We all know that winter is the best time of year to start working on that six pack, and as summer approaches you’ll want to be beach body ready with a set of chiseled abs. Follow these six simple rules and you’re guaranteed to unveil that six pack.
Nail Your Nutrition
The first thing to do is make sure that your diet is on point. Get plenty of good nutrition, including lean protein, healthy fats and moderate carbohydrates (try sweet potato, rice or starchy vegetables like squash). Fueling your body with these nutrient rich foods means you can train harder and burn more body fat. Also make sure that you’re getting enough fibre in your diet as it will help you to feel fuller for longer and will support your body’s natural detox powers.
Whey protein is a fantastic way to increase your protein intake, recover from training and reduce your desire to snack. Taking a multivitamin each day will also help to support your immune system and general health as you cut calories and ramp up your workouts.
Mix Up Your Workouts
The definition of insanity is to repeat the same actions over and over again and expect different results. The same principle can be applied to your workout. Swap out some of your LISS training for HIIT training and cardio to give your metabolism a healthy shock.
Interval training and circuit training results in a greater level of EPOC (excess post-exercise oxygen consumption), helping you to burn fat with a shorter workout time. Take a look at our range of pre-workout supplements to help you increase focus and train harder to burn more calories.
Thirst can easily be mistaken for hunger, and it’s really easy to end up snacking when really you just need a drink. Make it your mission to drink more and you’ll end up dodging the snacks. Keeping a bottle of water to hand will help you achieve this, and try to aim for at least 2-3 litres per day.
When training, add some BCAA into a shaker full of water to help prevent muscle breakdown when you’re cutting body fat.
Focus On Big Lifts
Concentrating on bigger lifts such as squats, deadlifts and rows will result in greater muscle growth and higher caloric output which, in turn, leads to an increased metabolism and fat burn. Which is exactly what you’re after to reveal those rippling abs.
Calories In, Calories Out
The absolute simplest rule of getting your abs to show is creating a calorie deficit. This can either be done by trimming calories for your diet (calories in), or by increasing your physical activity (calories out). Or a combination of both!
Abs don’t tend to show through unless you’re under 10% body fat, so all the crunches and sit ups in the world won’t help you if you’re finishing each day with a caloric excess.
Work Those Angles
You’ve followed all of the above advice and your abs are now starting to show. So what now? Well, now you’ve got to train them to show them off! Regular crunches will work the three main regions of the abdominals (lower, middles and upper) but you need to work those core muscles, transverse muscles and obliques too.
Mix up your training by adding in planks, Russian twists and reverse crunches to get an awesome all-round ab workout that will lead to even further development and definition.
Before you go…
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