis. Also reverse crunches help to strengthening core and abdominal muscles. So here are the basic steps to perform reverse crunches.
How to perform reverse crunches?
Lay a mat on the ground and lie on your back
Keep your legs on the floor while bending slightly from the knees
Place your arms beside your hip areas
Now slowly lift your legs and buttocks from the mat as shown
Leg raises is a great strength training exercise which specially targets your lower belly and lower belly is the hardest of the abdominal muscles to tone up. For most of the people, even they are not fat, they have some lower belly hanging down which really looks terrible. So if you are one of them, I think this is the perfect exercise for you.
Benefits of Leg Raises
Leg raises is a simple but very beneficial exercise which you can do at any place at any time. Because it doesn’t need any equipment to work on. You don’t need even to go to a gym. You can do this workout with wonderful results, right staying at your home. As previously said, leg raises is a great workout with many benefits for no cost. By performing this exercise, you can enjoy many benefits. Some of them are, it can help you to strengthen your core muscles, more calorie-burning, less risk of injuries and improvement of flexibility.
Same as the other workouts, leg raises is also have its own variations to target different muscle groups. Some of them are single leg raises, side leg raises, lying leg raises, leg raises hanging and also you can perform it by leg raises machine if your gym have it.
Steps to perform
Now let’s get into how to perform the exercise. If you are a beginner, then try to do 20 repetitions first and then increase by 10 if you don’t feel tired. If you have done this exercise before, then try to do 50 or 100 repetitions without keeping your legs on the ground. Or else you can try to cover by time. If you are a beginner try to do for 20 – 30 seconds without stopping. Higher the time you perform quicker the results. So try your best to perform the exercise until your muscles fail to do a single rep again. So here are the basic steps to perform the traditional leg raises.
Lay a mat on the ground
Lie on your back on the mat
Keep your legs, hands and head in straight line
Now lift your legs straight towards upwards until it turns 90 degree angle with your core
Then slowly lower your legs until almost touching the ground (keep in mind not to place your legs on the ground, you can only keep your legs down after doing the allocated number of repetitions, not before that)
Hold for few seconds
Raise your legs back upwards
Try 20 or 30 seconds on the first day if you are a beginner, if not try to do 1 -2 minutes.
Perform leg raises and see the amazing results for your self. Keep in mind that none of the exercises matters until you eat healthy, Check out these recipes.
Flutter kicks are a great way to work out many of your body muscles at once. It is more like a cardio exercise but it especially targets your lower abdominal muscles, core, thighs and hip area. So this workout will definitely help you to get your flat abs and get rid of your stubborn belly fat and help you to get your dreamy six-pack body.
This is a great workout to strengthen your body for no cost. Because this exercise doesn’t need any equipment to perform. You can do this at any time and anywhere. Even you don’t need to go to a gym.
Benefits of Flutter Kicks
Flutter kicks are also provided many benefits as it is more like a cardio exercise which targets many of your muscles and burns more calories. It also has other benefits including fewer injuries, strengthening core muscles, improving posture. You can add this exercise even for your HIIT workout session with proper timing to lose weight by burning more calories. Still, I am using these exercises in my HIIT daily routine. Because it is the fastest way to workout. Click here to find the routine of our HIIT session. You can change those exercises by adding your favourites with the proper timing.
Steps to perform
Now let’s move on to the performance of the exercise. Follow the below to know the exact steps to perform flutter kicks.
Lay a mat on the ground
Lie on your back as shown
Place your arms beside your thighs and feel free to get support from your hands when needed
Now lift your left leg slightly upwards and hold for few seconds while your right leg lies on the mat
Then lift your right leg slightly upwards while playing your left leg down
Repeat for 100 repetitions
when performing flutter kicks, keep in touch not to form any arch in your back. Back should be entirely lied on the ground in the entire time.
Also, it will be easier for your back if your legs are not that away from the ground. So what I recommend is perform the exercise while keeping your legs near to the ground.
In this section, we are going to discuss the basic exercises we used in our abs diet workout plan and how we are going to perform those exercises. Many of our followers have got amazing results by following our Abs Diet Program. They have shared their thoughts and opinions about our program. Out of them, the followers who have followed the program honestly as we said, have gained more noticeable results within a short time period. So we request you to follow these steps carefully and honestly for amazing results.
The Exercises we use
The main exercises we use in our workout plan is to burn excess fat deposited in larger muscles. I have mentioned here the weighted variation which you can perform in a gym or else the home variation which you can do staying at your home and without weights. So let’s begin the session now.
SQUATS
Hold a barbell with an overhand grip such that it is symmetrically comfortable on your upper back. Then keep your feet shoulder-width apart, and set the knees slightly bent, back straight, and eyes focused direct ahead. Now slowly lower your body as if you were sitting back into a chair, remember to keep your back in its natural alignment and your lower legs nearly perpendicular to the floor. When your thighs are parallel to the floor, pause, then return to the starting position. Repeat this for the given number of repetitions (usually 10 -15 reps).
Home variation
Same way do the exercise with a dumbbell in each hand, keeping your arms beside your thighs.
BENCH PRESS
Lie on your back on a flat bench with your feet wide beside the bench. Grab the barbell with an overhand grip, hands just beyond with shoulder width apart. Now lift the bar off the uprights, and hold it with the straighten arms over your chest. Slowly lower the bar to your chest. Pause, then push the bar back to the starting position. Repeat this for the given number of repetitions (usually 10 -15 reps).
Home variation
Home variation is just the standard push ups. Get into the pushup position. Hands shoulder width apart. Back straight while the elbows bent. Lower your upper body until your chin almost touches the floor and then push back to the starting position. Repeat this for the given number of repetitions (usually 10 -15 reps).
PULL DOWN
Sit on a lat pulldown machine. Reach up and grasp the bar with an overhand grip (4 to 6 inches) wider than your shoulders. Sit on the seat while letting the resistance of the bar extend your arms above your head. Then pull the bar down until it almost touches your upper chest. Hold this position for 2-3 seconds, then return to the starting position. Repeat this for the given number of repetitions (usually 10 -15 reps).
Home variation
Home variation of pull down is just the bent over row. Stand with shoulder width apart, knees slightly bent. Now bend over until your back is almost parallel to the floor. Holding a dumbbell in each hand, let your arms hang toward the floor with palms facing in. Now pull the dumbbells toward your chest directly up, until they touch the outside of your chest. Pause, then return to the starting position. Repeat this for the given number of repetitions (usually 10 -15 reps).
MILITARY PRESS
Sit on an exercise bench, hold the barbell at shoulder width apart with your hands. Press the weight straight overhead so that your arms are almost fully extended, hold for a count of one, then bring back to the starting position where the front of your shoulders. Repeat this for the given number of repetitions (usually 10 -15 reps).
Home variation
Sit on a sturdy chair as a substitute for a bench, hold one dumbbell in each hand, about level of your head. Now push the dumbbells straight overhead until your arms are almost fully extended, hold for a count of one, then return to the starting position. Repeat this for the given number of repetitions (usually 10 -15 reps).
UPRIGHT ROW
Grab the barbell with an overhand grip, stand shoulder width apart, knees slightly bent. Let the barbell hang at arm’s length in front of your thighs, thumbs pointed toward each other. Now bend your elbows and lift your upper arms straight out to the sides, and pull the barbell straight up until your upper arms are parallel to the floor and the bar is just below chin level. Pause, then return back to the starting position. Repeat this for the given number of repetitions (usually 10 -15 reps).
Home variation
In home variation of upright rows is the same, use one dumbbell in each hand instead of the barbell. Repeat this for the given number of repetitions (usually 10 -15 reps).
TRICEPS PUSH DOWN
Stand facing the machine. Grip the bar which is attached to the cable with your hands which is about 6 inches apart, elbows tucked against the sides. Now bring the bar down near your thighs until your arms are almost stretched. Return back to the starting position. Repeat this for the given number of repetitions (usually 10 -15 reps).
Home variation
Home variation of the triceps pushdown is nothing but the triceps kickback. Stand with your knees on a bench bent your core downwards as your back is almost parallel to the bench. Now bend your elbows to about 90-degree angles, raising them to just above the level of your back. This is the starting position. Now extend your forearms backward while keeping your upper arms stationary in a manner when they’re fully extended, your arms should be parallel to the ground. Pause, then return to the starting position. Repeat this for the given number of repetitions (usually 10 -15 reps).
LEG EXTENSION
Sit on a leg extension machine with your feet under the footpads, lean back slightly, and lift the pads with your feet until your legs are fully extended. Return back to the starting position. Repeat this for the given number of repetitions (usually 10 -15 reps).
Home variation
In leg extensions, the home variation as a substitute is the squat Against the Wall. For this, stand with your back flat against a wall. Then squat down until your thighs are parallel to the ground. Hold this position for as long as you can. That will consist of one set. If you are a beginner aim for 20 seconds in start, and work your way up to at least 45 seconds.
BICEPS CURL
Stand straight while holding a barbell or dumbbell in each hand, in front of you. Palms must face out while your hands shoulder-width apart and your arms hanging down in front of you. Curl the weight toward your shoulders, hold for a few seconds, then return to the starting position.Repeat this for the given number of repetitions (usually 10 -15 reps).
Home variation
In biceps curl the home variation is the same. Only use a set of dumbbells instead
TRAVELLING LUNGES
Place a barbell across your upper back. Stand at one end of the room with feet hip-width apart. Because you need space to walk about 20 steps. Now step forward with your left foot, and lower your body so that your left thigh is parallel to the floor and your right knee almost touches the floor. Now stand again and switch the legs. So that the right thigh is parallel to the floor and the left knee almost touches the floor. Repeat this for the given number of repetitions (usually 10 -15 reps).
Home variation
Do the same exercise with a dumbbell on each hand instead of the barbell.
STEP UP
Use a step or bench which is at least 18 inches off the ground. Place your left foot on the step such that your knee is bent at 90 degrees. Your knee should not advance past the toes of your left foot. Push off with your left foot, and bring your right foot onto the step, keeping your back straight. Now step down with the left foot, followed by the right. Alternate the leading foot, or do all of the repetitions leading with one foot and then alternating. Once you feel comfortable try with dumbbells.
Home variation
Home variation is also the same, only use a staircase instead of a step.
This is the workout plan of our abs diet plan. Many people have got results by following this set of workouts along with the meal plan. Even I have followed this and it is really amazing. You can have faster results if you followed this correctly.
In this workout plan, in case you need to use dumbbells, first start with a low weight which makes you comfortable. When you feel that it’s nothing, just increase the weight by a small amount. (take the next sized dumbbell which is closest). So likewise continue doing this.
Monday (Ab emphasize)
Repeat this circuit twice in the first two weeks. Then thrice after that.
Exercise
Repetitions
Rest
Sets
Traditional Crunch
12 – 15
none
1
Bent-Leg Knee Raise
12 – 15
none
1
Oblique V-Up
10 each side
none
1
Bridge
1 or 2
none
1
Back Extensions
12 – 15
none
1
Squat
10 – 12
30S
2
Bench Press
10
30S
2
Pulldown
10
30S
2
Military Press
10
30S
2
Upright Row
10
30S
2
Triceps Pushdown
10 – 12
30S
2
Leg Extension
10 – 12
30S
2
Biceps Curl
10
30S
2
Leg Curl
10 – 12
30S
2
Tuesday (optional)
Light cardio exercises. For instance, walking for 30 minutes
Wednesday (Ab emphasize)
Repeat this circuit twice in the first two weeks. Then thrice after that.
Exercise
Repetitions
Rest
Sets
Standing crunch
12 -15
none
1
Pulse up
12
none
1
Saxon side bend
6 – 10 each side
none
1
Side bridge
1 or 2 each side
none
1
Back extension
12 – 15
none
1
Squat
30S
30S
2
Bench press
10
30S
2
Pull down
10
30S
2
Military press
10
30S
2
Upright row
10
30S
2
Triceps pushdown
10 – 12
30S
2
Leg extensions
10 – 12
30S
2
Bicep curl
10
30S
2
Leg curl
10 – 12
30S
2
Thursday (optional)
Light cardio exercise like walking for 30 – 45 minutes
Are you dreaming to have six-pack abs? Do you want to stay nice in swimsuit? Also, do you need to burn your excess fat? If your answers are yes, then this is the perfect diet to get into your dreamed shape.
Abs are the perfect fashionable badge of fitness. If your abs are flat, then you definitely cannot be a person with excess fat. Abs are the ultimate predator of your health too. But why do we need a flat stomach? Is it just to be nice? Or are there any other perks? Subsequently, let’s discuss more about this with the experience we own with our people.
About our body…
In short, our body gives the first impression about ourselves over others. Others use your appearance to measure who you are in the first place. What sort of a person you are and all. If you have a nice body, then most of the people, both men and women, will think “oh.. She or he has a nice body, she or he may be a smart person with a great personality”. Literally, our body gives us the strength to make our personality in front of others. Even in sex, all of us and our partners love to have perfect bodies. Flat stomachs are the booster for sex appeal which makes the abs are the part of the body which has the power to seduction over both men and women.
My secret for Flat Abs
Maybe you never tried to flatten your abs, or maybe you have tried but eventually given up after failing. So now I’m going to tell you the diet that I follow to flatten my abs. I am a lean person before getting into teen ages. But after hormonal changes with age, I became a fat person. I had tires around my belly and my back was not sharp. So I started to follow many things to get into the shape that I dreamed of. Out of all my experiences, I have mentioned here my diet plan and the simple workout plans that I followed during the time of me trying to get my dream body.
What to eat according to the Research?
Most importantly, you don’t need to starve during the plan, to get the perfect body. For instance, you can eat 6 times a day. All we have to do is to take control of what we are eating. But who says this? The researchers at Georgia state university developed a special technique to measure hourly energy balance calories we are burning vs the number of calories we take in. The results were challenging. In conclusion, they have found that if you keep your hourly surplus or deficit within 300 to 500 calories at all times, you will best be able to change your body composition by losing fat and adding lean muscle mass. Those who were over 500 calories in either ingestion or expenditure were the fattest, while those with the most balanced energy levels were the leanest.
So if you eat only your three squares a day, you’re creating terrific imbalances in your energy levels. Between meals, you’re burning many more calories than you’re taking in. At mealtimes, you’re taking in many more than you’re burning. Meanwhile, the research has shown that this kind of eating plan is great to build our perfect body.
When to eat?
Above all, the next important thing is the time we eat. However, the researchers at the University of Massachusetts analyzed the eating habits of 500 men and women and found some interesting connections between the way people eat and the risk of becoming overweight. In conclusion, it has shown that people who ate at least one midday snack had -39% risk of obesity, people who ate the dinner as the biggest meal of the day had 6% risk of obesity, the people who did not eat within 3 hours after waking up had 43% risk of obesity, the people who ate 3 or more times in restaurants had 69% risk of obesity, the people who went to bed with hunger had 101% chance of getting obesity and the people who skipped their breakfasts had 450% risk of obesity. So for the diet plan, I recommend using the below time schedule.
Time schedule for the Diet Plan
8 A.M.: breakfast
11 A.M.: snack
1 P.M.: lunch
4 P.M.: snack
6 P.M.: dinner
8 P.M.: snack
The 7 day Abs Diet Plan
Firstly, I will move on to the diet plan. Unlike other diet plans, this plan is far different from them. Because this gave me and my followers amazing results. Moreover, this plan let you eat what you love to eat with a little bit of control. So without further ado, I will give you the diet. To find these magic recipes I will attach the links of the recipes at the end of this article.
Breakfast
Snack 01
Lunch
Snack 02
Dinner
Snack 03
Monday
One tall glass of low calorie chocolate oatmeal smoothie
2 tsp peanut butter, raw vegetables (as much as you want)
Turkey or roast beef sandwich on whole grain bread, 1 cup fat free or 1% fat milk, 1 apple
1 ounce almonds, 1 ½ cups berries
Beef Cracker Meatballs
One tall glass of chocolate oatmeal smoothie
Tuesday
Egg Special Sandwich
2 tsp peanut butter, 1 bowl oatmeal or high fiber cereal
Salad
3 slices deli turkey, 1 large orange
Special Chicken Salsa
1 ounce almonds, 4 ounces cantaloupe
Wednesday
One tall glass (8 to 12 ounces) low calorie strawberry smoothie(make extra for later)
1 ounce almonds, 1 ounce raisins
Guac Roll
1 stick string cheese, raw vegetables(as much as you want)
Chile-Peppered Steak
One tall glass (8 to 12 ounces) low calorie strawberry smoothie
Thursday
1 slice whole-grain bread with 1 tablespoon peanut butter, 1medium orange, 1 cup All-Bran cereal with 1 cup 1% or fat-free milk, 1 cupberries
8 ounces low-fat yogurt, 1 can low-sodium V8 juice
Turkey Bacon Tortilla
3 slices deli roast beef, 1 large orange
Special Pepper Salsa
2 teaspoons peanut butter, 1 cup low-fat ice cream
Friday
One tall glass (8 to 12 ounces) Orange Banana Smoothie
1 ounce almonds, 4 ounces cantaloupe
Cheese Muffins
3 slices deli roast beef, 1 large orange
Turkey Special Rice
8 to 12 ounces Orange Banana Smoothie
Saturday
One tall glass (8 to 12 ounces) Magic Berry Smoothie
1 bowl high-fiber cereal, 1 cup low-fat yogurt
Leftover Chili Con Turkey
2 teaspoons peanut butter, 1 or 2 slices whole-grain bread
Cheat meal! Have whatever you want. anything you can dream of
One tall glass (8 to 12 ounces) Magic Berry Smoothie
Sunday
Special cheese hamburger
2 teaspoons peanut butter, 1 can low-sodium V8 juice
2 scrambled eggs, 2 slices whole-grain toast,1 banana, 1 cup 1% or fat-free milk
3 slices deli roast beef, 1 slice fat-free cheese
BBQ King
1 ounce almonds, 1 cup low-fat ice cream
Workout Plan
Secondly, I’m going to move on to the abs diet workout plan. This workout will help you to emphasize the larger muscle groups, the chest, back and the legs. What? Wait but I was going to tell you about an abs workout right? Certainly, the answer is, most of our body muscle is found below our belly button. So the lower body is the place where we build the most muscle in the least amount of time. In other words, working larger muscle mass triggers the release of large amounts of growth hormone which will burn our body fat and give you the flat stomach which you were dreaming to get. However, we are focusing more on our large muscle groups and afterwards, you can see the great change in yourself when you begin to reshape your body.
During the first two weeks, do the circuit twice a day. Then increase it to 3 circuits. After the end of 6 weeks, you can have your dream body.
In addition, I will attach the link of the Abs_Diet_Workout_Plan, Smoothies, breakfast & lunch and dinner plans followed in the diet plan. Best of luck with your new life after these top-secret diet plans. To sum up, take care of what you eat, when you eat and what you do.
