Many books and various advertisements promise us miraculous solutions that will make your abs tighten. Strength training is a sport and therefore you are “naturally limited.”
Today, there are thousands of ways and accessories to train your abdomen, such as a bench to do crunches, kettlebells, or medicine balls.
Even if you want to help tighten and tone your body more, you can try an abdominal electrostimulator that allows, through its electrodes, to efficiently achieve your goals in conjunction with your diet and training.
Here I suggest you reveal your base to have abs, that’s why we teach you the following methods to get to teach your abs in the correct way.
Fat Is Your Enemy
The logic is simple: your abs are below your belly fat (don’t look, we all have a minimum, we can’t live without it). The less you have, the more your abs will show.
To lose fat there are no secrets: you have to act on food. In fact, it’s mathematical: you eat x kcal (unit of calories) per day and there is a kind of threshold. You go below this threshold, you lose fat, and you go above, you gain it.
Depending on your lifestyle, your daily caloric needs (the threshold) should be around 2000-2500kcal.
Your goal here will be to lose fat, so you should decrease your daily calorie intake. For this, there are two possible solutions:
- The first thing is to eat less. For this we recommend reducing carbohydrates in your diet.
- The second is to play sports. In fact, what happens metabolically is that when you have an intense physical effort, you burn calories. So, in the end, you reduce your calorie intake during the day.
More specifically, take this example:
Juan works in an office. It doesn’t move much during the day. Just walk 15 minutes in the morning to go to work. You have a daily need (threshold) of 2200kcal.
However, Juan eats around 2,500 kcal per day on average and is fattening.
To avoid this, Juan first, reduced his daily intake to 2100kcal and will run every other day. On average, with running, you can remove 250kcal per day from your intakes.
In total, this gives: 2100-250 = 1850kcal / day
Therefore, it is safe to lose weight.
Now you know that you have a basic calorie threshold. If you eat fewer calories, you will lose weight. If you eat more, you will gain weight. Is the base.
Now we can go even further and observe the quality of the calories you will consume.
The problem is that by looking everywhere, you will find everything and anything about what is good to eat or not. On this topic, I invite you to make your own experiences and observe how your body reacts.
The main dietary principles can generally be summarized in 5 tips:
- Eat more fruits and vegetables
- Avoid industrial and processed products
- Eat less saturated fat
- Eat more good fats (omega 3)
- Do more sport.
If you follow these 5 simple principles, you have a good chance of losing belly fat.
Either way, you have a lot to gain by being careful what you put on your plate. Either to take care of your health, feel fit, or draw abs.
Supplements That Can Help Mark Abs
If you’re just starting out in weight training, you probably want to try taking nutritional supplements in hopes of quickly transforming yourself into a super warrior.
I will remind you that many companies and magazines live off the advertising they sell and that they will encourage you with big hits of articles to consume supplements that you do not necessarily need.
Therefore, you don’t necessarily need to eat pounds of protein powder on a daily basis. The basis of everything is a healthy lifestyle and a balanced diet.
If you take protein powder and creatine, but only sleep 4 hours a night and your breakfast consists of coffee and pastries, you are already starting on the wrong bases.
Replace the morning donuts and chocolate palms with a fresh fruit smoothie. Forget McDonald’s or the noon sandwich for more veggies.
Before thinking about food supplements, start developing your training plan, modifying your diet and taking care of your sleep.
If you are a beginner, this should be more than enough to progress quickly. It is only after several months of practice that supplements can possibly help you recover better.
If you want to know more about which supplements to choose visit: [COMPLETE GUIDE] How to Take Nutritional Supplements
How to Get Abs Fast?
Well, “quickly… quickly” is not that they can be achieved, in fact it is the result of patience and the equation below so that you have abs easily. It’s still relatively simple:
- Visible abs = diet + weight training + cardio + exercises and combinations.
As we have seen, the most important thing for your abs to be visible is above all to have a low-fat percentage.
Unfortunately, it is not physiologically possible to target a single specific body part. The best strategy to get abs fast is to do exercises that cause significant energy expenditure and help sculpt your entire body:
- Squats
- Dead weight
- Push-ups
- Press bench
Don’t just try to get your abs to work. Take your whole body into account: chest, back, legs, arms, shoulders and everything else.
The main idea is to try to increase overall muscle mass while forcing the body to burn fat stores. Also remember to use plugins to make all kinds of combinations.
Train Your Abs Every Other Day
The muscles need rest and abs are no exception. Training every other day may be the best recommendation.
As with all muscles, it takes time to create decent abs. Some will be more fortunate than others thanks to their abdominal morphology that will make them more or less visible.
Some unfortunate people, even with little fat to lose, will have a hard time making them show up… but you have to persevere!
We can all have well-drawn abs; the only question is: how long will it take? the time depends on how persistent and disciplined you are and how well you do all the tips we mentioned above.
More seriously, and without going too far, you can dramatically improve your figure with these simple tips. The most important thing is to take charge and know where to start to move to the next level.
