Getting defined abs won't happen overnight. The rate that you develop defined abs will be dependent on your level of mental strength and self-discipline. As well as performing varied ab workouts you should also utilize other fitness training and customize your diet to provide faster results in this area of your life.
Strict Diet
Avoid foods high in sodium, sugar and saturated fat. Eat nutritious foods such as fish, lean meat, whole grains, fruits, vegetables, nuts and seeds. Make healthy choices when eating at restaurants. Cut back on latte coffees and avoid sodas. You should drink 3.7 liters of water a day if you're a man and 2.7 if you're a woman, according to the Institute of Medicine.
Eating Plan
Change your eating habits so that you eat every three hours -- totaling five to six meals a day. Small regular quantities of food will constantly supply your body with energy and increase your metabolism. Use MyPlate to calculate your calories consumed daily. The amount of calories you will need will depend on the current condition of your body, your activity level and whether you need to gain or lose weight.
Workout
Focus your weightlifting routine on exercises which are going to work your core. This means squats, dead lifts and other big compound lifts. The Mayo Clinic recommends HIIT, also called interval training, for your cardio sessions. HIIT uses intense bursts of exercise at your maximum work rate, followed by periods of moderate work. This burns the fat off faster than regular cardio sessions.
Crunches
It is important to vary your ab routine in order to make sure that all areas of the rectus abdominus, obliques and serratus are worked. Some examples of crunch-focused exercises are swiss-ball sit-ups for the upper abs, hanging leg-raises for the lower abs and crunch twists or bicycle kicks for the obliques and serratus muscles, according to Full Fitness.
Member Comments