Follow a High-Protein, Lower-Carb Diet
Your diet is essential in building a lean physique. It is important to consume four to six small meals per day; this helps to speed up your metabolism at an incredibly rapid rate. Although there are many different theories on meal frequencies, eating smaller meals more often will help the average person avoid overeating and will curb hunger. Along with eating frequent, smaller meals, you should consume your carbohydrates first thing in the morning to give you energy through the day.
Follow a Consistent Weight Training and Cardio Regimen
This will allow you to burn fat through the day. Weight training helps you burn calories for 36 hours after the workout is completed, while cardio burns calories during the workout. A combination of cardio and weight training will give you the optimal fat burning rate you need to stay lean.
Drink a Lot of Water
If you’re completely hydrated, your fat-burning rate will be optimum. To speed up your metabolism, drink at least six to eight glasses of water per day. Remember, the less water you drink, the slower your metabolism will be; the more water you drink, the faster your metabolism will be.
Modify Your Abs Routine
There isn’t a specific abdomen routine that will work better than all others, but changing your ab routine will maximize the results. Some of the common ab moves like crunches, old-fashioned sit-ups, hanging leg raises, broom twists and sprinting, are great for building abdominal muscles. It’s important to remember that your abs will show the most development through change and confusion as opposed to stagnation.
Understand The Truths And Myths About Abdominals
We all have abs. Unfortunately some of us have to work harder than others to attain visible ones. Doing 1,000 sit-ups per day is not going to make your abs just magically pop out, but getting your body-fat levels low will allow your abs to appear. For a male to able to be see his abs, he has to be roughly at 12 percent body-fat and lower. For a female to see hers, she needs to be at roughly 14 percent and lower.
Always Eat Breakfast
A healthy breakfast is the most important meal for a reason — it jump starts your metabolism for the entire day. But, not just any breakfast; unless you want a muffin top, skip the muffins and opt for protein, healthy fats and complex carbohydrates. You can’t go wrong with eggs and fruit.
Be Cognizant of the Frequency of Your Abs Training
It is important to train your abs at least three times per week for a beginner and intermediate fitness enthusiast. For the advanced gym guru, train your abs about every other day to build them properly. I would implement at least 3-or-4 different abs exercises every other day for 25-to-30 reps per set. Your rest for each set should be about 30-to-45 seconds. You’ll really feel the burn with this minimal rest. If not, you aren’t working the exercise properly. Muscle grows when you apply pressure to that body-part. The only way to do that is to push through the temporary burn of that particular exercise.
Don’t Get Smacked by Sugar, Starch and Salt
Also, stay away from foods that are high in unhealthy fat and high in carbs. All of these things can contribute to a high amount of fat gain and prevent your abs from coming out of hibernation. It is okay to consume sugar, salt or starch – just make sure it’s within moderation.
Implement a Variety of Cardiovascular Exercises
It’s simple, cardio helps you lose fat. There are a variety of different cardiovascular exercises you can do, long-distance running, sprinting, swimming, climbing stairs, cycling, elliptical, treadmill, etc. The great thing about cardio is it works your abs to varying degrees and will therefore help you get definition.
Believe In Yourself
If you believe in yourself, you will do everything necessary in your power to attain your goals. Your mind will help guide your fitness goals and if that goal is to attain great abs, provided you do the necessary work, it will happen.