If you want to get a six pack, the percentage of body fat must be at least <15%. In biological mechanisms, fat is distributed around the body in the chest area, buttocks, thighs, abdomen… However, abdominal fat is always the largest proportion, especially for men fat most concentrated around the abdomen.

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The easiest way to get a six pack at home in 2 weeks
If you want to get a six pack, the percentage of body fat must be at least <15%.
In biological mechanisms, fat is distributed around the body in the chest area,
buttocks, thighs, abdomen… However, abdominal fat is always the largest
proportion, especially for men fat most concentrated around the abdomen.
Therefore, you need to make a scientific diet, exercise to reduce bodyfat, it helps
you to easily get a six pack abs. So how to burn fat and calories in your belly. We
would like to share youabout the easiest way to get a six packat home in 2 weeks.
1. Cardio
You should train with weights for 4-6 sessions a week to fully exercise the
muscle groups on body: chest, shoulders, back, legs, abdomen…
For example:
Monday: Chest - Shoulder - Triceps - Abdomen
Tuesday: Back - Biceps - forearm
Wednesday: Legs - Glute - Abdomen
Thursday: Chest - Shoulder - Triceps
Friday: Back- Biceps - forearm - Abdomen
Saturday: Legs - Glute
Sunday: Rest Full
There are 2 types of Cardio training:
- HIIT (High-intensity Interval Training) transit method intermittent high
intensity divisible into two cycles, cycle 1: X seconds of intense campaigning

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(such as running storm through) pushed higher heart rate> 80% of maximum
heart rate (MHR: Maximum Heart Rate), cycle 2: Y seconds gentle movement
and relaxation to bring the heart rate to normal (relaxed walking) - then repeat
this process 6-8 times, you can change the time of each cycle to suit themselves.
The total duration of a HIIT workout no more than 20 '. Primary level - X = Y =
60s 10-15s-; the medium level - X = Y = 45-60s 15-30s; the high level - X = Y =
30-45s 30-60s.
- LI (Low Intensity Cardio): the transit method of low intensity, suchas walking,
cycling, <70% MHR - this method reduces fat slower, less effective than HIIT.
In order to increase your
muscle and reduce fat, you
should do 4 weight training
sessions - 2 or 3 sessions
weight training HIIT sessions
- 3 HIIT sessions;if you have
time, you can split 2-3
morning HIIT training,
weight training in the
afternoon. Do -4 cardio
sessions / week combined
with weight training.
2. Diet
 Eat much meat and protein
When the muscles work, they need protein to repair, regenerate and help
growth. According to nutrition principles, people who do workout need to
supplement more protein than normal people. 100 grams of lean pork thigh
for 19 grams of protein, 100 grams of chicken breast meat is 22 grams of
protein and 100 grams of beef to 24 grams protein. Protein is also found in

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types of beans such as (soybeans, chickpeas, black beans ...) however for
vegetable protein in body takes longer metabolism than animal protein.
Strengthening vegetables, fruits to compensate the gaps of the stomach by
reducing starches.
 Get enough sleep
When you do exercise, your bodywill secrete the hormone which helps
develop muscle system, improves circulation and physiology of the body.
The hormone testosterone is often the endocrine glands of the bodyto
release at the time you sleep.
The lack of sleep or regularly sleep late make your bodydoes not have time
to rest, and recover. Lack of sleep causes the bodyto producecortisolstress
hormone. This hormone causes fat is retained in the stomach, slows
metabolism, causing fat easily stored in stomach.
 Reduce drinking alcohol, soft drink, fast food, avoid eat after 9pm
 Drink plenty of water a day, eat vegetables, fruits.