Everybody in this whole wide world wants to have a flat stomach and specifically, men want ripped abs. Yes, it seems to be difficult, but by following a proper diet and abs workout you can achieve this goal.
Having ripped 6-pack abs is a dream of most people aiming to have a muscular physique. But this requires complete focus, dedication, and more hard work. Your main focus should be on your diet.
What You Should Do?
Diet is an important factor for getting abs. Because you may do intense or extreme exercise but if you don't have a controlled diet then you will not get what you want. As per the study, 90% of your result depends on the diet. The appropriate diet helps to shed fat and also maintain muscles.
Abs workout is also effective to build impressive six-pack abs. Abs training should be done about 1-3 times per week. Make your ab workout challenging with more resistance that will help to build a thicker six-pack.
Few abdominal exercises help to strengthen the muscles of the abdomen and build six-pack abs. Also, cardio exercises can help you get six-pack abs as it reduces belly fat.
6 Rules To Follow
1. Enough Protein Intake
To support your growth for 6-pack abs, you must intake enough amount of protein. Protein helps to build muscles and also burn body fat. This is why bodybuilders consume protein-rich diet to get the best physique.
Intake of protein post-workout, it will help to repair the muscles and help in muscle recovery. Protein also helps to reduce calorie intake that remarkably reduces weight and body fat.
0.8-2grams of protein per kilogram of body weight is utilized by our muscles per day. As per this, your body needs 56 - 140 grams of protein per day, if your weight is 70kg.
Meat, poultry, eggs, seafood, dairy products are a few examples of high-protein foods. If you're a vegetarian or vegan then legumes, nuts, and seeds are some healthy inspiration.
2. Eat Post-Workout Carbs
The next step is to adjust carbohydrate intake. Not all carbohydrates are bad.
Few natural grains, brown rice, oatmeal, and sweet potatoes are some starchy carbs when consumed after a workout, are considered beneficial.
Starchy carbohydrates can help you lose extra weight, reduce waist circumference, and gain six-pack abs.
Try to eat moderate amounts of carbs about 2-3 grams of carbs per pound.
Post-workout carbs also help in fast muscle recovery after a workout and you better results faster.
3. Eat Healthy Fats
Some fat in your diet is necessary for a healthy balanced diet. Some healthy polyunsaturated and monounsaturated fats are good in your diet.
These good fats keep your insulin levels stable that helps to lose abdominal fat and to reveal your abs. By combining lean protein, good carbs, and fats charge your metabolism.
Fish oil contains omega-3 fats that are good polyunsaturated fats and food items like avocados, nuts, olive oil contain monounsaturated fat that you can consume daily.
4. Focus On Your Diet
It is important to consume a balanced diet that contains protein, healthy fats, and some good carbohydrates.
Green leafy vegetables, fruits, whole grains, nuts, and seeds that are rich in vitamins, minerals, antioxidants, and fibers should be included in your daily diet.
Have a good approach towards breakfast, lunch, and dinner. Have a different variety of food that has all good nutrients but in a limited amount.
During mid-time snacks, you can have some light-weight protein-rich snacks.
5. Stop Doing Thousands Of Crunches
Instead of focusing on crunches, you should replace it with some compound exercises that promote fat loss and quick muscle building.
Abs workout should be done for 20 minutes for 2-3 days per week and this is enough. Because it is not necessary to waste many hours doing crunches and exercises.
Here is a list of great compound exercises for abs workout: Barbell Squat, Dumbbell Lunges, Barbell Deadlift, Seated Barbell Military Press, Dips - Chest Version, Close-Grip Barbell Bench Press, Pullups, Pushups, Barbell Bench Press - Medium Grip.
6. Do Smarter Cardio
Cardio is also called aerobic exercise that increases your heart rate.
Combining cardio with your routine workout is effective in reducing abdominal fat and speed up in revealing your six-pack abs.
You can perform cardio during the active recovery period of your intervals such as a set of reverse crunches, planks, sled dragging, or kettlebell swinging.
You can use any form of cardio to burn calories and increase metabolism.