Top 5 New Rules for Abs
Beach bumming is a wonderful way to spend your summer vacation. It would be great to flaunt your abs as you loiter half naked by the beach. That is if you have abs.
Do you want to have that ripped abs?
Doing countless sit-ups and crunches may be the first thing that comes to your mind. However, this idea has been debunked. It’s 2015, and people know that these workout regimens are not all that it takes to get ripped abs. No matter how much crunches and sit-ups you do, as long as you still have those stubborn belly fat, your abs still won’t surface.
So how do you really get amazing abs?
Here are the top 5 rules for abs to follow:
1. Do Fewer Crunches and Sit Ups
Don’t just do the traditional crunches and sit-ups. There are other workouts that can strengthen your core muscles. For example, the vertical knee chair raise stimulates more abdominal activity than your traditional abs workout. Strengthening your core muscles gives you more benefit than simply having better-looking abs. It can also help you do your daily tasks more efficiently, as well as maintaining proper posture. You can also try the pilates workout instead of the boring sit up routines. Other core exercises that could strengthen your core and emphasize our abs are the knee fold tuck, climbing rope, and the side balance crunch.
2. Go Heavy and Hard
There are studies that prove working out harder and lifting heavier weights can significantly increase your fat loss. Remember, burning your fat is the most important thing when it comes to getting that ripped abs. Working out harder means doing the new High-Intensity Interval Training (HIIT). This type of workout is when you put 100% of effort for a certain period of time followed by resting for a moment, and repeating that routine. One example is, doing high-intensity work out for about 20 seconds and then rest for 10 seconds. You have to do that for a full 4 minutes. Some of the major benefits of HIIT is it can burn more calories in a shorter period of time. It can also increase your acceleration, speed, and endurance. You don’t need an hour at the gym to do your HIIT. You can simply do it during your lunch break or on your office coffee break. You don’t even have to wear workout clothes and hit the shower after. Working out harder is doing high resistance workout. It can significantly increase your resting energy expenditure, which means it will help you lose weight more effectively.
3. Be Patient and Don’t Quit
Bodybuilders, models, and other fitness buffs all know that belly fat is the most difficult to lose. The stomach is where the body stores the fats. This is true for any body type. There are a lot of factors that can contribute to fats on your waistline. Some of these factors include stress, lack of sleep, and aging. If you have no discipline and if you are not mindful of what you put in your mind, losing that belly fat will be more difficult. Since it is difficult to lose belly fat, a lot of starters easily gets discouraged when they don’t see any abs after working out hard for a couple of weeks. After being discourage that individual quits. This is why discipline and perseverance are very important if you want to get that ripped abs. There are not magic formulas that can help you lose belly fat quickly. You must have proper nutrition, be mindful of your caloric intake, and exercise consistently. It will take you about 12 weeks before you see any noticeable improvements. So, be patient.
4. Eat the Right Food
You did not accidentally put in your mouth the food you eat, so be mindful of your diet. If you want to lose belly fat and get ripped abs, eat fewer carbohydrates and more protein. If you eat carbs, choose the nutritious ones, like whole grains. Eat chicken and fish for your protein. Take in good fats if you want, like nuts and avocados. If you plan to take supplements, you should work harder because it is supposed to supplement something. Also, choose the ones that are proven by credible studies.
5. Track Your Progress
To not quit due not seeing significant results after working out for a month or so, you should keep track of your progress. Little progress is still progress. Be motivated by it. No excuses. Don’t quit.
Evlin Symon is a freelance health writer. She writes popular health and fitness blog. She enjoys writing article about health, beauty, fitness and lifestyle. Evlin loves to read and write, and she hopes to write a novel someday. When she is not writing, she can be usually found hitting the Gym. Follow her on Facebook and LinkedIn for daily inspiration.