Are Abs Made In The Kitchen?
Ever wonder how to get the washboard abs we see on social media? Is all of that exercise? What about diet, or just being born with the right genes? It turns out a number of factors contribute to having a flat, lean stomach. All bodies are different and to some degree, there are some things that are nearly impossible to change because of your genes. However, we have put together some tips that will help you obtain the best version of yourself.
Understanding Abs and Belly Fat
Abdominal muscles are important to the body because they allow movement and provide stability, support and balance. Strong abs can prevent back pain and other problems. When it comes to belly fat, it’s important to understand the two different kinds. Subcutaneous fat and visceral fat.
Subcutaneous fat is the type of fat you can pinch. It’s located right under the skin and muscles and is generally harmless. Subcutaneous fat is not directly related to metabolic risk. In moderate amounts, it will not dramatically increase your risk of disease.
Visceral fat is the type of fat located in the abdominal cavity around your internal organs. It’s linked to metabolic syndrome and health conditions such as type 2 diabetes and heart disease.
Diet Tips for Abs
Exercising your abdominal muscles will always strengthen them. However, endless crunches will not make your abdominal muscles visible if they are covered by a thick layer of fat. When present in large amounts, subcutaneous fat will prevent you from seeing your abdominal muscles all at. In order to have defined abs, you need to first get rid of subcutaneous fat from your abdominal area through diet.
Ditching processed and packaged foods, and shifting your diet to whole foods that fuel your metabolism is the key. High-protein diets have been linked to greater feelings of fullness that may translate to lower calorie intake. A study of overweight and obese men showed that when protein made up 25% of their calorie intake, appetite control and feelings of fullness increased by 60%. Increasing your fiber intake is another good strategy for weight loss. Vegetables high in soluble fiber have been shown to help with weight loss. They may increase feelings of fullness and decrease calorie intake over time.
Good nutrition is important for losing belly fat and gaining abs. Overall, eat fewer processed foods, watch your portions and eat more protein and fiber.
Exercise Tips for Abs
Using a combination of aerobic exercises and resistance training in addition to eating a healthy diet with plenty of protein, fiber and portion control you’ll be able to achieve the abs you’ve always wanted. Intensity training also plays a role. Moderate or high-intensity exercise can reduce belly fat mass, compared to low-intensity aerobic exercise or strength training.
You will need to exercise often if you want to achieve significant results. For example, do moderate-intensity cardio for 30 minutes, five days a week, or high-intensity cardio for 20 minutes, three days a week
The muscle changes that take place in response to exercise also promote fat loss. In other words, the more muscle mass you build, the more fat you will burn.
If you want to get a six pack, changing your diet is key.For best results, be sure to combine your nutritious, ab-building diet with a regular exercise routine and healthy lifestyle.