The following abdominal (abs) training program is designed for all beginners in strength and fitness training who specifically want to target individual muscle groups in the abdominal area. The following combination of healthy nutrition, efficient cardio, and targeted strength training with gymnastics has been compiled for you so that you too can get your abs in top shape within eight weeks. The abs workout should be performed twice a week using dumbbells.

Training procedure

It's time for a flat stomach! If you combine this 8-week training plan with the nutrition program and cardio workout listed below, you too will achieve rapid, visible results toward your goal of a flat stomach. Complete the prescribed training program two to three times per week after your regular workouts. You can also do the ab workout on your rest days or combine it with your cardio workouts.

Cardio

Cardio workouts are essential for fat burning, so you should incorporate about 3 to 4 cardio sessions of 20 to 30 minutes each into your training program every week. You can choose your preferred cardio workout, such as sprints, running, swimming, or cycling. The most important thing is that you enjoy your workout and don't feel like you're forcing yourself to do something. It's not what you do that matters, but that you do something. You can do your cardio workouts early in the morning, on rest days, or after your usual training intervals.

The right nutrition program

If you want to lose weight, simply eating less isn't enough. If you want to be physically fit and healthy at the same time, you need to pay particular attention to the quality and nutritional content of your meals. Many women consume too little protein and healthy fats because they believe these nutrients make you fat or muscle. Below, we've compiled some tips that are especially important for maximizing your nutrition program.

How many calories do you need per day?

If you want to achieve efficient fat burning through diet combined with a personalized training program, you should aim for a daily calorie intake of 1,800 calories. Your weekly goal should be a weight loss of 0.5 to 1 kilogram. If you lose more weight than this target, you risk losing valuable muscle mass. The result will be a thinner, but not toned, physique. Therefore, it's important not to lose too much weight too quickly, especially at the beginning. If you haven't lost much weight with the prescribed calorie intake, you should restrict your total calorie intake to 1,650 calories for about two weeks before increasing it back to 1,800 calories.

How much protein should you consume daily?

Make sure you consume at least 100 grams of protein daily with your meals. Protein is essential for muscle growth, recovery, and the production of certain hormones. Many women underestimate their daily calorie intake, so it's often crucial to carefully monitor your protein intake at the beginning of a diet. If you find it difficult to consume 100 grams of protein through your regular meals, you should definitely supplement with a high-quality protein shake.

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Carbohydrates and fats

Make sure that at least 20 percent of your daily calorie intake comes from healthy fats. Healthy fatty acids are important for certain brain and hormone functions, fat burning, and many other important bodily functions.
Carbohydrates provide quick energy and should therefore always be included in a diet in sufficient quantities. However, avoid meals high in sugar or flour. Opt for carbohydrate sources such as oatmeal, brown rice, quinoa, fruits, and vegetables.

8 Weeks – Abs Workout Weeks 1-4

• Cable Crunch 2-3 sets of 15-25 repetitions
• Plank 2-3 sets of 30-60 seconds each
• Hanging Knee Raise 2-3 sets of 10-20 repetitions each
• Dumbbell Side Bends 2-3 sets of 10-20 repetitions each

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Weeks 5-8

• Twisting Bench Crunch 3-4 20-30 repetitions per side
• Plank with feet on the bench 3-4 sets of 60 seconds each
• Sit-ups with weights 3-4 sets of 20-30 repetitions
• Wood Chop 3-4 sets of 10-20 repetitions per side

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