Summer is among us and so are the clothes that go with it. Whether you’re motivated by fitness or physique, show off a body you’re proud of with these simple areas of focus to achieve six-pack abs.
HIIT or High-Intensity training specifically has shown to have a significant impact on the amount of visceral fat on a person – especially in the trunk and abdominal area, according to a 2012 study.
Bursts of intense workout followed by a short resting period are how you achieve it. The goal here is to push yourself as hard as you can for as long as you can be followed by a rest period. HIIT workouts tend to last no longer than 30 minutes. This type of exercise has shown to increase cardiovascular fitness, increase fat oxidation and lowers insulin resistance more so than moderate continued exercise alone.
Target Your Abdomen
Planks are where it’s at. While crunches are shown to target certain areas of the abdomens they don’t engage as much as a plank. Mastering the plank is easy. Keeping your back straight, tighten your core muscles holding a pushup position while supporting your weight with your forearms and hold – hold- hold.
Done correctly you’ll soon feel while this is such a successful abdominal workout. Aim to increase the amount of time you hold each plank every session for maximum results.
Increasing your heart rate with regular aerobic exercise burns extra fat. A medical review looking at 16 clinical studies showed regular cardio workouts decreased visceral fat significantly in every single group looked at.
The American College of Sports Medicine recommends 30 minutes five times a day of moderate cardio (such as brisk walking or light jogging) or 20 minutes three times per week of intense cardio (such as running). Rowing, swimming, bicycling/ indoor cycling and workouts that specifically engage your abdomen such as the use of an elliptical are also great for getting that six-pack front and center.
Water is essential for every biological process your body has to offer. Staying hydrated is crucial to a healthy workout regime. According to the Department of Human Nutrition, adequate water consumption increases weight loss.
Test subjects who consumed 500ml of water before each meal lost an average of 2kg of weight more than the none water group. Ask how much water you should drink a day and you’ll get many different answers. One thing experts do seem to agree on is not the amount you drink but the timing. One full glass of water 15 minutes before each meal increases your metabolic rate and decreases hunger – both of which help considerably with weight loss and muscle gain.
Proper nutrition is key for your road to six-pack abs. Think protein. Not only is a healthy amount of protein essential for muscle development having a protein-rich diet keeps you satiated longer, reducing the likelihood of overeating. This combined with a diet rich in fiber is key. Fiber super foods like beans, lentils, avocados, and whole grains provide essential phytochemicals needed to lower fat and increase muscle mass.
Avoiding processed foods is a must as well. Convenience foods like, chips, crackers, and cookies are six-pack killers. Instead of these calorically dense foods, you want the opposite – nutritionally dense foods. Your body uses more energy to break down healthier foods. More energy expended to break up calories means fewer calories left over.
It’s an intake/outtake game. Spend more energy than you consume and you’re on your way to a healthier, fitter body. A great way to measure your intake and output of energy is by using a tracker, Myfitnesspal is a great app for this.
Healthy eating isn’t always enough especially when you’re putting in some serious workouts. Taking supplements specifically designed to assist in muscle development can be a game changer especially when that dreaded plateau stage rears its ugly head.
Creatine is no stranger in this department. A molecule produced by your body can be added to drinks or food in the form of powder or pills. Creatine has shown to increase muscle production and exercise performance. It also increases water in your muscles which causes them to swell slightly, signaling the making of room for muscle growth.
Made of amino acids which are needed for many biological processes in the body, Protein is another popular supplement for muscle gain and for good reason. Muscle growth needs more protein in your diet than is used to break down foods.
This can be difficult for many, especially with an intense workout. When exercising, muscles in your body form micro-tears that require protein to repair. Repeating this process is what makes muscles grow. Having an adequate amount of this nutrient is essential to the process. A protein supplement can make all the difference here.
Another great supplement to consider is the use of CBD gummies. CBD has shown to have multiple benefits when it comes to muscle development. Lowering cortisol
levels, it prevents the otherwise slowing of muscle growth, decreases joint inflammation that can interfere in daily exercise and naturally increases energy by regulating sugar levels – allowing your body to burn more glucose. Less glucose means less sugar is able to be converted into fat.
Getting the six-pack abs you want is more than doing a few crunches every day. Maintaining an active routine and healthy diet is crucial but also easily achievable by making a few simple changes to your daily routine.