You might think that you need to do a million crunches and go on a strict diet if you want your
abs to come out of hiding. But...is that really how you get abs? Let’s get one thing straight:
everybody has abs, but it’s the layer of fat around your midsection that’s
preventing them from being seen. Hi viewers and welcome back to Bestie!
You can work out for years, build awesome muscle and still, no abs emerge.
That’s because, when it comes to building abs, the amount of time you spend in the gym
isn’t the determining factor. Following the right strategy is. And in today’s video,
we will tell you the best tips to get rock solid abs. From getting enough sleep,
eating breakfast everyday, cutting down on junk food, not starving yourself to
working out your inner core and more, watch till the end to learn about all of them.
Wake Up to Water: Imagine not drinking all day at work—no coffee, no water,
no diet soda. At the end of an 8-hour shift, you'd be pretty parched. Which is
precisely why you should start rehydrating immediately after a full night's slumber.
Studies have found that doing this boosts metabolism by 24 percent for 90 minutes
afterwards. What's more, your muscle cells grow faster when they're well hydrated.
How much water do you drink every day? Tell us quickly down below in the comments section!
Eat Breakfast Every Day: A study showed that men who skip their morning meal are 5
times more likely to have bulging bellies than those who don't. So within an hour of waking,
eat a meal or protein shake with at least 250 calories.
It’s also important to note that breakfast size is inversely related to waist size.
That is, the larger the morning meal, the leaner the midsection.
But keep the meal's size within reason: cap your intake at 500 calories.
Don’t Starve Yourself: If you think you will lose weight by starving yourself,
you are mistaken. Not eating for a prolonged period may signal the
body to shift to starvation mode. It will stop using any calories consumed as usable energy.
The extra calories will get stored as fat, leading to weight gain.
Eat every 2-4 hours to keep your metabolism active and the cells functioning properly.
Crank up the cardio: Try to incorporate cardio into every workout. Aerobic exercises are a
great way to burn fat. A study looked at the connection between cardio and belly fat
and it was found that the more cardio you do, the more belly fat you stand to lose.
And since there's no such thing as spot training a muscle group,
you can lose overall body weight, too. So, when you do cardio consistently as part of
a fitness routine that's also focused on core and muscle building, you'll start to see your
body composition shift. There will be more tone and definition from head to toe—abs included.
Eat more protein: If you're already active,
chances are you've likely heard that protein is an important part of the recovery process
between workouts. That’s because it helps rebuild your muscles and makes them stronger.
Eating more protein can also help you change your body composition by decreasing body fat.
It doesn't even take a lot of extra protein to make a
big difference. Adding just 15 percent more into your diet could do the trick.
Build More Muscle: Strength training is an essential part of most fitness routines,
but if you want a six pack, building more muscle can help.
Strength training with weight lifting not only helps build muscle,
but that muscle can help boost your metabolism and increase muscle definition.
If performed as part of a high-intensity interval workout, it can be a great way to burn lots of
calories in a short time. Strengthening the muscles, tendons, and ligaments also helps
reduce strain on the joints which ultimately can help prevent many sports injuries.
Practice High Intensity Interval Training:
High Intensity interval Training or HIIT may just be the fastest track when it
comes to getting abs. That's because the fitness technique combines cardio and strength training
in one quick, effective workout. This really gets your heart rate going.
The beauty of HIIT is that it gives you the benefit of
body fat loss while putting on lean mass. If you start doing HIIT three
to four times a week you will see a noticeable difference in your abs.
Opt for complex carbohydrates over refined carbs: Here's some food for thought: Refined
carbohydrates, like white bread, flour, and rice, can send your blood sugar on a roller coaster ride
making you feel hungry. You are more likely to reach for unhealthy foods to balance yourself out.
People who eat higher levels of refined grains vs. whole grains
also had higher levels of belly fat than those who don't. The opposite is true
for people who ate higher quantities of whole grains vs. refined options.
Reach for complex carbohydrates, which have a low-glycemic index. This means they won't spike
your blood sugar, and make you feel fuller for longer. They are also good sources of fiber. Plus,
they're the easiest nutrient for your body to break down when it needs energy.
Perform Abdominal and Core Exercises:
Once you've reduced the layer of body fat to the point where your six-pack is starting to show,
performing specific ab and core strengthening exercises will make them much more visible.
Core exercises are most effective when the torso works as a solid unit and both front and back
muscles contract at the same time, and you perform multi-joint movements. Some key core exercises
include Plank, Bicycle crunches, Vertical knee raise and Crunches on an exercise ball.
Work Out Your Inner Core: Your inner core muscles, including your internal obliques
and transverse abdominis, are the foundation for your six-pack. You would not build a mansion on a
weak foundation, so don’t try to build a six-pack on a weak inner core. This is when you’ll want to
try out some more creative core workouts like planks, dead bugs, core twists, and farmer’s
walks. All of these tap your inner core’s ability to stabilize, rather than crunch, your core.
Put your legs to work: When it comes to building a six-pack,
many people don’t think to work any muscles outside of their core. But,
to uncover your abs, you need to train your whole body, especially your legs. Some of
the largest and most metabolically consuming muscles in your body are in the hips and legs.
Work your lower body by doing squats, lunges, and deadlifts.
If you can work to engage your core during all of these exercises, even better.
One of the best ways to workout your legs is by running everyday.
Doing so will also benefit your body in a number of ways. To learn what they are,
watch this video titled “Run Every Day And See What Happens To Your Body”
Now back to Sureshot Ways To Get Rock Solid 6 Pack Abs
Play Sports: One of the best ways to get six pack abs is by playing sports
that burn the fat and engage the core naturally.
Athletes who play sports that naturally engage both the upper and lower body in powerful,
repetitive movements have a great six-pack as a by-product of playing a sport they love.
For example, sports like soccer, basketball, and swimming burn calories and require you
to engage core muscles during the activity. Why not get your six-pack while having fun?
Get Proper Sleep: You need sleep to unveil your six-pack. That's because
lack of shut-eye may disrupt the hormones that control your ability to burn fat. For instance,
a study found that just three nights of poor sleep may cause your muscle cells to become
resistant to the hormone insulin. Over time, this leads to fat storage around your belly.
To achieve a better night's sleep, review your goals again 15 minutes before bedtime.
And while you're at it, write down your plans for the next day's work schedule,
as well as any personal chores you need to accomplish. This can help prevent you
from lying awake worrying about tomorrow which can cut into quality snooze time.
Eat Post-Workout Carbs: You may have been falsely led to believe that carbohydrates are bad and that
they will make you fat. This is definitely a myth that needs to be busted. Of course eating too much
of anything will make you gain weight. But natural grain or starchy carbs such as sweet potatoes,
brown rice, and oatmeal are actually quite beneficial in your six pack quest. Especially
when you eat them post-workout because they have the smallest chance of turning into body fat.
Try to eat moderate amounts of carbs and 1-2 cups of vegetables with each meal.
This will ensure that your body gets the vitamins, minerals, antioxidants,
and fiber it needs to function at its peak and remain healthy.
Cut Down On Junk Food: Heavily processed foods like chips, cookies, crackers and convenience
foods are typically high in calories, carbs, fat and sodium. Not only that,
these foods are typically low in key nutrients such as fiber, protein, vitamins and minerals.
Nixing unhealthy junk food from your diet and swapping them for whole foods can
increase weight loss, reduce belly fat and help you achieve a set of six-pack
abs. This is because it takes more energy to digest whole foods rich in protein and fiber,
which can burn more calories and keep your metabolism up.
While these tips will boost your journey towards the coveted 6 pack abs, there are
exercises that you should do regularly as well to reach this goal faster. Learn more about them by:
Finding out about Effective And Quick Exercises To Get Rid Of Stubborn Belly Fat
Or
Understanding Exercises To Build A Rock Solid Core In 4 Weeks
These 2 videos will definitely help you get the 6 pack abs you’ve always wanted,
faster. So go ahead and watch them for maximum benefits.
How many hours on an average do you work out in a week? Tell us in the comments section below!