How many times have you tried crash dieting, weight loss smoothies, hours of training, and of course, crunches to get those abs? Probably many times, because, according to Instagram trends, that's one of the simplest ways to build abs.
The abs are one of the most discussed and popular muscle groups on the internet. Without a doubt, having six-pack abs demonstrates dedication, and many people believe that their abs define their fitness level. Abs, like biceps, are a muscle that requires proper diet, nutrition, and rest. Just as you need to eat in surplus to develop, you need to eat in deficit to build abs. So, if you've been doing crunches for abs or struggling to get abs, let's start by understanding when abs get visible and how to get them.
How To Get Visible Abs?
The first step towards having visible abs is not doing crunches but rather reducing your body fat percentage. Abs are the muscles that we all have; the only reason they are not visible is because of our high body fat percentage. So, instead of losing weight, your goal should be to reduce body fat. Abs become visible at 12 per cent body fat, but to be Instagram-worthy, you should aim for less than 10 per cent.
Ways To Get Six-pack Abs
1) Burn Body Fat
To burn body fat and get below 10 percent of body fat, you must first start eating in a deficit. So, if you weigh 70 kg, your maintenance calories would be around 2,100. Anything less than 2,100 would result in a deficit. The only thing to keep in mind is that as you lose weight, your maintenance and deficit will change. As a result, you must adjust your calorie intake accordingly.
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2) Incorporate Exercise
Exercise is one of the most effective ways to burn calories and gain muscle. You can double your fat burn and reach your goal faster if you combine a calorie deficit diet with physical activity. Cardio and weight training are the two main exercises you should concentrate on. Why should you do cardio and weight training? When a person does cardio, their heart rate increases, which aids in the burning of stubborn body fat. Strength training, on the other hand, is what will help you build abs muscle.
3) Keep A Check On Carbs
Carbs are one of the most essential macronutrients that our bodies require on a daily basis. When trying to build abs, you should limit your carb intake because too many carbs will make you bloated and your abs will not be visible. Carbs also hold water in the body, so consume them around training to ensure that they are easily digested. Ideally, carbs should not account for more than 40% of total calories.
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4) Listen To Your Body
On days when you are not feeling energetic, take a rest. Rest is an important part of developing abs. The human body recovers and forms new muscles during rest. The only thing to remember is that even on your rest days, you must not give up on your diet; instead, keep the calories under control.
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