If you’re looking to get abs quickly, you need to set realistic fitness goals while committing to do the work. You need to set a benchmark and try to smash it without losing hope. If you want to build a six-pack, add the goal to your vision board and follow the roadmap given below. Of course, there is no underestimating that getting abs is a difficult task. In fact, getting that muscle definition and cutting down on belly fat can be a challenge in itself. However, who said that you can’t do it? Things to Know about Getting Abs The first thing to understand is that each body type is different. There are loads of factors that you cannot control that determine how much time it will take your body to develop abs. For example, your body composition depends on the intensity of your workouts and your diet, but also your genetics. Belly fat, especially, is affected by hormones like cortisol, an individual’s stress hormone. Numerous studies show link non-overweight women who experience belly fat with higher amounts of everyday stress. The real question is, how much body fat percentage should you have for a six-pack to appear on your body? According to trainers and nutritionists, women usually have to achieve a body fat percentage of 15 to 19. As long as you lose fat in a safe manner, like reducing 1 to 2 percent of your fat every month, and follow a consistently healthy eating pattern and workout routine, you should be able to see results soon. Of course, dedication is important. However, it is important that you get your blood works sorted to rule out any hormonal factors that could affect your goals. You must give yourself an ample amount of time to lose your overall body fat, as well as belly fat. Keep in mind that dedicated athletes take six months to drop their body fat below 20 percent. This includes extensive training and diets that are not advised for the larger population. If you want to give yourself a healthy goal, you must allow yourself consistent progress for a year or two, depending on your current weight. The key is to focus on the body’s overall functionality and incorporate some form of workout in your daily life. You need to forget about that super-toned model you saw on Instagram and keep your goals realistic, all the while focusing on your overall health. This is the easiest and most sustainable way to get abs quickly.
Here are some ways to build a six-pack:
⦁ Incorporate More Cardio
Kourtney Kardashian’s trainer had her do rounds of cardio in every single workout for a reason- to get into the best shape possible. This is mainly because aerobic exercise helps burn the most amount of fat. The more cardio you do, the more likely you are to lose belly fat. In fact, 16 clinical trials also looked at the connection between these and were able to prove it. Since there is no such thing as spot training, when you do cardio, you will lose overall fat in your body.
Hence, when you make cardio part of your fitness training while focusing on muscle building and core exercises, you will soon see that your body composition has started to change, and your abs are becoming more defined.
⦁ Include Some HIIT Workouts
Are you wondering what HIIT is? It is short-term for high-intensity interval training and maybe the fastest way to get abs. This is because HIIT incorporates cardio and strength training so that you have a great workout session that results in a high heart rate and pouring sweat.
The best part about HIIT is that it allows you to lose body fat while also gaining lean mass. All you have to do is incorporate a HIIT workout three to four times a week, and soon, you will start to see your body transform.
⦁ Work On Your Abs Every Single Day
Every workout you do must include core training. Moreover, working out isn’t the only thing needed to decrease your belly fat – your diet also plays an essential part. According to a study, 24 women worked on their abs five to six times a week. However, they were unable to reduce their belly fat because their diet was not consistent. After all, you know what they say – abs are built in the kitchen.
Of course, if you want to build muscle and definition, you need to work out. When working on your abs, you must remember to pay special attention to your rectus abdominis. You have to train your entire core area, including the external and internal obliques, internal stabilizers, and transverse abdominals.
⦁ Have a Protein-Rich Diet
If you are already working out and not seeing your desired results, it could be because your diet does not have a sufficient amount of protein in it. After you work out, you must consume some form of protein to help your muscles recover and come out stronger. In fact, consuming protein helps decrease body fat, allowing the body to change in the way you want.
According to one study, all you have to do is add 15 percent of protein to your diet to reach your goals. Moreover, your protein intake does not have to be boring. Ever heard of almond-sunflower seed protein cookies? They’re the absolute best! Are you ready to change your lifestyle and get abs quickly? Follow these tips and see the results- we believe in you!