Getting defined abs is most people’s dream. Just to give you an idea, almost every exercise you do affects this muscle group, and indeed, you should give priority to this part of your body, because if you have a strong core, you’re avoiding unnecessary overloads on critical parts of your body, like your back, the lumbar area and your neck.
To make your abs start showing, it is not enough to just put your heart and soul into your workouts at the gym. The moment that requires more discipline is the meal time. For those who want to lose body fat, paying attention to what they eat is the starting point for any process.
Now that the summer is just around the corner, you really need to give your abs an ultimatum:
1. Resting is very important. When you work out your muscles, you’re causing little tears in muscle tissue, to which your body responds with the growth of new tissue to repair and build muscle mass. However, this only happens during resting and recovery periods. Just like stress, sleep deprivation increases cortisol levels and the predisposition for the accumulation of fat. Establish a schedule and adopt routines that make you follow a minimum of 8h a sleep every night.
2. As you perform the movement, do not use impulse or put pressure on your neck. Focus all your strength on the abdominal area to execute the exercise and get the best out of your efforts. Your hands should be relaxed, behind your head, or you can choose to touch your ears with your fingertips.
3. A 25 minuts workout session is all you need to build tighter abs, if you maintain a high intensity, with a 30 second break, or less. Another option is to reduce your resting breaks between exercises as much as you can, using supersets. This option causes an aerobic effect that can help reduce the percentage of body fat. Start working out your abs like onother muscle, at least 2 times per week.
4. Do the reps with a calm rhythm, varying the speed, from constant to fast, but always controlling it. According to a study conducted by the Journal of Strength & Conditioning Research, increasing speed in muscle contraction during reps allows the recruitment of more muscle fibers, increases strength and muscle size – always in a controlled way, and without jumping.
5. Work your upper, lower and lateral muscles. You can do 2 exercises per muscular area of the abdomen, with 3 to 4 sets (maximum) for each exercise, with 10 to 20 reps (maximum).
6.Aerobic activities are great tools to burn more calories and sculpt nice abs. Running, walking fast, riding the bike and swimming are examples of excellent exercises. Daily sessions of 20-30 minutes speed up the metabolism, contribute to the elimination of superficial fat and allow your abs to start showing.
7. Throughout the day, do simples exercises of abdominal contraction. Contract your stomach and focus all your energy there, expelling the air, and holding it in for about 15-20 seconds. This simple exercise allows an even greater control of the muscles of the abdomen.
8. Pick a group of efficient exercises. Take look at the following ones: squats, dead lift or dips with your body weight cause an excellent overload on your abs and lumbar zone if you contract them during the execution. Leave specific abdominal exercises for the end.
We challenge you to complete one of these plans during next month! You’ve got 30 days to tone up and increase your abdominal muscles!
The first challenge consists of performing only one classic abs exercise for 30 days. The number of reps increases gradually and the main goal is to be able to do 140 reps in a row on the last day.
The second challenge has 4 different exercises for you to do every day. The time you spend to complete the 4 exercises increases gradually every day, so you can increase muscle mass gradually and make sure that you’ll be able to easily complete the last day of the challenge.
You can choose 1 challenge or even both and repeat the “challenge of the day” as many times as you want.
Many people spend years trying to reduce that extra body fat with little to no success, because that’s the effect of following a diet while making many mistakes at the same time. Losing fat is one of the most common goals, but it’s definitely not easy.
Fat-Loss Facts: 6 Common Dieting Mistakes
To contradict the yo-yo effect of your diets, you should understand the mistakes you might be making and try to avoid them.
What are you doing that keeps you from seeing results?
1. You’re eating too much.
It appears to be an obvious mistake, but the thing is, many people don’t know how to calculate the amount of calories they’re eating with every meal. For example, a salad may seem a healthy choice, but it can contain about 600 calories without you even noticing. You’re probably not taking into account the sauces, oils and every seasoning you use to make your salad tastier. You should understand that, when eating at a restaurant, you can’t control the amounts and quality of what you’re eating and that can be the problem.
The rule is simple: the weight loss process is based on eating fewer calories than the ones you spend during the day. However, there’s complexity in this rule, because you should take into account the quality of the calories you eat, so it’s essential to combine the adequate proteins, carbs and healthy fats to build lean muscle mass and burn fat naturally. Overall, a ratio of 40% carbs, 40% protein and 20% fat is a good way of finding balance and making a positive change. However, this is not the golden rule for everyone, that’s why it is essential to have a specialized monitoring. Many people have to lower their carb intaketo see results and increase the ingestion of healthy fats, so they can be able to give their body an alternative energy source. You should find the most adequate method to your metabolism and you should not follow a standardized pattern, because everyone’s different.
2. You’re not taking enough protein.
Protein does more than just building and repairing muscle tissue. A study published in 2003 by the Journal of Nutrition has revealed that an experience with two groups of overweight women was conducted and that, during the process, the number of calories they took was identical; however, the group of women of followed the diet including 128g of protein a day lost more weight than the ones who only took 68g of protein a day. By taking this macronutrient in the adequate amounts and taking into account your body weight, you’ll fell fuller during the meals and you’ll feel less hungry during the day. Choose high-protein foods and eat them with every main meal.
3. You’re eating too fast.
Eating too fast won’t help you with your diet. The fact that you’re swallowing too fast will make you swallow air and provoke a stomach bloating. Your brain needs about 20 minutes to process the message that the body is full already, so eating too fast ends up making you eat more than you actually need to.
4. You’re drinking unnecessary fluids.
The only fluid your body really needs is water. Of course you can drink coffee, tea and sometimes even milk, but a constant ingestion of beverages with too much sugar will have a negative effect on fat loss (out of the picture are cappuccinos, bottled teas, that usually have a lot of sugar, etc). When it comes to alcoholic beverages, beer is the lesser of two evils; however, avoid drinking it.
5. You’re thinking that every healthy food is calorie-free.
Wrong. It doesn’t matter how healthy a certain food is; if you eat too much, you’ll find it hard to lose fat. For example, dried fruits like nuts, almonds, hazelnuts and seeds are highly nutritive, but the calories they contain can be excessive if you eat too much. Usually, you should count the amount you eat and eat them as a snack (during the morning or afternoon).
6. You’re constantly under stress.
Stress is a silent killer. When you’re under stress, your body produces too much cortisol, which will provoke an increase in the storage of body fat and keep you from getting closer to your goal. To contradict this phenomenon, adopt relaxation techniques during the day, like: sauna, yoga, watching a movie, reading a book, meditating or any other activity that makes you relax.
Besides the 6 reasons I just mentioned, you may not be putting enough intensity in your workouts and you may need new stimuli to get out of the stagnation point you’re in.
Welcome to my Journey! My name is David Araújo and I was born on January 19th, 1993. My goal is to inspire millions of people to achieve the physique always dreamed.
I will show you how you can get into and maintain the best shape of your life. Let's add this website in your favorite and follow me in my journey.
My name is David Araújo and I was born on January 19th, 1993. My goal is to inspire millions of people to achieve the physique always dreamed through a healthy lifestyle.
I will show you how you can get into and maintain the best shape of your life. Here you can learn how I utilize lifting weights in order to build muscle and an aesthetic physique, utilize proper nutritiont to either lose fat or focus on building muscle, and still enjoy life without overly restricting yourself.
If I have helped you out, motivated you, or if you've become a fan of me through my videos and pictures, please feel free to support me by donating a small amount of money to help me pay competitions costs. Any amount is appreciated.