Whether you are aiming to achieve your fitness goals or simply want to look good in a swimsuit, acquiring a sculpted set of six-pack abs is a goal shared by many.
Getting a six-pack requires dedication and hard work, but you don’t have to hit the gym seven days a week or become a professional bodybuilder to do so.
Instead a few modifications to your diet and lifestyle can be enough to produce serious, long lasting result.
Here are some simple ways to achieve six-pack abs quickly and safely
Do more cardio
Cardio, also called aerobic exercise, is any form of exercise that increases your heart rate.
Regularly incorporating cardio into your routine can help you burn extra fat and speed your way to a set of six-pack abs.
Studies show that cardio is especially effective when it comes to reducing belly fat which can help make your abnormal muscles more visible.
One small study showed that doing cardio exercise three to four times per week significantly decreased belly fat.
Try to get in at least 20-40 min of moderate to vigorous activity per day, or between 150-300 min per week
Activities like running, walking, biking, swimming, or engaging in your favorite sports are just a few easy ways to fit cardio into your day.
Exercise your abdominal muscles
The rectus abdomens are the long muscle that extends vertically along the length of your abdomen.
Although most well-known as the muscle that creates the appearance of the six-pack, it is also necessary for breathing, coughing and bowel movements.
Other abdominal muscles include the internal and external obliques and the transverse abdominis.
Exercising these muscles is key to increase muscle and achieving six pack abs.
However, keep in mind that abdominal exercises alone are unlikely to decrease belly fat.
One study found that doing abdominal exercise five days per week for six weeks had no effect on belly fat in 24 women.
Try high-intensity interval training
Hiit is a form of exercise that involves alternating between intense bursts of activity and short recovery periods. HIIT keeps your hearts rate up and increases fat burning.
Adding HIIT into your routine can boost weight loss and make it even easier to get six-pack abs
One study showed that young women who did HIIT twice per week for 16 weeks had an 8% decrease in total belly fat.
One of the simplest ways to try HIIT at home is to switch between walking and sprinting for 20-30 sec at a time.
You can also try alternating between high-intensity exercise like jumping jacks, mountain climbers and burpees with a short break in between
Not only gym and weightlifting is going to give you 6 pack abs but with that you have to take care of the food you are intake daily and all the food that are not gonna disturb your body routine
Increase your protein intake
Upping your intake of high-protein foods can help promote weight loss, fight belly fat and support muscle growth on your road to six-pack abs ‘
According to one study, consuming high- protein meals helped increase feelings of fullness and promote appetite control in 27 overweight and obese men ‘
Another study showed that people who increased protein intake by just 15% decreased their calorie intake and saw significant decrease in body weight and body fat
Consuming protein after working out can also help repair and rebuild muscle tissues as well as aid in muscle recovery
Plus, one study even found that a high-protein diet helped preserve both metabolism and muscle mass during weight loss
Meat, poultry, eggs, seafood, dairy products, legumes, nuts, and seeds are just a few example of healthy, high-protein foods that you can add to your diet.
Water is very crucial to just about every aspect to health. It plays a role in everything from waste removal to temperature regulation.
Staying well-hydrated may also help bump up your metabolism, burn extra belly fat and make it easier to get a set of six-pack abs.
In-fact, one study found that drinking 500 milliliters of water temporarily increased energy expenditure by 24% for up to 60 min after eating.
Other research shows that drinking water may also reduce your appetite and increase weight loss
48- middle aged and older adult found that people who drank water before each meal lost 44% more weight over a 12-week period that those who didn’t
Water requirements can very based on a variety of factors, including age, body weight and activity level.
Most recommends drinking around 1-2 liters of water per day to stay well-hydrated
Stop eating processed 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.
Take out these unhealthy junk foods 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.
The nutrient in whole foods, like protein and fiber, also keep you feeling fuller to curb craving and aid in weight loss
Fruits, vegetables, whole grains and legumes are all nutritious alternatives to prepackaged convenience item like frozen meals, baked goods and salty snacks.
Fill up on fiber
Adding more high-fiber foods into your diet is one of the simplest methods for increasing weight loss and achieving six-pack abs.
Soluble fiber moves through the gastrointestinal tract undigested and can help slow the emptying and can help slow the emptying of the stomach to make you feel fuller for longer
In fact, one review found that increasing fiber intake by 14 grams per day was linked to a 10% decrease in calorie intake and 4.2 pounds of weight loss
Research shows that getting enough fiber in your diet may also prevent weight gain and fat accumulation.
One study showed that for each 10 gram increase of soluble fiber taken daily, participants lost 3.7% of belly fat over five years without making any other modifications in terms of diet or exercise
Fruits, vegetables, whole grains, nut and seeds are just a few healthy, high-fiber foods that you can add to your diet to help burn belly fat.
Stop refined carbs
Cutting back on your consumption of refined carbohydrates can help you lose extra fat and gain six-pack abs.
Refined carbs lose most of their vitamins, minerals and fiber during processing, resulting in a final products that is low in nutritional value.
Eating lots of refined carbs can cause spikes and crashes in blood sugar levels, which can lead to increased hunger and food intake
Eating plenty of whole grains, on the other hand has been linked to a reduced waist circumference and lower body weight
In fact, one study found that people who ate a high amount of refined grains tended to have a higher amount of belly fat compared to those who ate more whole grains.
Swap out refined carbs from foods like pastries, pastas and processed foods and instead enjoy whole grains such as brown rice, barley, bulgur and couscous to help support satiety and burn belly fat.
It could take a woman with average body fat about 20 to 26 months to achieve the appropriate amount of fat loss for six-pack abs.
the average man would need about 15 to 21 months
Most people associate six pack abs with guys but there is nothing stopping girls from getting them. With a little bit of hard work and some changes to your diet and exercise routine, you can develop your own six pack very easily.
Six-pack abs is sought after by most teenage girls as well as adult women. Although it requires effort, girls can achieve six pack abs by sticking to healthy eating plans and exercise regimens. Body-fat percentage must be low to see toned abdominals which may otherwise be handing under layers of fat.
Be on your way to bare abs with a combination of cardio, core strengthening and diet
There is much more to getting six-pack abs than simply doing a few crunches or planks each day.
Instead, it requires following a healthy diet and maintaining n active lifestyle to help achieve your goals.
- Making a few simple switches in your daily routine can get you a set of six-pack abs and improve your health at the same time.