Getting that ripped six-pack requires more than doing a few thousand ab crunches. In order to melt the layer of fat that covers your abdomen, tailor your food intake and your cardio sessions. Even your weight training sessions can be utilized in the pursuit of this goal.
Your Diet
Shape your diet to help shape your abs. Eliminate junk food and instead dine on foods high in protein like chicken, tuna and eggs. Consume slow-burning complex carbs like whole grain rice and pasta. Fruits, vegetables, low fat dairy, nuts and seeds are also on the menu. Drink 3.7 liters of water a day if your are male and 2.7 liters per day if you are female, as recommended by the Institute of Medicine.
Plan It
Calculate your daily caloric intake. Break these calories down into five to six meals spread out through the day at two to three hour intervals. Consume a larger meal post-workout that is carb-dense. To start melting the fat on your abdomen, and losing weight in general, cut your overall calories per day by 500, according to the Centers for Disease Control and Prevention.
Workouts
Incorporate interval training into your regular cardio sessions, whether it cycling, swimming or running. According to MayoClinic.com, interval training is simply alternating intervals of high and low intensity work. It will burn more calories in less time because this kind of training never allows the body to get into a comfort zone. Your weight training workouts should include compound exercises like the squat or dead lift, as these exercise provide work for the abs.
Abs Routine
The bicycle kick and the stability ball sit-up are among the most effective ab exercises, according to American Council on Exercise. The bicycle kick works the rectus abdominis constantly throughout the exercise whilst also working the obliques. Your routine should be varied in order to insure that the upper and lower abs, as well as the obliques, have been worked. Add weight resistance to your ab routine as your muscles develop.
Member Comments