How to get abs

First things first.. why even have abs?

Everyone want abs, but why? Social media and the law of attraction play a big role. We grew up with images that influenced the way we think. We have been forced to believe that abs make us more attractive.

Unfortunately, this blog post is not about debating why we want to have them, but how to get them. Everyone has their motivations and we are not here to question them. We are here to respect them. So... let's dig into that.

How do you get abs?

It takes a lot more exercise and time to build abs muscle. Mostly it depends on the genes on how fast you could build abs. 

 

The benefits of getting abs can lower your injuries, make good posture, and will decrease your back pain. A well-planned workout, diet, and enough rest could help you out getting abs. In this article, we will provide the most efficient ways to get strong abdominal muscles for men and women.

What are the Abs?

Abs refer to abdominal muscles that starts from the sternum and continue to the pubic bone. There may be many important muscles on the core, but the abdominal muscles got more attention for being on the surface. It is generally regarded as the abs. This is the muscle that gives you distinct looks and a strong core.

1. Have a Diet

A healthy diet means eating healthy foods in a healthy amount. Excessive food intake, specifically calories, can ruin the plan of having strong abs. Here are your tips for having a healthier diet helpful for building abs.

• Protein: Less protein intake can cause gaining weight. Take Lenten protein for the repairing of your muscles, such as seeds, nuts, lamb, chicken, fish, dairy, or pork. It will help rebuild muscles which are needed after a workout. 

• Vegetables and Fruits: Eating a good diet directly works on losing fat and body weight. Choose vegetables that have a rich amount of fiber and nutrients.

• Eat Whole Grain: Refined carbohydrates contain less fiber and minerals. It also lacks vitamins, so choose the whole grain diet as oatmeal, barley, brown rice, etc. A whole-grain diet will fulfill the needs of fiber and proteins that your body needs.

• Replace Junks with healthy Snacks: Avoid junk foods because they will increase your fat and damage your liver. Instead, take healthy snacks. A food group can do better for you in this case. You may add butter, banana, and peanuts which can satisfy your hunger.

• Hydration: Stay hydrated; it helps your immune system work well and balance the fluid levels. Drink at least three or four liters of water per day.

• Avoid Overeating: Eat less than fulfilling your stomach rather than overeating because it will increase the size of your stomach. Besides, overeating invites various abdominal diseases and a lower immune system.

2. Lowering Body Fat is Must

To gain strong abs muscles, you need to burn extra fat, and to burn fat, you must lower your calorie consuming. There is no particular level of fat percentage for having abs muscle, but the study shows that an average man should have 6%-13% of fat, and for women, it is 14%-24%. Lowering body fats are not only depends on hard exercise but also a healthy diet. 

 

3. Time your Meal

A proper diet works when it is taken on time. A scheduled work time and a good eating habit leads to better health. Building a good eating habit includes the timing of eating. Taking protein, carbs and snacks must be maintained at proper timing because mistiming will not be fruitful for reducing fats.

1. Before Workout: Low-fat foods should be taken three-four hours before a workout. Rich protein or carbohydrate meals must be completed before three hours of workout. Snacks before workout is not important but if you want then a light snack of carbs might be taken at least two hours before a workout.

1. After Workout: After an hour of working out, you can take snacks and water. After another hour, you must have a meal of protein and carbohydrates.

 

 

4. Exercise... your core!

Core exercise is very much useful for every person. It strengthens abdominal muscles and helps to lower body fat because most of the body fats are restored in the abdominal area. A strong core helps build your metabolism, which is necessary for keeping healthy. 

It is often suggested by doctors to train your core twice a week for better movement and maintain body weight. Let's check out some core exercises for having strong abs.

• Leg Lower: Start your leg with a 90-degree angle overhead and then slowly lower them four-six inches and hold them. Hover them in the air for 10 seconds. It will create immense pressure on your abs. Return the legs and do the same; repeat 10 reps in each session. Explanatory video.

• Side Plank: Press right elbow under the body and press up for side plank position. Lower your hip for hovering right under the ground. Return to the first position using the core muscles, repeat 10 reps, and then switch to the left side and do 10 reps in a session. Explanatory video

• Russian Twists: Sit straight and lift your legs up from the ground, this will engage the core. Now, twist your body from one side to another, keeping your leg still. Do 10 reps with both sides in a session. Explanatory video.

5. Do cardio

Cardio helps keep you healthy, which is the key to having strong abs. It is proven in a test that cardio exercise like aerobics can reduce belly fat. We recommend you go for intense cardio activity rather than a steady process. It will increase your heart rate and boost your metabolism. Earlier, we talked about metabolism, which decreases the fat level when you are sleeping or doing nothing. Explanatory video.

 

6. Check your genes

Genetic characteristic works on your body that includes where the fats tend to store in your body. If it tends to store fats in the belly or hips, then visibly, the abs muscle will convert to belly fats. Often the stress levels are increased due to genetic inheritance. Genes cannot be changed, but you can change your habits, right?  

 

7. Stress less

If your stress level is high, then try some stress relief activities. Your lifestyle affects abs visibility, such as the stress levels affect your fat gains. Fewer sleep habits have a direct effect on weight gaining. 

 

8. Sleep More

A person having less than 7 hours of sleep has been found to have a bad impression on the hormones insulin and ghrelin. These hormones increase hunger and invite fats into the body. Surplus amount of calorie and fat taking often tends to restore at the abs. Obviously, it hinders the abs muscle's visibility by fatty layers. 

 

To close up...

Building a solid core or abdominal muscles needs a routine life to follow. It includes a healthy diet, a good amount of sleep, and daily exercise. Good ab not only improves your aesthetic looks but also benefits you a lot more.