PT Health Life – Many people work very hard to get six-pack abs. However, with just a few simple tips every day, you will have the perfect body with the abs of your dreams.
By incorporating a comprehensive healthy diet, exercise, and lifestyle into your daily routine, you can build six-pack abs .
1. Maintain burning more calories than you consume
to get perfect 6-pack abs, the first and most important step is to maintain a calorie deficit to burn body fat.
To reveal abs, you need to reduce body fat. The way to do this is to burn more calories than you consume. When the body consumes calories, it will use stored fat for energy, helping to reveal muscles and reveal six-pack abs.
2. Abdominal exercises help create six-pack abs
To get six-pack abs, do ab exercises for 5 to 10 minutes every day. The exercises should focus on the core. While you can’t spot-reduce fat, strengthening specific areas of your body will help define your abs.
Ab workout includes: One minute plank, leg kicks, bicycle crunches, classic crunches, Russian twists.
3. Adjust the amount of carbohydrates you take in
Carbohydrates are essential to sustain your daily exercise and physical needs. Carbohydrates help boost your workout performance and aid in effective recovery . However, not all carbohydrates are created equal. Eat healthy carbohydrates that contain natural fiber.
Healthy carbohydrate choices include: Oats, quinoa, bananas, sweet potatoes and blueberries.
It is important to cut down on refined carbohydrates. If you consume too many refined carbohydrates, your body will store them in fat tissue, making it easy to gain weight and create belly fat .
Refined carbs are foods with a high glycemic index, promoting a feeling of fullness in the short term (only about 1 hour). Meanwhile, foods with a low glycemic index promote a feeling of fullness in the long term (lasting about 2 – 3 hours). Blood sugar levels decrease after about 1 – 2 hours after eating a meal high in starch. Refined carbohydrates: White bread, potatoes, white pasta, cakes…
To have six-pack abs and reduce excess fat, exercisers should reduce their intake of refined carbohydrates.
4. Eat foods containing protein
The body uses protein to build and repair tissues, and to make enzymes, hormones, and other chemicals.
It is important to establish healthy eating habits and consume plenty of protein. Protein helps metabolize muscle mass and muscle helps burn calories . The more muscle you have, the more calories you burn.
Without consuming enough protein, your body won’t be able to grow new muscle and you won’t see improvements during your workouts.
You should eat lean meat, dairy products and seafood… These are foods that are very good for muscle recovery and development.
