A six-pack of beer is easy to get. Six-pack abs, on the other hand, can’t be bought at your local beer distributor.
There are many reasons people want to get abs. Not only does a flat tummy make your look better, but it also correlates with a longer lifespan. In fact, belly fat is linked to a higher risk of early death in both men and women.
So, are you wondering how to get abs? There are two parts to achieving the defined abs you’ve been dreaming of. Let’s explore.
How to Get Abs Part One: Exercise
Abs don’t appear overnight. They are the result of consistent hard work. So grab your finest fitness gear and start working those muscles.
But the secret to a flat stomach involves more than crunches.
To get abs, you need to follow a regular fitness regimen. That means hitting the gym or doing physical activity four to five days a week.
When you work out, focus on cardio, strength, and core exercises. Together, these three workouts will strengthen your abs and leave you with a toned stomach.
Cardio workouts are one of the best exercises to get abs. Aerobic movements increase your heart rate and burn belly fat.
How can you incorporate more cardio into your workout routine? Try:
- Hitting the treadmill
- Jogging or running outside
- Bear crawls
- Cycling or biking
- Jumping rope
- Martial arts or kickboxing
If you’re wondering how to get abs fast, HIIT (high-intensity interval training) is your best bet. These intense cardio workouts push your body to its limit.
Fast and powerful circuits burn fat and calories during the workout but also afterward. This afterburn effect turbocharges your metabolism and burns calories for as long as 24 hours after the exercise. That’s why HIIT training is such an effective way to shed belly fat and tone your abdomen.
Abs are a muscle group. When you perform exercises with added weight, the muscles become stronger and more defined.
Incorporate free weights into your ab workouts for real results. You can perform a variety of exercises that target your core while using dumbbells for added strength. Start small and gradually increase your weight selection as your muscles become stronger.
Keep in mind that you shouldn’t only focus on strengthening your core. Proper weight training technique requires a firm stance with a braced core. That means that while you work your arms, shoulders, and back, your core also receives a workout.
Core strength plays a huge role in your workout and lifestyle. We depend on our core to support our body, maintain balance, and prevent injuries. While you may be focused on your abs, it’s crucial to exercise all of your core muscles.
Your core extends from your lower back to your glutes. That means all of these muscle groups need to get exercised, not just your abdominals and obliques.
Planks, woodchoppers, hip bridges, mountain climbers, leg raises, and the airplane are all excellent exercises for strengthening the various muscles in your core.
How to Get Abs Part Two: Diet
Abs are not made from exercise alone. A six-pack also requires discipline in the kitchen.
There are specific types of foods that can build a strong stomach, and there are foods that can quickly ruin all of your hard work at the gym. If you want defined abs, familiarize yourself with what to eat and what to stay away from in the kitchen.
Do: Load up on Veggies
Vegetables are packed with antioxidants, fiber, vitamins, and minerals. They are also low in calories, which makes them a recipe for success for a flat tummy.
But eat the right kinds of vegetables. Steer clear of starchy veggies like potatoes, corn, and chickpeas. Instead, fill your plate with:
- Leafy greens (like spinach, kale, lettuce, and collard greens)
- Split peas
Try building meals centered around your vegetables instead of meat. Season your vegetables with natural oils (like olive, coconut, or avocado oil) and herbs to make them more appealing to your taste buds.
Don’t: Drink Alcohol
Beer is one of the worst things you can put into your body when trying to achieve defined abs. Beer is high in calories and fat. When you drink beer, you’re choosing the wrong kind of six-pack.
Try to cut down your drinking as much as possible. If it’s a Friday night or you’re at a social event, stick with red wine or clear liquor mixed with water or club soda.
Do: Drink Green Tea
Green tea is one of the best-kept secrets for achieving defined abs. Green tea contains EGCG catechins. These compounds burn fat, ignite the metabolism, and reduce belly fat.
Green tea is also an excellent pre-workout drink. The beverage boosts energy, alertness, and focus so you can get more out of your exercise routine.
Don’t: Focus on Red Meat
When working on your six-pack, stick with lean meats. Turkey, chicken, and fatty fish (like salmon, mackerel, and tuna) are lean sources of protein that can fuel your belly transformation.
Red meat, on the other hand, is one of the worst foods you can eat for abs. Red meat is especially detrimental if it has been heavily processed. Processed meats are difficult to digest and sit in the intestines, making you feel bloated.
Do: Eat Nuts and Seeds
Nuts and seeds are rich in fiber, protein, and healthy fats that help you shed belly fat. The protein also fuels your core muscles and helps them get stronger.
Some excellent (and tasty) seeds and nuts to add to your diet include chia seeds, flax seeds, pumpkin seeds, almonds, walnuts, pecans, and pistachios.
Portion control plays a key role in getting the abs you’ve been dreaming of. Overindulging, even in healthy food, can lead to weight gain and bloating. Regulate your portions by measuring out your food and counting your macros.
Achieving abs is not impossible, but it’s also not easy. It requires discipline in the kitchen and the gym.
So, now that you know how to get abs, what else are you looking to learn? From health news to lifestyle trends, explore our website for more helpful life advice.