Getting your abs to pop isn’t just about doing 1000 sit ups a day. It requires discipline and hard work but there are a few other factors you need to consider. Here’s a few tips on how to get wash board, six pack abs…
1. Reduce Body Fat
You could have the biggest, toughest abs in the world but if you have a high body fat percentage, all those muscles will be covered by a blanket of fat. Reduce your body fat and you’ll be well on your way to getting those six pack abs to pop.
Try our new Body Scanner at Blackwood and find out your body fat percentage and how you can lower it.
2. Eat Real Food Only
You’ve probably heard the saying “abs are made in the kitchen” and we stand by this. Help drop the body fat, especially the belly fat by only eating real foods, reducing all processed foods. Processed carbs turn rapidly to sugar in the body, which spikes insulin making your body store carb and fat.
Focus on eating clean, portion controlled protein such as chicken, beef, fish and eggs and eat healthy fats such as avocado and nuts. Also be sure to avoid all soft drink and store bought fruit juices as these are empty calories that will destroy your defined ab goals.
3. Increase Ab Workouts
You didn’t think you could get a six pack without actually working out did you?! Focus on doing pull ups, ab wheel roll outs, hanging leg raises and bicycle crunches and why not throw in some kettle bell and HIIT workouts too to give your abs a well rounded workout. Isometric movements and flexing will also help you to create muscle definition. Training regularly with a Personal Trainer ensures your doing the right exercises and using the correct form to avoid injury and maximise results.
4. Avoid Alcohol
When you drink alcohol, your body has to focus on burning the alcohol first and foremost so it won’t be able to burn body fat. Alcohol is empty calories and provides no nutrition for your body. So put that beer down!
5. Increase Gut Health
Healing the gut is vital for everyone’s health and wellbeing and having an inflamed gut will cause you to feel uncomfortable and bloat.
Try consuming a top shelf, naturopathic brand probiotic (good bacteria) to help increase the diversity of your gut flora, eat fermented foods that are loaded with good bacteria such as sauerkraut, kimchi, kefir and even natural (no sugar) yoghurt and don’t forget to step outside and get your hands in the soil occasionally (which is also a great way to increase diversity of your gut bacteria).
Taking probiotics also has been shown to aid weight loss and reduction of abdominal fat by increasing the integrity of the intestinal barrier meaning less toxins and inflammatory molecules can enter the blood stream.
6. Balance Hormones
Balancing hormones is vital for good health, deep, healing sleep and is detrimental in getting those abs to show in both men and women. Testosterone helps to increase muscle mass and low levels can cause the body to store fat. Oestrogen (which is also present in both men and women) is often too high in women causing storage of body fat.
What’s more, in both genders with a high body fat, excess fat will turn to a form of oestrogen that increase fat storage thus reducing muscle gain and definition. So keep your body fat low by eating clean and exercising. You also need to consider insulin sensitivity and controlling the stress hormone cortisol both of which can also throw your fat loss goals into disarray.
Remember, being a woman naturally makes it harder for you to get a six pack as we store more subcutaneous fat and genetics also play a role here. But don’t let that hold you back. Be consistent, stay disciplined, get good sleep and keep focusing on your goals and hopefully those abs will come out of hiding.
Want help getting those abs to pop? Contact one of our qualified Personal Trainers today and target your training to see results FAST!
Posted On January 17th 2016.
Content Created By: Nicole Dickmann.