Cutting body fat to get rock hard abs can be achieved by lowering your caloric intake and following a consistent exercise program. The Mayo Clinic notes spot exercises like situps can't reduce tummy fat alone. You need to lower overall body fat to shed excess pounds from the midsection. Before starting a diet or exercise program to chisel your abs consult a physician.
Caloric Deficit
Set up a caloric deficit to lose fat, tightening up your midsection. The Mayo Clinic suggests losing weight at the rate of 1 to 2 lbs. each week by burning 500 to 1,000 calories more than you consume each day. Create this deficit by eating a low-calorie diet and bumping up your physical activity.
Diet
Reduce the calories you ingest by following a nutritious, balanced diet rich with fruits, vegetables and lean proteins. Fruits, vegetables and starchy complex carbohydrates like oatmeal provide you with critical vitamins and minerals. Complex carbs keep your insulin levels stable, preventing insulin spikes that could lead to weight gain around your tummy. Consume lean proteins like turkey breast to fuel your muscles with amino acids. As your muscle mass to body mass ratio improves your metabolism increases, helping you burn body fat. Eat healthy fats like olive oil to round out your diet and improve cell function.
Cardiovascular Activity
The Department of Health and Human Services suggests 150 minutes of moderate-intensity aerobic activity each week to burn calories and shed fat. Go for a brisk walk or jog for 20 to 30 minutes per session to improve your mood, increase heart health and lose weight. To get razor sharp ab muscles try two, 20-minute sessions of interval training each week. Alternate one-minute intervals of running and walking until 20 minutes have expired. Interval training boosts your metabolism and helps you preserve lean muscle mass.
Resistance Training
Do compound resistance training movements like squats, bench presses and deadlifts once per week to increase your metabolism and burn excess fat. Perform four sets of 15 repetitions for each exercise, resting for 45 seconds between each set. Do hanging leg raises and incline bench crunches to gain definition in your ab muscles. Hanging leg raises target your lower abdominal region and incline bench crunches work out your upper abs. Do four sets of 10 repetitions for each exercise. Rest for 60 seconds between sets.
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