8 tips for a visible six pack –

Sculpting the abdomen is not an easy task. It seems that all the methods in the world are ineffective for your own body type, doesn’t it? Well, you’re probably right.

For example, body composition (or the ratio of body fat to lean muscle mass that every body has) is affected by both diet and the amount of physical activity. But also for genetics. Most women would need to reach a range of 15 to 19% body fat to have six pack abs – and reaching that percentage is not easy either.

The best way to do abs exercises is to think holistically: train your core 360 ​​degrees (area that encompasses your abdomen, glutes and lower back), instead of just thinking about your six-pack – which is unattainable for most people. Read: It’s not easy, nor realistic for many women. Although sit-up exercises increase muscle endurance, a PubMed study found that six weeks of just focusing on sit-ups is virtually ineffective at reducing belly fat.

Want tips on how to strengthen your core and make those abs more visible? Check out:

1

INCREASE THE CARDIO

Aerobic exercise is the best way to burn fat. The more cardio you do, the more body fat you lose, including around your belly. In addition, it is a great tool to eliminate stress and extra pounds.

When you do cardio consistently as part of an exercise routine that is also focused on building muscle, you can see your body composition change and more muscle tone and definition appear.

two

INCLUDE HIIT WORKOUTS IN YOUR ROUTINE

What is HIIT? It’s a short, high-intensity interval workout, and it might just be the quickest way to go when it comes to burning fat. That’s because the fitness technique combines cardio AND strength into one quick and effective workout, aka it really gets your heart rate up.

Do HIIT three to four times a week, you will see a noticeable difference in your body.

3

EXERCISE THE ABDOMEN CONSISTENTLY

One exercise alone is not enough to give muscle definition. There’s no way: you also need to follow a healthy diet.

Still, the only way to build muscle and achieve definition is through exercise. When working out your abdominal muscles, it’s important not to just focus on your rectus abdominis (i.e. six-pack). Train the internal and external obliques by doing transverse crunches and internal stabilizers, doing moves that sculpt from all angles. Side planks are great for this.

4

EAT MORE PROTEIN

You’ve probably heard that protein is an important part of the recovery process between workouts, as it helps rebuild muscle.

It doesn’t take much: just 15% more protein in your diet will make a big difference.

5

DRINK A LOT OF WATER

Staying well hydrated is good for the skin and the whole body. Some research suggests that it can actually help you burn more calories and lose more body fat, too.

Accordingly with an article published in The Journal of Clinical Endocrinology Metabolicdrinking approximately 500 ml of water can increase your metabolic rate by up to 24% over 60 minutes after drinking.

6

REDUCE YOUR CONSUMPTION OF SUGAR AND PROCESSED FOODS

The body stores any excess fuel from food that it is not burning immediately as fat to be broken down into energy later.

This process happens quickly with foods high in sugar and/or calories, such as sweets, industrialized products and even beverages, such as soft drinks and wine. Therefore, consuming them in moderation is key if you want to lose fat and gain muscle at the same time.

Also, belly fat in particular can be affected by cortisol, otherwise known as the stress hormone. In fact, stress has been linked to higher levels of belly fat in non-overweight women, according to with a Yale University studyfrom the USA.

7

CHOOSE COMPLEX CARBOHYDRATES

Refined carbohydrates such as bread, white flour and rice raise blood glucose levels. It makes you feel hungry faster and eat more to balance yourself out.

Furthermore, according to the The American Journal of Clinical Nutrition people who consume more refined grains than whole grains have higher levels of abdominal fat, while the opposite is true for people who consume higher amounts of whole grains compared to refined grains.

So, opt for complex carbohydrates, which have a low glycemic index, which means they won’t spike your blood sugar and will keep you feeling full for longer. Also, they are great sources of fiber.

8

EAT A LOT OF FIBER

If you don’t eat enough fruits and vegetables, add an extra 10 grams of soluble fiber daily to your routine.

Study participants who did this had a 3.7% reduction in belly fat over five years, with no other dietary changes.

How long does it take to get defined abs?

The timeframe depends on your body’s genetics and hormones. But certainly, by reducing refined sugar intake and combining it with an exercise routine, you will speed up the process.