Many people share the goal of getting a sculpted set of six pack abs, irrespective of whether the goals is to achieve fitness or just look good in a swimsuit.
To get a six-pack, you need dedication, and hard work. However, it is not necessary to go to the gym every day of the week or be a professional bodybuilder for that. You just have modify your diet and lifestyle and this can efficiently give serious, long-lasting results.
Here are the simple ways to get six pack abs quickly.
1. Do More Cardio
Also known as aerobic exercise, cardio is any kind of exercise that would increase your heart rate. If you incorporate cardio into your routine regularly, it will help you burn extra fat and get you to your set of six-pack abs quickly.
Studies have shown that cardio is effective when you want to reduce belly fat and this helps make your abdmonal muscles more visible. Another study shows that doing cardio exercise thrice or four times a week decreases belly fat.
A review said that the more cardio people did, they lost a greater amount of belly fat.
You must try to get about 20 to 40 minutes of moderate to vigorous activity everyday or about 150 to 300 minutes every week.
You must indulge in activities like running, walking, biking, swimming or any of your favorite sports is just a couple way to fit cardio in everyday.
2. Exercise Your Abdominal Muscles
The rectus abdominis is the long muscle that extends vertically along the length of your abdomen.
The long muscle that vertically extends along the abdomen’s length is the rectus abdominis. It is most well- known to be the muscle that creates the look of the six-pack, it is necessary for breathing, coughing, and bowel movements. Other abdominal muscles are internal and external obliques and transverse abdominis.
To achieve six-pack abs and increase your muscle mass, you have to exercise these muscles. But remember that doing only abdominal exercises will not decrease belly fat.
A study showed that doing abdominal exercises five days a week for six weeks had no effect on the belly fat of 24 women.
Remember to pair the abdominal exercises with a healthy diet and regular cardio to boost fat burning.
Abdominal crunches, bridges and planks are some of the most popular exercises that will help strengthen your abdominal muscles and create the appearance of six-pack abs.
3. Increase Your Protein Intake
Increase the consumption of high protein foods can help in weight loss, fight belly fat, and help in the growth of muscle, in your quest to get six-pack abs.
One study showed that consumption of high-protein meals helps increase the feeling of fullness and promote appetite control in more than 25 overweight and obese men.
One study showed that people who increased their consumption of protein by just 15% reduced their calorie intake and noticed major decreases in the body weight and fat.
You must consume some protein after workout because it helps repair and rebuild muscle tissue. It helps in muscle recovery.
One study found that a diet of high-protein helps preserve metabolism and muscle mas during weight loss.
Some examples of high protein food to add in your diet are meat, poultry, eggs, seafood, dairy products, legumes, nuts and seeds.
4. Try High-Intensity Interval Training
HIIT is a kind of exercise which includes alternative between intense bursts of activity and short recovery periods. It keeps your heart rate up and increases the fat burning. If you add HIIT to your routine, you will boost weight loss and will easily get six-pack abs.
A study showed that young men who did HIIT training for 20 minutes thrice a week lost 4.4 pounds in average, and saw a 17% decrease in belly fat over a period of 12 weeks.
Another study showed that women who did HIIT twice every week for 16 weeks, decreased 8% of their total belly fat.
One way to do HIIT at home is to switch between walking and sprinting for 20 to 30 seconds.
Or you can try to alternate between high-intensity exercises like jumping jacks, mountain climbers, and burpees with short break.
5. Stay Hydrated
The most important aspect of health is water and it plays a role in everything- right from waste removal to temperature regulation.
If you stay well-hydrated, you can increase metabolism, burn extra belly fat, and get a set of abs easily.
A study showed that drinking 500 milliliters of water increased the energy expenditure by 24% for over 60 minutes after eating.
A research shows that drinking water can reduce appetite and increase weight loss.
Water requirements differ according to age, weight, and activity level. But the most common recommendation is consumption of 1-2 litres of water every day to stay well-hydrated.
6. Stop Eating Processed Food
Chips, cookies, crackers and convenience foods, and other heavily processed foods are high in calories, carbs, fat, and sodium. They are low in key nutrients like fiber, protein, vitamins, and minerals.
You must remove these from your diet and swap them for whole foods that would increase weight loss and reduce belly fat.
The reason is that whole foods that have more protein and fiber, take more energy in digestion and it burns more calories and keeps metabolism up.
Whole foods have protein and fiber that keeps you fuller to reduce cravings and help weight loss. The nutritious alternatives for these are fruits, vegetables, whole grains and legumes.
7. Cut Back on Refined Carbs
Reduce your consumption of refined carbohydrates and it will lose extra fat and get six-pack abs.
They have lost most of their vitamins, minerals and fiber in processing, which results in a final product with a low nutritional value.
If you consume lots of refined carbs, it can lead to spikes and crashes in blood sugar levels, which would cause an increased hunger and food intake. On the contrary, consuming whole grains has directly been linked to a reduced waist circumference and lower body weight.
A study showed that people who consumed a higher amount of refined grains had a higher amount of belly fat, in comparison to those who had more whole grains.
Switch the refined carbs from foods like pastries, pastas and processed foods and replace it with whole grains such as brown rice, barley, bulgur and couscous that would support satiety and burn belly fat.
8. Fill up on Fiber
Add high-fiber foods into your diet. This is the simplest way of increasing weight loss and getting six-pack abs.
Soluble fiber goes through the gastrointestinal tract undigested. This slows the process of the emptying of the stomach and makes you feel hungry really quickly.
A review showed that an increase in the fiber intake by 14 grams per day was related to 10% decrease in calorie intake and 4.2 pounds (1.9 kg) of weight loss.
Research has shown that getting enough fiber in your diet may help avoid weight gain and fat accumulation.
Add fruits, vegetables, whole grains, nuts and seeds to your diet. These are healthy and high-fiber foods that will helps burn fat.
The Bottom Line
You have to do more than just crunches and planks every day if you want to get six-pack abs. You need to follow a healthy diet and be active.
You must make some simple switches in your daily routine and you can get a set of six-pack abs while improving your health at the same time.