Would you believe me if I told you there’s a sure-fire way to getting the perfect abs? It’s not a shortcut, but I can guarantee that by following this advice, your stomach will be the envy of others at the gym and on the beach. Using the right gym equipment is important, but so is the right diet and training with the right intensity.
So without any further ado, here’s my top tips for getting the perfect abs.
High-Intensity Cardiovascular Workouts Will Shred Your Body Fat
The biggest factor for getting abs is cardio. Usually, your abdominals are hidden between a wall of fat that covers your stomach. Even if you develop your abdominal muscles, they won’t be seen unless you reduce your belly fat.
The quickest way to achieve this is by doing high-intensity cardio exercise that will burn calories. Most people think that it is just jumping on a cardio machine and exercising for about 40 minutes. That is only half of the story. You actually need to get your heart rate up to a point where you are burning calories quickly. If you do this correctly, your body will continue to burn the calories after your workout (this is known as after burn).
So How Can You Achieve This?
Well, you can choose to exercise on a machine or out in the open. (Although, if you exercise on a machine, you will have the benefit of tracking your speed and heart rate so that you manage your exercise regime). You will need to target a zone of 60% of your maximum heart rate. This can usually be estimated by subtracting your age from 220. So if you are 40 years old, you can estimate that your maximum heart rate will be 180 and your target zone will be 108.
Follow A Diet That Allows You To Maintain A Calorie Deficit
What you eat has a big impact on your ability to get abdominals. Many people that commit to cardio and abdominal exercises get disappointed when they don’t see any progress because their diet is letting them down.
To get your abs to show, you must have a calorie deficit. If you are consuming food and drinks that creates a calorie surplus, you won’t achieve your abdominal goals.
It’s important that you maintain a calorie deficit in your diet (Approximately 2000 calories a day for women and 2500 calories a day for men), whereby your total calorie deficit for the day should be at least 500 calories.
At the same time, you want to consume a diet that will give you the energy to perform the tasks that you need in your regular lifestyle. The way you can strike the right balance is by:
- Consuming at least 50% lean protein in your meals. (E.g. Lean meats)
- Consuming at least 40% fibrous carbohydrates. (E.g. Green vegetables or fruits)
- Consuming 10% healthy fats (Nuts, avocado)
Doing Abdominal Exercises Will Help Define Your Abs
Have you ever seen images of people that have washboard abs or they have the V-shape? This is achieved by doing abdominal resistance exercises that will enhance the muscle definition around the abdominal area.
Some of the exercises that you can do include:
- Sit-ups/Crunches: This will enhance the upper and core area of your abdominals. (Otherwise known as the 4-pack area of the 6-pack).
- Knee Raises: These are great for developing the lower abdominals (also known as the 2-pack). Doing 2-5 sets of 15 repetitions should develop the definition that you are after. Aim to do these three times per week.
- Leg Raises: If you want to get the V-shape, leg raises are going to define your lower abdominals so you will get the ‘V-cut’ shape. As with knee-raises, you want to do 2-5 sets of 15 repetitions at least three times per week.
These tips aren’t exactly trade secrets, but they are actionable and they will get you the abs that you desire. So no more excuses, grab your gym bag and start working towards an iconic 6-pack today!