Can You Really Get Great Abs?
As many people choose fitness over an unhealthy lifestyle, getting abs is one of the most heavily discussed topics. You may want to get six-pack abs or look good in activities requiring you to go shirtless or for aesthetics purposes. Regardless of your goals, you should know that you need to put in work. This article will show you how to get great abs.
Making changes to your lifestyle and diet will go a long way in giving you long-lasting results. Discussed below are the safe and quick ways to get great abs:
Take More Proteins
A high-protein diet will help you cut belly fat, lose weight, and build muscle as you prepare your body to gain abs. Adding more proteins to your meals will also help you control your appetite and feel full for a long time. You can start by increasing your protein intake by 15 percent and gradually increasing it to shed body fat. Taking such a meal after your workout sessions will enable your muscle tissues to repair, recover, and rebuild.
Taking foods rich in protein will help your body conserve your muscle mass and metabolic functions if you want to lose weight. Always go for fresh and healthy options for the best results. Examples include seeds, nuts, legumes, dairy products, eggs, poultry, seafood, and meat.
Do Cardio Exercises
Your workout sessions should comprise cardio exercises for you to burn more fat and build great abs. Also known as aerobics, cardio is a form of training aimed at increasing the heart rate. It is useful in burning belly fat if your goal is to tone your abdominal muscles. Do cardio three to four times every week for the best results.
Simple activities, such as swimming, biking, walking, and running, are examples of aerobic exercises. Do them for 20 to 40 minutes a day to lose belly fat and tone your body. You can switch between moderate and vigorous cardio exercises depending on how your body adapts to the workouts.
Adopt a High-fiber Diet
Foods with a high content of soluble fiber will make you feel full for longer since they reduce the rate at which the stomach empties its contents. You can add them to your diet to promote weight loss and gain abs. High-fiber foods are usually bulky in size but low in calories.
You are likely to lose weight and accumulate less body fat when you get enough fiber from your meals. The good thing about high-fiber foods is that they are easily accessible in places such as groceries or food stores. Healthy options include whole grains, seeds, nuts, fruits, and vegetables.
Drink Plenty of Water
You get to boost your metabolism and increase the amount of fat burned by your body when you drink a lot of water. Incorporating water into your diet is essential regardless of your health and fitness goals. Water promoted temperature regulation and waste removal. Your body will also use more energy when you stay properly hydrated. See Benefits Of Staying Hydrated.
As you drink plenty of water, your appetite is likely to reduce. You will also lose more weight if you drink water before every meal. Your body’s water requirements will vary depending on your activity level, body weight, and age. Either way, you should aim for one to two liters of water every day to keep yourself well hydrated.
Target Your Abdominal Muscles in Your Workouts
The abdominal muscles facilitate bowel movements, coughing, and breathing, besides hosting the abs most people desire. They are long and usually extend with your abdomen’s length. When you target them in your workouts, it is easy to build more muscle and attain good-quality abs.
Note that you are unlikely to lose belly fat when your workouts only comprise abdominal exercises. You need to include cardio in your workout sessions with an excellent diet to speed up fat burning and tone your abdominal muscles. Examples of abdominal exercises that can help you gain great abs include planks, bridges, and crunches. See Get Motivated to Lose Weight.
Incorporate High-Intensity Training in Your Workouts
High-intensity interval training (abbreviated as HIIT) is a series of exercises that allow you to alternate between rigorous activity and significantly short recovery periods. When done correctly, HIIT helps speed up your heart rate while allowing you to burn more body fat in the process. Add HIIT into your workout routine to promote healthy weight loss and increase your chances of getting those abs you desire. You may start by performing HIIT for 25 minutes, three times every week, and then increase the time intervals depending on how your body adapts to the exercises.
HIIT is ideal for both men and women looking to tone their bodies, lose weight, and achieve their desired fitness goals without taking a toll on their overall health. You can try HIIT by switching between walking and running for 20 to 30 seconds between the sessions. You may also alternate between high-intensity workouts such as burpees, mountain climbers, and jumping jacks while adding short breaks in between. Get the help of a personal trainer if you cannot do these exercises on your own to prevent injury.
Avoid Taking Heavily Processed Foods
Also known as junk food, heavily processed foods such as crackers, cookies, and chips are significantly high in carbs, sodium, fat, and calories. They also lack essential nutrients such as minerals, vitamins, protein, and fiber that you need to regulate body weight and promote wellbeing. As you eliminate these unhealthy food options from your diet, swap them with whole foods to promote weight loss, cut belly fat, and gain great abs. Since it takes more energy for the body to digest healthy whole foods, you get to keep your metabolism up and burn more fat in the process.
Take whole foods high in fiber and protein to keep you feeling full, reduce your appetite, and speed up weight loss. Consider adding legumes, whole grains, fruits, and vegetables to your diet as nutritious alternatives to heavily processed food items such as salty snacks, baked goods, and frozen meals. Since heavily processed foods require less energy in the body to digest, they are likely to make you gain a lot of weight and increase your food cravings. You also risk being obese or overweight if you fail to cut down your uptake of junk foods.
The journey to gaining good-looking abs does not always come easy, as most people presume. It requires an active lifestyle paired with a healthy diet, dedication, patience, and consistency. With a few simple changes in your lifestyle, you stand a chance of improving your health and toning your abdominal muscles.
If you have and comments or questions, please feel free to leave them below.