- Eat enough protein
In order to build lean muscle, you need protein. Protein will also help you burn body fat. It boosts your metabolic rate up, prevents the muscle loss that typically accompanies very low calorie diets, and keeps hunger at bay. Out of all the macronutrients (protein, carbs, and fat) lean protein has the highest thermogenic effect on the body. Have lean source of protein such as fish, chicken breast, turkey breast, eggs or whey protein.
2. Eat post-workout carbs
Most people have been falsely led to believe that carbohydrates are bad and that they will make you fat. This is definitely a myth that needs to be busted! Of course eating too much of anything will make you gain weight, but natural grain or starchy carbs such as sweet potatoes, brown rice, and oatmeal are actually quite beneficial in your six pack quest, especially when consumed post-workout. When you eat carbs post-workout, they have the smallest chance of turning into body fat. Try to eat moderate amounts of carbs and 1-2 cups of vegetables with each meal. This will ensure that your body gets the vitamins, minerals, antioxidants, and fibre it needs to function at its peak and remain healthy.
- Eat frequent smaller meals daily
It is very normal for anybody to try and cut back on food just because they want to eat less and reveal their hidden 6 pack. The best way to go about it is to eat 4-5 smaller meals daily as opposed to 2 large meals. By doing this, you boost up your metabolism quite a number of times daily and get your body to burn fat.
4. Supplement wisely
Along with exercise and diet, you need the support of supplements to help you meet your daily nutritional goals to burn fat and get a chiselled six pack abs. A bit of help has never hurt anyone. Supplements work only when you are ready and willing to exercise and eat right. The most important supplements you need to help you burn belly fat are whey protein, fat burners and BCAAs (Branch Chained Amino Acids)
5. Train abs consistently, but don’t overdo it
To get shredded abs, you do not have to exercise them every day. It can be detrimental to your progress. Abs is just like any other muscle in your body. That means they need time to recover after they get worked hard. A day or two of rest is necessary for recovery, in my opinion. Remember, muscles only grow and get stronger when they are allowed to fully recover. They can be trained every other day. I suggest three abs workouts per week, targeting each region – upper, lower and obliques. It is enough to stimulate growth and progress, without overtraining them.
6. Don’t skip cardio
You will sculpt your abs with targeted abdominal exercises, but reveal them through cardiovascular exercises. Everyone has a six pack, but it is typically hidden by a layer of fat. Adding cardio to your exercise regimen plus a sensible and clean diet will help reveal your hard work!
7. Contract your abs during other exercises
Even when you aren’t exercising your abs directly, it is crucial to flex your core during your other weight training workouts. It is especially important when performing compound moves like deadlifts, squats, and bench press. It will add detail to your abs that you can’t achieve through regular abdominal training and will help your other workouts dramatically.
8. Don’t forget to train obliques
All too often, people exercise their upper and lower abdominal regions while forgetting the obliques – the side walls of your abs. This will help complete the package and give you more complete development of your core. Any abs exercises where you are twisting will target this area.
- Sleep
Activity happens while you are up and about; growth happens while you sleep. Get enough rest for about 7-8 hours daily. For all the stress you put your abs through, they equally need some quality time off to recover. - Drink lots of water
Water is life. Drink a glass of water before meals and stand a better chance of feeling fuller and avoiding overeating. Water is transport, having enough of it allows your body to transport nutrients more effectively. When your body is working effectively, so is your metabolism. If you want to avoid ‘water weight’ you need to cut down on carbohydrates, not water.
Author: Joel Tibboh
Certified Personal Trainer and Sports Nutritionist at Fit Zone Limited.
Instagram: @fitzonegh
Facebook: Fitzone Gh
Source: Glitz Africa Magazine Issue 21
