There’s a high chance that you have developed your abs but they are hidden underneath that layer of belly fat. Like you, there are several thousand individuals who struggle to get six pack abs using different methods. Even though there aren’t any clear right or wrong ways of developing them, surely you can incorporate some ways that prove to be much more productive.
In this article, I’ve tried to explain what it really takes to get a shredded pack of abs.
How to Get Six Pack Abs
The simple and straightforward formula is:
- Reduced body fat
- Enlarged abdominal muscles
- 6-Packs – Hurray!
Seems easy huh…?
Unless you reduce the body fat, you won’t be able to notice your abs.
Now, let us take an example of two persons, say ‘A’ and ‘B’. Person A has no abs while B has. The main difference would be:
Person A has:
- Large visceral fat
- Subcutaneous fat
- Abdominal muscles
Person B has:
- Too less visceral fat
- No subcutaneous fat
- Abdominal muscles
The reason as to why person B has abs is the lower fat percentage; he holds less water and has large ab muscles. And even though person B tries hard to work on his abs, he’ll never see them because of the fat layer on top.
What’s Visceral Fat?
It’s basically the fat that surrounds your organs and often causes beer gut. Much worse, you have to put in a lot of efforts in order to lose it and it can lead to chronic health conditions like cardiovascular disease, diabetes, and increased blood pressure.
What is Subcutaneous Fat?
This is the fat that builds up right underneath your skin and you can pinch or grab it. However, it has less impact on your health and is pretty easier to lose as compared to the visceral fat.
How Much Body Fat % For Visible Abs?
- For Men: 10-12%.
- Women: 15-17%.
Even though women hold more belly fat as compared to men but still their percentage level is higher for their abs to be visible.
Causes of Belly Fat
- Too much stress
- Eating processed food
- Alcohol consumption
- Lack of sleep
- Sugar and bad fats
- Lack of exercise
How can I reduce my Belly Fat?
You should follow these 4 rules strictly in order to get rid of your belly fat.
Improve Your Diet
- Alcohol decreases fat but. Drink it in moderation or completely cut off if you are way too obese.
- Get rid of the bad fats and stick to healthy ones like nuts, flax seed, olive oil, etc.
- Always keep a track of your calories. The best way to lose fat is to consume an average of 2,000 calories a day. It can be less depending on your goals.
- Increase the protein intake as it helps to alleviate metabolic rate.
- Cut off the sugary foods.
- Remember, abs are made in the kitchen, not at the gym.
- Daily run at 8mph to boost your metabolism rate.
- Cycling for 90 minutes at a moderate speed burns 1,000 calories.
- Jumping rope burns 11 calories per minute on average.
- HIIT can burn 50% more fat than steady state cardio sessions.
Get Enough Sleep
A bad sleep habit results in 30-40% drop in your metabolism rate which means your body will store more fat. Take at least 6-8 hours of daily sleep.
Work On your Abs
Of course, if you just lose fat and not work on your muscles, they’ll never be visible. Add these four belly workouts to your routine.
- Decline crunches
- Ab roller
- Hanging leg raise
- Stability ball jackknife
Lucas James, who is a personal fitness trainer says, “You should avoid doing ab exercises if your body fat is over 25%. Such people should spend more time doing cardio and HIIT.”
Also, train your abs only 2-3 times a week and allow a recovery time as well.
Myths That You Should Ignore
- Doing crunches helps to reduce belly fat. Nope.
- Crunches are sufficient to make your abs visible. Nope.
- Long bouts of cardio are the best way to burn fat. Nope, Nope.
- Cleanses and diuretics make abs look better. A big Nope.