I want to get abs! You have likely heard of abs and the craze that everyone is craving to have some, and look super sexy in that tiny bikini! No wonder the fuss on that everyone is now claiming they will train you on how to have chiseled abs.
Abs are good to have, but you should also know the role that abs play in your body and how to get them. Truth be told, abs are not too easy to achieve. You will not develop abs overnight.
What are Abs?
Abs are muscles. Abs is an acronym for ‘abdominal muscle,’ also called the rectus abdominis muscle. It is a paired muscle that runs on each side of the frontal wall of your abdomen.
According to the HealthLine, Abs are divided muscle, with a right and left half parallel. Each half has three segments that are held together by connective tissue. These connective tissues bring about a ‘six-pack’ appearance on the abdomen. It appears as ‘four,’ ‘eight’ or ‘ten’ packs for some people.
Abs lie under the internal organs and assists in holding these organs in their proper position. The more extra fat you have, the more extended period it will take to lose it for the six-pack to show up.
Here are simple, quick ways to get six pack abs
1. Do more cardio exercise to get six pack abs
Cardio is also known as aerobic exercise. It is a form of exercise that increases your heart rate. Regular cardio makes you burn excess fat and speeds your way into getting abs. Add resistance training into your workout routine by lifting weights.
Try these six pack fat-blasting cardio exercises that will burn fat and sculpt your abs like magic. ,
- Mountain climber
- High knees
- Leg raise
- Side plank
- Russian twist
Also, embrace simple activities like running, walking, biking, swimming, or doing your favorite sport.
2. Add HIIT Workouts into your routine.
HIIT is short for ‘High-Intensity Interval Training‘ and is the fastest way to get abs. This workout combines cardio and strength training and gets your heart rate going. HIIT promotes body fat loss and having lean mass.
How does HIIT work? It burns extra calories during and after your workout, it revs up your metabolism to a high level, and it improves your abdominal muscle strength.
3.Continuously work your abs muscles
Exercises such as abdominal reverse crunch, bicycle crunch, bridges, and planks are among the most successful core training workouts that strengthen your abdominal muscles and shape the ‘six-pack’ appearance.
It would be best if you combined them with other exercises and a healthy diet for optimal results.
4. Reduce your calorie intake
Eliminate 500 calories from your everyday diet to lose one pound a week. If you take on exercises, cut 250 calories from your diet. Unsaturated fats from almonds, butter, olive oil, and avocados help to boost the metabolic system. They also help your body absorb all the nutrients it needs.
5. Eat a high protein diet to get abs
Because you are working out already, you should keep in mind that proteins are essential in the body recovery process as it helps rebuild your muscles and get them stronger. Another benefit of increasing your protein intake helps the body to decrease body fat.
Some of the best protein foods to get abs are:
- Cheddar cheese
- Pork chops.
6. Stay hydrated to get abs
Drinking a lot of water is not only suitable for having smooth skin, but it also helps your body to burn more calories ad lose more body fat. By drinking about 17 ounces or 12 glasses a day, you will boost your metabolic rate by 10% in 10 – 40 minutes, which will help to get abs. Drinking a lot of water also prevents water retention and helps your body eliminate toxins and excess salt to reduce bloat.
7. Eat less sugar and processed foods
The body plays safe by storing the excess fuel it gets from the food we consume. This fuel is stored as fat for the body to consume in the future.
Foods high in sugar are easily converted into stored body fat. These foods are cakes, sweets, packaged foods, chips, and drinks like soda, processed juices, and alcoholic beverages.
8. Opt for complex carbohydrates over refined carbs
Consuming refined foods such as rice, white bread, and flour can raise your blood sugar levels too high levels within a short span. This will make you feel excessively hungry, and you will undoubtedly look for food to eat. Furthermore, people who consume refined foods are more likely to have belly fat than those who eat whole foods.
Complex carbs with a low GI are best recommended as they will not raise your blood sugar, and they will make you feel fuller for longer as they contain lots of fiber. It is also easy for the body to break down when it needs energy.
9. Know your body fat percentage
As mentioned, you will not see your abs if your core has a big layer of subcutaneous fat. Each individual is different, but for men, the ideal ranges from 8 to 20 percent. Levels below 6 percent could compromise your health. To have abs, you need to get rid of subcutaneous fat from your abdominal area.
Benefits of six pack abs
Generally, a six pack abs improve sports performance, prevents lower back pain improves your posture and breathing, and makes you have a smaller waistline.
How to get abs is easy. Abs are not made solely in the gym. It takes a combination of diet, exercise, and discipline. Everyone is built differently, and the time is taken to build abs varies. How long does it take to get abs? It may take anywhere from about three months to a year, and it is not just about doing abs exercises. Indeed, it takes a lot of time, exercise, and dedication to tone your abs.