Exercising has been prescribed to be part of our daily routine for fitness and wellness. Bar the aforementioned reason for exercising, having toned muscles and great abs have been attributed to the hard work we see a lot of men put-in in the gym.
Getting 6-packs requires discipline, sacrifice, consistency, determination, and even focus. Regardless, going to the gym every day is not the only method for getting 6-packs or a great body shape.
Research has shown that dieting and lifestyle modification can ultimately lead to a great body in long term.
Following are proven methods for achieving 6-packs quickly:
Cardio is another term used for aerobics, this is any type of physical activity that increases the rate of the heart. Whenever you do cardio, you burn fat and it will take you closer to achieving a great body.
Cardio reduces belly fat which in turn makes the muscles of the abdomen more obvious.
It is highly recommended that you do cardio routines three to four times per week for 30-40 mins per day. Various aerobics include running, walking, biking, swimming, and any other physical activity that increases the heart rate.
2. Exercise Your Abdominal Muscles
Exercising your abdominal muscles tightens the muscle mass which helps to achieve 6-packs. Regardless, if you do only abdominal exercises alone, your belly fat is unlikely going to reduce but combing this routine with aerobics and a healthy diet helps to achieve 6-packs faster.
The recommended exercises that can burn belly fat includes planks, bridges, and abdominal crunches.
3. Increase Your Protein Intake
If you cut down on refined carbs and take more proteins, you are going to lose weight, burn belly fat, and increase your muscle. Protein intake helps to control appetite more than the other classes of food.
According to research, people who increase their intake of protein decrease their calorie intake which results in weight loss and decreased body fat.
Another trick is to consume protein after work out, this way, your body repair and rebuild muscular tissues.
Meat, poultry, eggs, seafood, dairy products, legumes, nuts, and seeds are examples of foods that contain high proteins.
4. Try High-Intensity Interval Training
This type of training ensures an alternation between high and intense routines, with a very short recovery period. The more rigorous the routine, the higher your heart rate, and the more fats burned.
The HIIT is one of the surest and easiest ways to get 6-packs because of the nature of the routine.
Performing HIIT for 20mins, 3 times per week sees people lose an average of 2kg.
A typical and recommended method for HIIT is switching from swift walking to running.
5 Stay Hydrated
Water is the most fundamental need of the body. It does not just remove waste from the body, it regulates the temperature of the body as well. If you stay hydrated, you are likely going to burn fat, pump up your body metabolism and get some packs.
Studies reveal that adequate water intake reduces appetite and increases weight loss.
You need 1–2 liters (34–68 ounces) of water per day to stay hydrated.
6 Stop Eating Processed Food
Processed food like cake, biscuits and etc are typically high in calories, carbs, fat, and sodium. Heavily processed foods as mentioned are lacking in certain nutrients, fiber, proteins and minerals.
Instead of eating processed foods, replace the said meal with whole food to increase weight loss and reduce belly fat.
Studies have shown that it takes way more energy to get foods in protein and fiber digest, and this can keep the metabolism up and burn more calories.
The best whole foods include fruits, vegetables, whole grains and legumes.
7 Cut back on refined Carbs
If you want to lose weight and get yourself 6-packs, then cut back on your intake of refined carbs. Instead of pastries, pasta and process foods, go for brown rice, barley, bulgur and couscous to reduce belly fat.
Eating whole grain is attributed to a smaller waist circumference and lower body weight.
What refined carbs do is that it reduces the sugar level of the blood and spikes the appetite.
8. Fill up on Fiber
Fiber does not allow fat to accumulate in the body. Soluble fiber goes through the gastrointestinal tract undigested and helps to slow the process of emptying the stomach.
If you take 14 grams of fiber per day, you are likely going to reduce the calorie in your body by 10% within 4 weeks.