For example, one study found that doing abdominal exercises five days per week for six weeks had no effect on belly fat in 24 women 4. Instead, be sure to pair your abdominal exercises with a healthy diet and regular cardio to boost fat burning and maximize results.
Abdominal crunches, bridges and planks are a few of the most popular exercises that can help strengthen your abdominal muscles and create the appearance of six-pack abs. Exercising the muscles that make up your abdomen can help increase muscle mass to achieve six-pack abs. Pair abdominal exercises with a healthy diet and cardio to optimize results. Upping your intake of high-protein foods can help promote weight loss, fight belly fat and support muscle growth on your road to six-pack abs.
According to one study, consuming high-protein meals helped increase feelings of fullness and promote appetite control in 27 overweight and obese men 5. Consuming protein after working out can also help repair and rebuild muscle tissues as well as aid in muscle recovery 7 , 8.
Plus, one study even found that a high-protein diet helped preserve both metabolism and muscle mass during weight loss 9. Meat, poultry, eggs, seafood, dairy products, legumes, nuts and seeds are just a few examples of healthy, high-protein foods that you can add to your diet.
Protein may help reduce calorie intake, as well as decrease body weight and fat. It can also help repair and rebuild muscle tissues and preserve muscle mass during weight loss. High-intensity interval training , or HIIT, is a form of exercise that involves alternating between intense bursts of activity and short recovery periods.
HIIT keeps your heart rate up and increases fat burning. One study showed that young men who performed HIIT training for 20 minutes three times per week lost an average of 4. One of the simplest ways to try HIIT at home is to switch between walking and sprinting for 20—30 seconds at a time.
You can also try alternating between high-intensity exercises like jumping jacks, mountain climbers and burpees with a short break in between. High-intensity interval training can help increase fat burning and may be especially useful for reducing belly fat and achieving six-pack abs. Water is absolutely crucial to just about every aspect of health. It plays a role in everything from waste removal to temperature regulation. Staying well-hydrated may also help bump up your metabolism , burn extra belly fat and make it easier to get a set of six-pack abs.
Water requirements can vary based on a variety of factors, including age, body weight and activity level. However, most research recommends drinking around 1—2 liters 34—68 ounces of water per day to stay well-hydrated.
Studies show that drinking water can temporarily increase metabolism, reduce appetite and increase weight loss to help you lose stubborn belly fat. Heavily processed foods like chips, cookies, crackers and convenience foods are typically high in calories, carbs, fat and sodium. Not only that, these foods are typically low in key nutrients such as fiber, protein, vitamins and minerals. Nixing these unhealthy junk foods from your diet and swapping them for whole foods can increase weight loss, reduce belly fat and help you achieve a set of six-pack abs.
This is because it takes more energy to digest whole foods rich in protein and fiber, which can burn more calories and keep your metabolism up The nutrients in whole foods, like protein and fiber, also keep you feeling fuller to curb cravings and aid in weight loss 15 , Whether for fitness or aesthetic reasons, many people want 6-pack abs. Here are 8 simple ways to get 6-pack abs quickly and safely. Muscle cells are more metabolically active than fat cells. By helping you build muscle, sit-ups will help you burn more calories in the long run.
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The more fat you have, the longer it will take to shed it and then to showcase six-pack abs. Lowering your body fat level. Fruit brings the nutrient goodies to the table in the form of vitamins, minerals, and fiber and you should aim for 2 to 3 servings per day. Looking for the best choices? You can never go wrong with berries.
Low in calories and sugar with antioxidants for days, these babies will never steer you wrong. Beans, legumes, and whole grains are also great sources of protein, in addition to fiber. Whole grains like steel cut oats, quinoa , farro , and sprouted grains also contain a bit of a protein punch.
Would you expect sugar to be an ingredient in that whole-wheat bread you bought? What about the whole wheat crackers? Did you know that flavored yogurt can have as much sugar as a Snickers bar? Vitamin water, dressings, sauces and marinades, meal replacement bars, the list goes on and on. Water is an essential nutrient. Drink consistently throughout the day and aim for a minimum of 2 liters per day.
Add 1 liter for each hour spent exercising. Protein is necessary to maintain and build muscle. Losing weight can sometimes result in loss of muscle in addition to fat.
In order to avoid this, focus on eating enough protein. Of all the macronutrients, carbs and fat, too protein requires the most time and energy to digest. One study found increasing protein intake from 15 to 30 percent of total daily calories resulted in increased satiety, decreased overall calorie intake, and resulted in greater weight loss.
This was while keeping calorie and carbohydrate intake the same. Protein should come from high quality sources like omega-3 rich fish, lean red meat and poultry, nuts, seeds, eggs, low fat dairy like Greek yogurt, beans and legumes, and high quality grains.
We started this conversation when we mentioned added sugar. Really anything fried or processed is devoid of any redeeming qualities. These foods have been stripped of nutrients and loaded up with calories, sugar, fat, and sodium. Because of this they get a zero in the nutrient department and have some real ab-reveal squashing qualities. It would be great if there were one tried-and-true exercise that would ensure a visible six-pack, right? Cardio, strength, and ab-focused exercises are all important.
They work synergistically to get you those abs. Especially when performed as a steady state exercise i. Your body becomes accustomed to this rate of exertion and does not have to spend any additional effort to perform. Resistance training is key to developing defined muscles. Did you know that muscle burns more calories than fat?
Lift weights, even heavy ones sometimes. Bands, dumbbells, kettlebells, water, and bodyweight — all can be used to add resistance to your routine.
Compound movements tend to be the most effective for building strength, while also boosting metabolism and burning calories. Squats, deadlifts, and pull-ups are good examples of compound movements that engage different muscles in the same movement while also working your abs. By far the best bang for your heart pumping buck, high-intensity interval training HIIT consists of short bouts of intense activity followed by a period of rest or lower intensity movements.
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