One of the most common questions I get from clients and health enthusiasts is “how do I get abs?” To get a flat stomach isn’t easy. It takes dedication to healthy eating and a fitness regime. There are no magic pills, special wraps or “diets” that will get you fast results. The truth is that you will never see your abdominal muscles without burning the fat that is covering them first. This is can only be done through clean eating and proper HIIT training.
1. Incorporate HIIT Training Into Your Workouts
Stomach crunches and other core exercises will strengthen and tone your abdominals but you need to up your intensity and add in HIIT. When you are doing your training you should add in both high intensity interval training and compound exercise movements.
Compound exercises are movements that involve more than one muscle group. When you train this way you increase the calorie burn and can shed off fat fast and effectively. Compound movements that shed the fat include squats with an added shoulder press or a step up with a biceps curl.
High Intensity Interval training (HIIT) will burn more calories and get you the abs that you desire much faster than if you were to go for a 5 mile jog followed by crunches everyday. According to Bodybuilding.com “High-intensity interval training consists of short bursts of all-out effort alternated with short periods of low-effort “recovery” time.” Also HIIT can take less than 20 minutes to complete. They suggest to go on a sprint-walk, sprint up a hill and job down and repeat, or 30s intervals on machines.
2. Eat Clean
“Great abs are made in the kitchen, not at the gym”. As you may be aware it is really easy to pack on the pounds by over indulging, but it is much more difficult and time consuming to lose the weight. The key to dropping the pounds and decreasing your body fat percentage is to eat fewer calories and increasing your activity level. Increasing your activity will burn more calories each day so your body won’t get a chance to store anything. It is also important to make sure you are eating the right type of calories. This means that you should following a diet that is plentiful in the following:
– Lean meats
– Good fats such as Omega 3
– Drink plenty of water
You should also cut out processed foods that contain high levels of sodium and unnecessary additives. Also try to be carb conscious. This means that you should try to eat carbohydrates for post-workout meals. The reasoning behind this is that post workout is when the body is best able to manage the increase in blood sugar and insulin levels associated with eating certain carbs.
If you consistently incorporate these two changes into your fitness regime you will see your abdominals improve over time. Remember there is no magic pill that can give you results. It takes hard work and dedication.
Follow Alicia on Twitter