HOW TO GET VISIBLY TONED ABS
Tips That Trainers Recommend
BY HIRANMAYII AWLI MOHANAN
There are a lot of awesome fitness goals you can shoot for. You can train for a half-marathon, aim to build more muscle, finally achieve that elusive pullup or chinup, or sculpt six-pack abs. If the previous sentence caught your attention, we’ve got you covered with the trainer’s insider tips for getting a six-pack. It’s important to note right away that not all of the factors that affect whether you can truly see your abs are within your control. You must combine what you eat and drink with core exercises if you want to see increased muscle definition in your set of abs.
For instance, both genetics and diet have an impact on body composition, which is the ratio of your lean muscle mass to body fat. Most women should aim for a body fat percentage of between 15 and 19 percent. Instead of focusing solely on a six-pack, which is extremely unrealistic for the majority of people, the ideal way to approach ab workouts is to think holistically about your core and train 360 degrees around your centre of your body. Following is what fitness gurus advise doing to achieve a body fat percentage that will make your six-pack pop.
• TURN UP THE CARDIO
A fantastic technique to burn fat is through aerobic activity. According to a review of 16 clinical experiments that examined the relationship between the two, the more cardio you perform, the more belly fat you stand to shed. You can also reduce your whole body weight as there is no such thing as “spot training” a certain muscle area. Cardio is a fantastic strategy for reducing stress and weight. It both defines and contributes to strength. You’ll start to notice a change in your body composition as well as increased tone and definition from head to toe, including ab muscles, when you consistently incorporate cardio into a training routine that also emphasises core and muscle building.
• ADD HIIT WORKOUTS TO YOUR ROUTINE
HIIT: What is it? First off, it stands for high-intensity interval training, and it might be the quickest route to developing abs. This is due to the exercise method’s ability to mix both cardio and strength training into a single, efficient workout, also known for how well it raises your heart rate. The beauty of a HIIT class is that it gives you the benefit of body fat loss, as well as putting on lean mass. If you start doing HIIT three to four times a week you will see a noticeable difference in your body.
• DO CORE / AB WORKOUTS REGULARLY
Every workout should involve core training. Just know that exercise alone isn’t enough to give your muscle definition because core workouts won’t decrease belly fat necessarily, according to a small study that looked at 24 women who did abs exercises five times per week for six weeks; you also need to follow a healthy diet. In fact, just focusing on core exercises will have little to no effect on reducing abdominal fat but it will increase your core strength. You’ve probably heard it before, but a six pack is really built in the kitchen (ie your food intake). However, exercise is the only method to add muscle and get that definition. It’s crucial to exercise your entire set of abdominal muscles, not just your rectus abdominis (i.e. six pack). By performing exercises that sculpt from every angle, you aim to strengthen your complete core, which includes your internal and external obliques, transverse abdominals, and internal stabilisers.
• LOAD UP ON PROTEIN
If you already engage in physical activity, it’s likely that you’ve heard that protein is crucial for recovery after workouts because it aids in muscle growth and repair. Did you realise, however, that consuming more protein could also alter your body’s composition by reducing body fat? Even a small amount of additional protein can have a significant impact. One study found that increasing your protein intake by just 15% could have the desired effect. Here are the top high-protein foods you should start consuming right away if you haven’t already.
• HYDRATION IS KEY
In addition to being healthy for your skin and body as a whole, staying hydrated may also help you burn more calories and lose more body fat, according to some research. According to study, drinking about 17 ounces of water can increase your metabolic rate by up to 30% for anywhere between 10 and 40 minutes while also increasing your energy expenditure. According to the same study, you burn 23 calories for every 17 ounces of water you consume.
• REDUCE SUGAR AND PROCESSED FOOD
Our body stores any excess fuel from food it’s not burning right away as fat to be broken down for energy at a later date. This process happens very quickly with foods that are high in sugar and/or calories like sweets, packaged goods, and even drinks, like soda and wine. So, consuming them in moderation is a key if you’re interested in figuring out how to lose fat and gain muscle at the same time in order to create more definition in your six-pack region. Additionally, hormones like cortisol, sometimes known as the stress hormone, might have an impact on belly fat in particular. In fact, studies show that stress is associated with increased amounts of belly fat in women who are not medically obese.