Getting Sexy Abs: 5 Simple Steps To Lean Abs
1. Space Your Meals
Instead of eating 3 squares a day, try spreading out your calories a little more by eating 5 smaller meals. You might not even have to eat less (depending on your current eating habits) to see results. Spacing out your caloric intake allows your body to use what it consumes very efficiently, greatly lowering the chances of fat storage.
Of course, this also relies heavily on what you eat. You can space your meals perfectly and still put on weight if the content of your food it poor. That brings us to the next step.
2. Consume the Right Carbs
Avoid sugars, starches, and basically any processed or refined food. These unnatural foods are usually full of sugars and starch, which shoot your blood sugar and insulin up out the roof. Free-floating ATP or energy results and then fat storage from that. Eating very clean (meaning natural or unprocessed) foods is the best way to go to avoid this. You also want to limit your grains, even whole wheat breads and pastas, as these foods, healthy as they may be will cause greater influxes in blood sugar than other options. Better sources for carbs include sweet potato and brown rice (cooking rice in a combination of chicken broth and water is quite tasty).
3. Perform Compound Exercises
Forget spot reduction- your attempts to burn fat off various places of your body through isolation techniques; this will not burn fat or get you ripped abs. Also, quite doing hours of endless cardio. A little cardio is all you need to complement the right resistance routine. And what is the right resistance routine? One that prioritizes compound movements, or exercises that use multiple muscle groups. This method is actually backed by science, and if performed correctly will get you lean faster than anything else. And what does correct performance look like? You want to perform a higher amount of repetitions with a lower amount of weight to stimulate muscle tissue without getting bulky. Great compound movements include: squats, lunges, push-ups, pull-ups, rows, shoulder press, and many more. Notice how I left out ab exercises? Yeah that’s because abdominal exercises aren’t compound movements, and they won’t burn fat, not even off your belly. I know this might fly in the face of everything you’ve ever heard about losing stubborn belly fat, but look around. How many people do you know that have the kind of abs you want? Not many, right? So let’s trash the “common knowledge” for something that actually works. Now you can do ab exercises, but this should be to strengthen and build your ab muscles, not burn fat off of your tummy.
4. Don’t Over-Rely On Cardio-
I know I mentioned this in step 3, but it’s important enough to warrant a step all to itself. Cardio has its place in weight loss; it’s just not the most important part. I realize a lot of people would disagree with this statement; I’ve heard so many people say that doing cardio is the best way to burn fat. However, studies and experience show that you can more burn calories during and after exercise if you perform resistance training instead of cardio. And the reason is simple; you see after cardio, your body recovers quite quickly, allowing your metabolism to drop back to normal in a short amount of time. However, after resistance training your muscles must recover, not just your cardiovascular and pulmonary systems. This takes up to 48 hours, and keeps the metabolism elevated until your muscles have recuperated adequately. This means that even while you’re asleep in bed your metabolism is active and using energy to rebuild muscle tissue. Cardio by itself just cannot provide this kind of effect. Your best bet is to perform cardio on your off days, given that you’re doing resistance training every other day. You want to be careful about doing cardio after resistance training though, because this can cause muscle wasting- not a good thing.
5. Be Patient and Don’t Give Up
If you’re like most people, it’ll take time to get lean, especially lean enough for your abs to show through. A lot of folks don’t have that washboard stomach because they don’t have the patience to stick with it long enough to see results. I’ve found that if I can persevere long enough to see at least some results, then that will provide me with the motivation to keep it up in the long run. Taking before and after pictures might also help, along with putting up pictures or posters of people that personify the body you’re working towards. Having a fitness partner can make a big difference. See if any of your friends are interested in working out with you. But the main thing to remember is that you determine the outcome. Taking these tips to heart and sticking with it will yield you a better body and those abs you’ve always wanted
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