I am here to bust a myth. The real secret to getting a six pack is not really a secret at all. You can easily get the body and, in particular, the abs you have always dreamed off. All you need is a little dedication, some changes to your workout routine, and an improvement to your diet plan. And voila! Read on to learn the secrets to getting that ripped body you’ve always wants and one that is bound to turn heads wherever you go!
Eat More Proteins
The importance of eating enough proteins can’t be stressed enough! Proteins assist in building lean muscle while also burning body fat. Proteins have a thermogenic effect on your body which means that lots of calories are burned while breaking down proteins.The exact amount you need to incorporate in your diet depends on your gender, your weight, and the specific exercise program you are on. For an average woman who is on a fitness routine, the recommended daily intake of proteins should be 50-70 grams. Similarly, an average man should consume 80-100 grams. Remember that moderation is necessary, however, occasionally going over these amounts will be fine. Some great sources of protein include chicken, fish, shrimp, beef, tofu and whey protein shakes.
Not All Carbs Are Bad
Carbohydrates get a bad rep! While it is true that if you eat too many, you could end up putting on a lot of weight but if eaten in moderation and at the appropriate time, they can put you one step closer to obtaining that six pack. Aim to include three to five cup of fruits and vegetables every day. These provide your body with much-needed vitamins, fiber, antioxidants, and minerals. The best time for eating carbs is after a workout. When consumed post-workout, there is a considerably lesser chance of carbohydrates being stored in the body as of fat. Some good sources of carbohydrates include fruits and vegetables, brown rice, oatmeal, and sweet potatoes. Avoid unhealthy carbohydrate sources such as bread, pasta and white potatoes.
Ease Off on the Crunches
Yes, you read that right!! Doing a thousand crunches every day isn’t going to earn you that six-pack. Sure, it will increase your stamina, strengthen your core muscles, and make you more fit in general, but that’s about it. It WILL NOT define your abdominal muscles in order to have the definition needed for a six pack. Ensure you eat healthfully and workout your entire body. Focus on the abdominal muscles and work your core for just 10-12 minutes for 3 days a week. This is more than enough!
Do Cardio the Right Way
When it comes to cardio, slow and steady is not as effective as you would like. A much more effective cardio session includes mixing up the speeds regularly. Alternate between a medium pace and some short bursts of high-intensity sessions. For example, instead of briskly walking on the treadmill for half an hour, try to squeeze in two to four high-intensity sessions where you turn up the speed. These high-intensity sessions should last for approximately 30 to 60 seconds. Doing cardio this way is far more effective and particularly successful at working those abs! High-intensity interval cardio training (HIIT) is THE BEST WAY to decrease body fat.
Engage in Full Body Workouts
While working your abs is great place to start to work on a six pack, they shouldn’t be the only part of your body you focus on. All muscles also need your attention. Great examples of full body workouts include barbell squats, dumbbell lunges, seated barbell military presses, barbell deadlifts, close grip barbell bench presses, pull-ups, and pushups. Be sure to slip in a few crunches, planks, and other exercises that focus on your core muscles.
Give it Time
Getting a six pack isn’t something that can be achieved overnight! You need to give it time. Mentally prepare yourself that it might be weeks before you start to see any definition or even a hint of a six pack developing on your core. Don’t let this demotivate you.Keeping working out consistently and you will soon start to see positive results.
Water should be your best friend! The benefits it has on your body and the many ways it plays a role in everyday bodily functions are way too many to be listed. However, the bottom line is that getting a six pack will be next to impossible unless you drink plenty of water. Aim to drink at least 8 cups of water every day. Sugary, artificially flavored and alcoholic beverages should be avoided as these are not only unhealthy, but can contribute to dehydration as well.
Remove Stress from Your Life
Although inevitable at times, being stressed out is never a good idea. When you feel stressed, your glands release the hormone cortisone. One of the effects of cortisol is it causes your body to store belly fat. No matter how hard your train your core, you will always be left with that disappointing pouch on your belly because of your hormones. By eliminating stress, not only will you feel better and more relaxed but you will be able to work towards that body you have always dreamed of.
Remember, getting a six pack is not a simple task. Fortunately, it isn’t impossible. As with any fitness goal, a six pack require time, effort, and dedication. Focus on eating a healthy, well balanced diet, workout smart, stay hydrated and reduce your stress to help you achieve this goal. You’ve got this!