Abs Kaise Bante Hain?Full Guide+Calorie Calculation Explained|Visible Abs Real Shortcut скачать в хорошем качестве

Abs Kaise Bante Hain?Full Guide+Calorie Calculation Explained|Visible Abs Real Shortcut

Abs build karna sirf roz 200–300 crunches maarne ka game nahi hai… Ye ek science + smart training + proper recovery + clean diet ka combo hai. Is video mein maine breakdown kiya hai: 🔥 1. Abs are a Muscle — Daily Mat Maaro Jaise biceps aur chest ko rest chahiye hota hai, waise hi abs ko bhi recovery chahiye. Roz abs karne se muscle repair nahi hota → growth zero. 💪 2. Best Abs Training Frequency Formula is simple: Training + Recovery + Low Body Fat = Visible Abs Week mei 2 baar abs → best results. 🧱 3. Core Stability Matters Abs ≠ Core. Core includes: lower back, obliques, hips, glutes. Weak core = bad posture + back pain + weak lifts. Powerful moves: Side Plank, Bird-Dog, Dead Bug. 🥗 4. Diet = 70% Game Sugar kam, junk kam, protein high, water high. Ye maintain karoge toh fat layer melt hogi and abs start appearing 🧮 Calorie Calculation for Abs (Simple Formula) Step 1: Calculate BMR Male: 10 × weight(kg) + 6.25 × height(cm) – 5 × age + 5 Female: 10 × weight + 6.25 × height – 5 × age – 161 Step 2: Calculate TDEE TDEE = BMR × Activity Level Sedentary: 1.2 Light: 1.375 Moderate: 1.55 Heavy: 1.725 Step 3: Deficit for Abs To reveal abs: 300–500 calorie deficit (clean & sustainable). Protein: 1.6–2.2g/kg bodyweight. Yeh combo body fat ko slow & steady tarike se drop karta hai. 💡 Mistakes to Avoid ❌ Roz crunches ❌ Zero recovery ❌ Sirf upper abs ❌ Dirty diet ❌ No cardio ❌ Form bigaad kar reps 🎯 Final Truth: Daily abs mat karo. Smart training + recovery + calorie control = Visible Abs. 📲 Follow us on ●Instagram:  / fit.with.pramod   ●Facebook:  / fitwith-pramod   music by :    • Podcast Background Music While Talking Int...   #absworkout #sixpackabs #absdiet #caloriedeficit #caloriecalculator #fatloss #fatlossjourney #coreworkout #abstraining #fitnessmotivation #gymtips #fitnessvlog #tdee #corestrength #fitindia #sixpackjourney #leanphysique #healthandfitness #fatlosstips #bodytransformation #trending #fitnessjourney #motivation #youtubevideo #trendingvideo #youtube #viralvideo #ytstudio #longvideo #fitnessvideo #gym #fitness #workout #diet #ytvideo #bodybuilding #beginner #intermediate #advance #fitnesstips #bodybuildingtips #gymtips #workouttips #fitnessmotivation #genralfitness