How to Get Perfect Abs
As you’ll see in many articles dealing with health and fitness, different people deal with different body problems. Some will need a little work on their bodies while others have layers of body fat that are not so pleasant to look at. Some will even have a really big mid-section that will need a lot of work to remove.
Whether you really want to have six pack abs or just have some extra muscles in your mid-section, there is only one thing you can do: work out, exercise. With this article you will be learning on how to get perfect abs through three easy to follow key tips.
The first key is proper cardiovascular work. You cannot get rid of those body fats by just doing an extra ab workout like sit-ups and crunches. You must first burn off your body fats through proper cardio exercises and of course diet.
Taking a cardio exercise for about three to four times a week, 20 minutes in a day will be beneficial to your goal of getting those perfect abs. It will also set the mood and speed up the process. Such cardio exercises that are really effective are running, intense jogging, stair master, jumping rope or biking, swimming, hiking and even enrolling in the aerobics classes.
The next key is proper nutrition. No matter how hard you work out, you will not lose those body fats if you keep eating lots of foods uncontrollably. When you really want to have perfect abs, you should control your eating habits. Proper nutrition is very important to our bodies especially to people like you who want to keep fit and achieve a rockin’ body. (Well, you will not be reading this article if that is not your goal, of course) With the proper diet, you can reduce the number of calories that you take in.
You can do this by starting to eat six to eight smaller meals everyday with two to three hours spaced apart instead of three heavy meals every day. Eating three heavy meals a day can also be good as long as you eat on schedule. If you don’t, it will be bad for your stomach and the result will be just like eating too much.
You should also keep your protein intake high. Increase intake to about 50% of daily calories while keeping the carbo moderate (about 40%) and fats minimal (about 10%). Your muscle fiber is made with tightly-wound molecules of protein and they are damaged every time you work out. You need to take in more proteins to repair those damaged muscle tissues. Carbohydrates has an important role in your body so it should not be completely missed out. But you have to take in simple sugars like honey, cane sugar, syrups and fruit juices instead of the other kinds of carbohydrates. You can find these simple sugars when you eat real fruits.
You also have to practice drinking a lot of clean water each day, maybe at least a gallon. It will help you with the absorption of nutrients and with your digestion. It will also help you a lot in flushing toxins out of your body. Also, make sure that you supply yourself with well-balanced and healthy foods every two to three hours. That way, your digestive system will not have to work overtime.
And the last key on how to get perfect abs is weight training with your abdominals. Here are some exercises that will get you those dream abs. First, you can do weighted crunches. All you need to do is grab a dumbbell. Either you hold that in front, along the lines of your face or use it lying down on your upper chest, just under the chin while performing regular crunches. Do this ten to fifteen times each day and your abs will be on its way to your dream form.
You can also go for the cable rope crunches by grabbing a tricep rope and then kneeling on your knees. Bend downwards, you will be forcefully contracting your abs every time you go down. Then, go for the weighted leg raises by lying flat on your back while your hands are under your butt. Then bind your feet around with a small dumbbell and do the leg raises.
Next, go for a seated ab machine again. Don’t ever swing downward all the way just a little bit 30 degrees to contract your abs, then hold for about three to four seconds then, back up.
How to Get Perfect Abs
And lastly, you can also do the stability ball crunches which will incorporate your balance into your abdominal work. Stability ball is very effective in strengthening your entire core region, which contains your lower back as well as your abs.
Too much body fat and lack of muscle tone is one of the huge problems that many people face in the 21st century. This is because every day, the number of people who are becoming obese across the globe has blown up into unparalleled proportions. While many people resort to products and services as quick-fix methods for losing weight, there are those who are into long term results. These are the people who believe that in order to burn the fat, feed the muscle is a must.
Many people would find the idea absurd when they first hear it because the common conception is that weight gain comes in when there is too much food in the body. But, little do they know that if the people only knew how to feed their muscles properly, they could be spared from a problem such as obesity.
Health Though Proper Diet and Nutrition
More and more people are now going back to basics—in terms of food and health practices—because they want to achieve prime health and fitness. With the fast-paced, technologically-driven world people are now living, who would not want to veer away from certain medical problems and illnesses.
Experts say that because of the busy course of people’s lives, many of them tend to forget some of the vital elements in maintaining a healthy lifestyle, which include diet and nutrition. Knowing what and how much people should feed their muscles is a must for them to realize that this is indeed one natural means of burning unwanted fat in the body.
Drawing the Thin Line
Although the terms “diet” and “nutrition” have different definitions, they are closely related to each other. When defined, “diet” refers to the food and liquid intake of a person while “nutrition” pertains to the science of dealing with food and nourishment. Sometimes, many people get confused with the meanings of the two because they automatically assume that less—through diet—will not affect their health's overall condition.
Experts say that more than the issues of food and liquid intake and the science of food and nourishment, diet and nutrition can revolve around nutritional information on various dietary supplements and the benefits vitamins and minerals to a person’s body. Making yourself familiar with latest diet and nutrition topics, trends, and tips can lead you to the renewal of your health and well-being commitment inside your home.
Proper Way of Burning Fat by Feeding the Muscle
You must remember that it’s never too late to redirect your eating habits, but before you take that drastic change, learn what are the common diet and nutrition mistakes so you can avoid them. Here are some realizations that can help you get by:
- Don’t worry yourself too much over carbohydrates. For some people low carbohydrates diets are effective. But there are also those that say that there are excellent carbs that make people eat less. If you are confused, assess yourself first before cutting down on carbs totally. A consultation with a licensed dietician can help you determine how much carbohydrates does your body need and can also help you come up with a diet pattern will be good for you and can have long term effects.
2. Don’t think you’re eating too much when you’re actually not. Doctors say that one of the most common mistakes people make is that they overestimate and underestimate the amount of food their body needs. People are advised to monitor the portion sizes of your food to ensure that they are getting the key nutrients that their body needs.
3. Know when to eat and when not to eat. Experts believe that both over-eating and under-eating may put an individual's health at risk because it disrupts blood sugar and insulin levels. Knowing when to eat and when not can ensure that the person will get the nutrition the body type needs. Always make sure that you eat something every three hours and don’t starve before eating the next meal.
4. Don’t make careless assumption that the food choices you have are better than they actually are. Many experts believe that people who are very particular about diet and nutrition have larger tendencies of thinking and believing that their food choices are healthier than they really are. If you want to burn the fat and feed the muscle by eating foods that are whole, fresh, and unprocessed whenever possible to stay healthy and fit.