Raise your hand if you’ve done the following. I want a six-pack so I am going to train abs and do crunches everyday. Sound familiar?
Well the good news is your not alone we’ve all been there and done that, guess what it didn’t work.
Here are some actionable steps you can do to get some amazing abs.
1 KNOW YOUR ABS
Yes your abdominals are one big muscle but most people don’t know it can be broken down into three main sections.
Your upper abs, your lower abs and your obliques (if your not familiar with this term it is simply the side of abs).
The upper abs, lower abs, obliques and transverse abdominis (internal abs) all create your abdominals.
Which help support your spine and transfer power between your upper and lower body. A strong set of abs is not just for show.
2 WHAT EXERCISES SHOULD YOU DO?
Variety is key! If you only do one kind of abs exercise, such as crunches you will quickly adapt to it and your muscles will stop responding.
By varying your exercises you will keep your muscles stimulated and growing constantly.
We’ve created a number of different abs routines that can be found in the workout section of the app. Which can be added to your workout program or you can simply fully one our well structured plans.
Each workout has a mixture of abs routines some exercises you can do are listed below:
- Alternate Heel Touch
- Barbell Ab Rollout
- Bicycle Kicks
- Lying Leg Raises
- Moutain Climbers
- Oblique Crunches
- Side Plank
- Dynamic Plank
- Hanging Knee Raises
3 DROP THE FAT!
For your abs to show your body needs to be at a low enough fat percentage for abs to show.
Most people fail to realise that everyone has ab muscles the only difference is some people’s abs are a lot more visible than others.
Why? Because there is layer of fat sitting on top of your abs, yes you can make your abs grow to make it more visible.
But first things first you need to remove that fat so that your abs can shine and get the appreciation that they deserve.
How do you drop fat? You ask, well you need to watch what you eat as covered in the next step.
4 CUT CALORIES, BUT NOT TOO MUCH
It is a well-known fact that you need to watch your caloric intake to drop the fat and make those abs come out.
However you do not want to go Too Low, which is a very common mistake. Most people that are trying to drop fat and get six-pack cut out way too many calories.
Yes you may see early results but this will stop very quickly and it’s not a healthy way to approach your diet.
Eating too few calories can cause a major decrease in your metabolism, which ends up being counterproductive in getting washboard abs!
To overcome this fatal mistake take a look at our ‘weight loss’ meal plans or the get ‘get healthy’ meal plans.
For full guidance on how many calories, carbs, protein and fat you should consume. According to your body weight.
5 EAT HEALTHY FATS
Another common mistake in trying to drop fat/lose weight is to avoid eating Fats thinking fat-free is the way to go.
This is not the case your body actually needs to consume good fats, which actually helps in fat loss and making your abs stand out.
You should take up eating more monounsaturated fats, commonly known as the ‘Good Fats’.
Eating these healthy fats such as almonds, avocado, coconut oil can help regulate our bodies’ hormones in addition to assisting in fat loss.
6 DO SOME CARDIO
Doing cardio or aerobic exercise is a great way to burn calories and improve your overall health.
Studies have shown that high-intensity-interval cardio is the best method to dropping that fat around the mid-section.
You will notice a common theme within our workout programs designed for fat loss that consist of doing interval cardio.
With going at a high intensity for 30 seconds and then going to a steady state for 30 seconds. Followed by another round of high intensity cardio.
If you do take up this approach of interval cardio remember you can change up the time duration to your own preference.
Slow steady cardio can also be effective method to dropping fat and revealing your abs.
If you don’t have the energy to do a round of HIIT cardio as highlighted above you can also take up walking a lot more 30-60 minutes a day.
30 minutes high incline walk on a treadmill will work wonders too.
7 DO RESISTANCE TRAINING
Losing muscle mass is a common side effect of dieting.
This can have devastating effect to your metabolic rate, as losing muscle reduces the number of calories you burn on a daily basis.
Doing resistance training regularly can prevent loss of muscle and can actually boost your metabolism.
Lifting weights actually also causes you to engage your core. As you undergo a resistance training session you’re actually working your abs, whilst burning calories.
8 CONTROL YOUR CARBS INTAKE
Limiting your carbs can prevent you from always having a bloated belly.
Studies have shown that by replacing refined carbs with unprocessed, whole foods has aided in boosting metabolic health and improving your waistline.
But you must remember that you’re simply reducing your intake of simply sugar carbs like white rice and eating more complex carbs such as sweet potatoes and whole grains.
Your not removing carbohydrates from your diet completely your just substituting them or reducing the intake.
As you do so you may need to increase the amount of fat and protein you eat to off-set the reduction in carbs to ensure your having a healthy balanced diet.
If your starting to find this confusing please reference to our meal plans for structured guides, which have been created by our qualified staff.
9 EAT PROTEIN
Protein is an important macro-nutrient when it comes to fat loss.
Your body burns more calories digesting protein compare to eating fat or carbs. Therefore a high-protein diet could account for an extra 80-100 burned calories a day.
In addition to this a high protein diet can reduce appetite, making you feel full and maintain muscle mass during weight loss plan.
Furthermore studies have shown that people eat more protein have slimmer waistlines than those with a low protein intake.
How much protein you should consume depends on gender, weight and activity level. Take a look at our plans for guide to know where to start.
10 DRINK GREEN TEA
Studies have shown that green tea can work wonders for fat loss.
In order for fat to be burned it needs to be broken down in the fat cell and move through our blood stream.
The antioxidants within green tea help aid in this process and boosting the effects of fat burning hormones.
In addition to this green tea has also been found to help boost metabolic rate and assisting in burning calories even during resting.
If you don’t currently drink green tea, we suggest you ditch your English tea and pick up this super beverage.
In conclusion if you follow the 10 steps listed above we are more than confident you’ll see some great results and achieve some killer Abs.
For a structured plan take a look at our workouts section and meal plans.
Once you join Ultra Fitness Premium remember you’ll receive support from our Personal Trainers to ensure you get the results you want!