Body goals are everything right? For many people, how to get six pack abs and flat tummy is that one goal they desire. Having that amazing body with six pack, biceps and triceps would interest any man or woman, but the thing is, not many people know how to go about it. Whether it’s getting the Dwayne Johnson’s body, a Randy Orton’s -esque or that amazing dashing physique like that of Cristiano Ronaldo, Beyonce or the Kardashians, it takes discipline, determination as well a regimented period of dieting and exercising to achieve. In this piece I am going to take you through how you can achieve your body goals as a man or woman and get those sexy abs, muscles, flat tummy and figure eight you crave for.
Apart from the regular six-pack abs building exercise and fat burning exercises like sit-ups, push-ups, running, elliptic training, bicycling, Captain’s chair leg raise, exercise ball crunch, vertical leg crunch and reverse crunch, here are some important things you should consider and add to your routine if you want to get those six pack abs, burn belly fats or reduce weight.
EXERCISE YOUR ABDOMINAL MUSCLES
Exercising the abdominal muscles can help increase muscle mass which could help you get those six-packs and flat tummy. Combine abdominal exercises with cardio, and healthy feeding habit; this will optimize results.
The muscle that creates six-pack on your body is known as the rectus abdominis. It is the long muscle that runs vertically extensively along the abdomen. It also plays a vital role in breathing, coughing and bowel movement.
The abdominal muscles also includes transverse abdominis and the external and internal obliques. Exercising these muscles is vital in achieving muscle mass and getting those six-pack abs. It’s worthy to note that abdominal exercises alone may likely not decrease belly fat. According to a research carried out on 24 women,doing abdominal exercises five days in a week for six straight weeks had no effect, rather pairing abdominal exercises with cardio and healthy diet yielded maximum results. Popular abdominal exercises are Bridges and planks and abdominal crunches.
DO MORE CARDIO
Cardio, also known as aerobic exercises are essential in achieving body goals. Cardio’s are any type of exercise that increases your heart rate. Studies have shown that cardio exercise can help burn belly fats which can in turn help you achieve those six-pack abs you desire. Researchers found out that the more cardio people did, the more belly fats they burned. So including cardio’s in your exercise routine could speed up your way to achieving those abs
Studies have also proven that cardio is very effective in burning belly fats, which in turn helps make your abdominal muscles more visible. The study further discovered that doing cardio exercise three or four times weekly drastically reduced belly fats. Fitness experts say ” the more cardio people did, the greater amount of belly fats they lost”. Common cardio exercises include swimming, biking, walking, running and skipping. Try and get 20-40 minutes of cardio exercise into your daily routine.
HIGH INTENSITY INTERVAL TRAINING (HIIT)
High intensity training involves changing between intense burst of activities and short recovery periods. Adding this to your routine, increases the chances of weight loss which makes it easier to get those abs. Studies shows that adding 20 minutes of HIIT to your routine three times weekly can help achieve as much as 4.4 pounds(2 kg) loss of belly fat in 12 weeks. Another study conducted on 17 women who did HIIT twice per week for 16 weeks found that the women had lost 8% of their total belly fat.
One good thing about HIIT is that you don’t need to visit the gym, you can try it at home by switching between walking and sprinting for 20-30 seconds at a time, you can also try “jumping jacks, burpees and mountain climb with short breaks in between.
Water is very essential to health as it plays crucial role in not just waste removal but also in temperature regulation. Studies has shown that drinking water can increase metabolism temporarily, reduce appetite as well as increase weight loss which is very crucial in reducing those belly fats. Therefore staying hydrated can make it easier to get those six-pack abs. Researchers also discovered that drinking up to 500 mm of water temporarily increased body energy expenditure by 24% for up to an hour after eating. Drinking enough water may also reduce appetite and increase weight loss.
People who drink water before each meal has been found to have lost 44% more weight than people who do not. Water requirements varies based on certain factors like age, activity level and body weight. But it is recommended that people should drink about 1-2 liters of water daily to stay adequately hydrated.
INCREASE PROTEIN INTAKE
It’s a well known fact that taking healthy diet is crucial in getting a perfect body. Protein can help reduce the number of calories taken in and also reduce body fat and weight. Protein also helps repair worn-out body tissues, and preserve muscle mass during the process of weight loss.
Increasing protein intake can help fight belly fat, support muscle growth and promote weight loss. According to studies, eating high protein meals help increase the feeling of fullness, and control appetite in obese people. In fact people who increase their protein intake and reduce their calorie intake are likely to see noticeable reduction in body weight and fat. Taking proteinous foods like meat, chicken, egg, seafood, milk, nuts, legumes and seeds after workouts can help repair and rebuild muscle tissues and also help in muscle recovery.
REDUCE INTAKE OF REFINED CARBOHYDRATES
Refined carbohydrates are usually low in nutrients and may increase hunger levels. Since you are supposed to mind what you eat and regulate your food intake, it’s imperative that you avoid taking in much refined carbohydrates. High intake of carbohydrates is linked to increased belly fat, eating much refined carbohydrates causes spikes and significant crashes in blood sugar levels and this may lead to increase in hunger and food intake.
Refined carbohydrates lose most of their nutrients during processing, resulting in the final product being nutritionally low. Therefore it is advisable that you replace refined carbohydrates like pastries, processed foods, and pastas with foods like barley, brown rice and bulgur, this will not only help satiation but also help burn belly fats.
ADD MORE FIBER TO YOUR DIET
One of the problems people working on their abs and belly fat face is the urge for food. If you crave for six pack abs and flat tummy, you must understand that wrong dieting will leave your stomach empty most times leading to an increased desire for food. Well, adding more fibre to your food could help in this journey. Eating more fiber makes you feel fuller and hence eliminate the incessant urge to eat. Fiber can also help protect you against fat accumulation and weight gain.
Soluble fiber moves through the gastrointestinal tract undigested and hence help in slowing down the process of emptying the stomach. This will keep you feeling fuller for a longer period of time. Increasing fiber intake by 14 grams per day can lead to a 10% decrease in calorie intake and 4.2 pounds (1.9 kg) of weight loss.
Invariably, adding more high fiber food into your meal is one of the simplest methods of achieving weight loss and six pack abs. Some high fiber foods that you can inculcate into your diet are fruits, vegetables, whole grains, nuts and seeds. One study found that for each 10 gram increase of soluble fiber taken daily by a person, you are likely to lose 3.7% of belly fat over 5 years without any changes in diet or exercise.
AVOID EATING PROCESSED FOODS
If you must get six pack abs and flat tummy you must understand that processed foods are known to have high calorie content, fats, carbohydrates and sodium. Apart from the fact that they are usually lacking important nutrients like protein, fiber, vitamins and minerals, they are usually easy to digest, thereby allowing space for you to have urge for more food which will hamper your efforts.
Swapping these unhealthy (junk) foods with foods like fruits, vegetables, whole grains and legumes can increase weight loss, burn belly fat and help achieve six pack abs. This is because it takes much energy to digest the foods rich in protein and fiber, and this process can help in burning more calories and keeping your metabolism up. Also the nutrients in whole foods keeps you feeling fuller as well as stop/reduce your food cravings and aid in weight loss.
To achieve your six-pack abs target, burn belly fats or reduce weight, you not only need regularly exercise, you also need a disciplined diet procedure which involves cutting off unhealthy foods, staying hydrated , and inculcating more protein and fiber in your diet. Also you have to include abdominal and aerobics exercises like push up,squats, and sit ups into your routine exercise to augment your regular abs building and belly fat burning
If you follow through with these steps, then your journey to get six pack abs and flat tummy is not just near but very close.