So You Want Abs, Huh? Don’t worry it is not as hard you may think. There is a relatively new theory floating around in the fitness world elucidating that “abs are made in the kitchen.” While this philosophy holds a certain significance, this is only partly true. A better statement is, “abs are revealed in the kitchen, but made in the gym.” As with any other muscle in the body, you must work the abs to strengthen and build them up, while fuelling your body with the proper foods to help build that lean muscle tissue while simultaneously burning fat. Here’s how to get those perfect, washboard abs.
ONE: 2-3 times/wk workout
Do yourself a favor and save your energy. Abs do not need to be worked more than 2-3 times per weeks. As with all muscles, they need time to rest. Circuits of about 4 direct ab exercises are great for developing abs:
- Cable crunches
- Hanging leg raises
- Sit ups (10-20 reps each)
Strength training with free weights rather than machines is also a great method for engaging the abs without directly exercising them.
TWO: Fat does not turn to muscle
Know that fat does not transform into muscle. If you want definition your simply going to have to diet. In order to really get those abs to pop out, you should not only start eating healthier, whole foods, but you’ll also have to go through somewhat of a caloric deficit. Keep in mind that you cannot out-exercise a bad diet. This is why eating the right portion of good foods is the best way to tone up and allow the body to function at optimum health. I am a “clean-foods fanatic” because this is what I know works! A diet based on clean, whole-foods is not only going to keep you healthy and feeling great, but it’s going to help break down that fatty tissue, allowing the definition of your abs to really pop out.
THREE: Eat clean
How do you eat clean? Cut out processed and pre-packaged foods and switch to foods that contain fresh, natural ingredients. Reduce sugar and sodium intake and focus on producing taste from sodium free spices, other vegetables such as garlic and onions, and the natural and already delicious taste of the foods you are preparing. Eat well-balanced meals containing:
- Lean proteins
- Complex carbohydrates
- Lots of veggies (especially dark leafy greens)
- Add a moderate amount of healthy fats
- Drink a lot of water each day
- Keep track of your calories
Burning more calories than you consume is a simple and effective method for fat burning.
Put all of this information together in your everyday life and you will surly start to see those abs popping out. Think of it this way, they are already there, all you need to work on is strengthening them and burning off the layer of fat keeping them hidden.