8 Evidence-Based Tips To Help You Build Killer Abs In No Time
The most common fitness goal shared by people around the world is gaining those sculpted six-pack abs. And there is a good reason behind that. Getting six-pack abs is not easy at all.
As they say, “abs are made in the kitchen”. So, it doesn’t just require hard work and a lot of dedication, but also a nutrition-packed diet that helps you realistically reach your goals.
To help you gain abs in the most healthy and quickest way possible, we have compiled a list of fitness tips that will help you in producing long-lasting and serious results.
Without further ado, let’s check out these eight awesome tips to gain abs safely and quickly.
Work on your abdominal muscles
It is the rectus abdominis muscle that runs all the way through your abdomen in a vertical manner and creates that six-pack appearance. However, what many people don’t know is the fact that it also plays a crucial role when you’re coughing, breathing, or going through bowel movements.
The other major muscles that are important for toned abs are the external and internal obliques as well as the transverse abdominis.
So, to have six-pack abs, it is crucial for you to work out these muscles and gain muscle mass in these regions. For instance, a recent study revealed that carrying out abdominal exercises yielded no result in a group of 24 women who worked out five days a week for a period of six weeks!
However, if you just make sure to pair a healthy diet with your strict fitness routine that includes a lot of cardio, you will maximize the results in no time.
Some of the popular exercises that you can carry out to strengthen your abdominal muscles are abdominal crunches, planks, and bridges.
Summary – Working out the abdominal muscles helps in gaining muscle mass required to achieve those six-pack abs. In addition to that, you should also follow a healthy diet and a cardio workout plan to maximize your gains.
Do lots of cardio
Aerobic exercises, or more commonly known as cardio, is practically any and every exercise that can get your heart rate pumped up.
By including a cardio routine in your exercise, you can increase the rate at which you burn body fat, and consequently, speed up the process of getting six-pack abs.
Numerous studies have pointed out how cardio is highly effective in belly fat reduction, which then makes the abdominal muscles a lot more visible. For instance, a study that tracked the progress of 17 men who did cardio at least 3 times a week and noticed that it reduced their belly fat significantly over a while. Similarly, a review of sixteen studies revealed that the more aerobic exercise people did, the more quickly they lost belly fat.
Therefore, you should aim at getting at least twenty to forty minutes of vigorous activity daily, or around 150 to 300 minutes a week. If you’re not sure what form of cardio you should do, here are a few examples: running, biking, walking, swimming, or any favorite sports of yours can help you get that belly fat reduced significantly. If you’re still unsure, you can always try a combination of all of these exercises mentioned above!
Summary – Studies reveal that cardio is one of the best ways to reach your goal of getting six-pack abs. A recent review concluded that the amount of cardio one does is directly proportional to the belly fat one loses.
Add High-intensity interval training to your training routine
High-intensity interval training (HIIT) is a proven way to burn body fat and gain six-pack abs in the most effective manner. In HIIT exercises, a person is supposed to alternate between high-intensity activity followed by a short spell of recovery time.
A recent study concluded that people who carried out HIIT training for at least twenty minutes a day for three to four times a week lost an average of around 2 kg of weight and saw a decrease in 17% belly fat in a span of twelve weeks!
Similarly, another recent study that was carried out on women found out that carrying out HITT even 2 times a week for a period of sixteen weeks saw the belly fat reduce by around 8%, which is amazing. And HIIT isn’t some advanced level training that not everyone can perform. You can even opt for something as simple as switching between walking and sprinting every minute or so.
And if you are comfortable with slightly more challenging exercises, you can go for jumping jacks, burpees, and mountain climbing with short rest intervals.
Summary – HIIT exercises are very effective in reducing weight, especially belly fat, which helps in gaining six-pack abs more quickly.