Getting ripped and defined abs is hard and takes time, not to mention demands an unwavering degree of discipline. Exercise is important but so is your diet. In fact, diet is responsible for the majority of your results!
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Intro – 0:00
1. Eat enough fats – 0:41
2. Get sufficient protein – 1:17
3. Lay off the alcohol – 1:45
4. Go for complex carbs – 2:13
5. Add HIIT workouts – 2:43
6. Stop those thousands of crunches – 3:11
7. Exercises your abs consistently – 3:47
In a nutshell:
Eat enough fats
Exactly. Fat doesn’t make you fat.
Rather, it’s too much food that makes you fat.
Consuming more fats (the healthy ones, of course) will help curb cravings.
Fats take longer to break down, use, or store fats, hence, the feeling of fullness for a long time.
The type of fat you eat is also important.
Unsaturated fats are less likely to be stored as fat than saturated fats.
Get sufficient protein
Protein is important in the recovery process between workouts as it helps the muscle rebuild and gets stronger.
Also, increasing your protein intake can change your body composition by lowering body fat.
The best part is that just 15% more protein on your diet can already make a significant difference.
Lay off the alcohol
Alcohol causes fat to be stored, rather than be used for energy.
What’s more, it dehydrates you and reduces your energy levels.
Alcohol can also decrease testosterone in the body, which is crucial for building muscle.
So, next time you party, drink one or two light beers.
Afterward, have a club soda with a lime.
Go for complex carbs
Carbs are the enemy, they say.
Actually, they’re not.
Completely slashing your carb intake will help drop some pounds fast, but it will also leave you feeling tired and cranky.
Thus, going for complex carbs is your best option.
They won’t spike your blood sugar and will make you feel fuller for longer.
Add high-intensity interval training (HIIT) workouts
HIIT is arguably the fastest track to getting abs.
Simply because this fitness technique is a combination of cardio and strength training and is done in quick succession.
As a result, you get the best of both worlds–fat loss and lean mass gain.
Consider doing HIIT three to four times a week for a noticeable difference in your body.
Stop those thousands of crunches
That and do compound exercises instead.
Compound, total-body movements promote a more balanced fat loss and a greater muscle-building response than crunches and sit-ups ever will.
Some examples of good compound exercises are:
– Barbell squat
– Dumbbell lunges
– Barbell bench press
– Barbell deadlift
– Seated barbell military press
– Close-grip barbell bench press
Exercise your abs muscles consistently
A good workout should include core training.
To build muscle and achieve that definition, you need to work out your abs muscles.
And when doing so, you should not just focus on your six-pack, but also strength-train your entire core.
Popular core moves are mountain climber, bird dog, side plank with rotation, and
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