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Advanced Abs Plan

The Advanced Abs Visible Plan aims to make abs visible in 2-4 weeks through a combination of fat loss and core strengthening. It includes a daily abs workout, a cardio plan with HIIT sprints, specific diet guidelines, and emphasizes the importance of sleep and avoiding common mistakes. Expected results include a tighter stomach in 7-10 days and a clear abs outline in 4 weeks with strict adherence to the plan.

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Aarsh Rawat
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2 views2 pages

Advanced Abs Plan

The Advanced Abs Visible Plan aims to make abs visible in 2-4 weeks through a combination of fat loss and core strengthening. It includes a daily abs workout, a cardio plan with HIIT sprints, specific diet guidelines, and emphasizes the importance of sleep and avoiding common mistakes. Expected results include a tighter stomach in 7-10 days and a clear abs outline in 4 weeks with strict adherence to the plan.

Uploaded by

Aarsh Rawat
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

Advanced Abs Visible Plan (2–4 Weeks)

Goal: Make abs visible quickly by combining fat loss and core strengthening.

Core Rule
1 Maintain a calorie deficit (eat slightly less than you burn)
2 Train abs regularly and effectively

Daily Abs Workout (20–25 min)


1 Leg Raises – 4 × 12–15

2 Crunches (slow) – 3 × 20

3 Plank – 3 × 60 sec

4 Mountain Climbers – 3 × 30 sec

5 Russian Twists – 3 × 25

Bonus (Alternate Days)


1 Vacuum exercise – 3 × 20 sec (empty stomach)

Cardio Plan
1 Continue cycling
2 Add 2 days HIIT sprint (10–15 minutes)

Diet Guidelines

What to Eat
1 High protein (eggs, paneer, dal)
2 Control roti/rice
3 Drink 3–4 litres of water daily

What to Avoid
1 Sugar (cold drinks, sweets)
2 Junk food
3 Heavy late-night meals

Timing Tips
1 Eat protein + fruit after workout
2 Keep dinner light and early (before 9 pm)

Sleep
Sleep 7–8 hours daily for faster fat loss and recovery.

Common Mistakes to Avoid


1 Doing abs every day without rest
2 Starving yourself
3 Overtraining

Expected Results
1 7–10 days: tighter stomach
2 2–3 weeks: visible upper abs line
3 4 weeks: clear abs outline (with strict diet)

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