So you want six pack abs?
Well welcome to the club….
Most people who go to the gym are going for the sole purpose of developing a nice set of abs. The problem is they have no clue what they are doing.
Lucky for you, you found this article…Because below you will find 5 things you absolutely must do if you want to develop the coveted six pack abs fast!
Drink Plenty of Water
As we all know, staying hydrated is very important to our overall health and wellbeing. It also plays a huge role in helping you develop a six pack.
When you are well hydrated your metabolism gets a boost which can cause your body to burn more belly fat.
This of course will make it a lot easier for you to develop a six pack.
The amount of water you need to drink will depend on various factors including your current body weight, age and how much you workout out.
However, a general rule of thumb is to drink a minimum of 34 ounces of water every single day.
Up Your Cardio Game
Any type of exercise that gets your heart rate up is considered cardio.
One of the best ways to burn more fat is by doing more cardio.
As a matter of fact, studies have shown that one of the most effective ways to reduce belly fat is through increased cardio.
One study, that included 17 men, showed that doing cardio a minimum of three times a week would significantly decrease belly fat.
Another study showed that the more cardio you do, the less belly fat you will have.
For best results try to get 20 minutes of cardio every single day. If you can’t workout everyday, aim for a minimum of 150 minutes of vigorous activity every week.
Great forms of cardio include swimming, dancing, riding your bike, running and playing your favorite sport.
Eat More Protein
Protein promotes weight loss, supports muscle growth and helps reduce belly fat.
One study showed that high protein diets help with appetite control by increasing your feeling of fullness.
Another study showed that a 15% increase in the amount of protein you consume can cause you to eat less and therefore lead to a lower body fat percentage.
Having a low body fat percentage is a huge part of having a six pack.
Not only should you consume protein before a workout, but you should also consume it right after you workout to aid with muscle repair and recovery.
Protein also keeps your metabolism steady and preserves muscle mass while you are trying to lose weight.
Some of the best sources of protein include chicken, turkey, fish, eggs and nuts.
Eliminate Processed Foods From Your Diet
Chips and cookies are heavily processed. This basically means they are full of calories and provide little to no nutritional value.
Eliminating these unhealthy foods from your diet will put you on the fast track to achieving a six pack.
Instead of processed foods you should fill your plate with whole foods and vegetables.
Doing so will give your metabolism a boost, help you burn more calories and increase the amount of weight you are able to lose.
The great thing about whole foods is they are full of nutrients. Because of this you will have less cravings and ultimately feel fuller for longer periods of time.
Consume More Fiber
Most people focus so much on protein, carbs and fat that they fail to realize how important fiber is.
If you are serious about getting a six pack then fiber will prove to be your best friend.
Why you ask?
Because foods high in fiber promote weight loss which is vital to uncovering those abs.
In particular, soluble fiber makes you feel fuller longer because it slows down the rate at which your stomach gets emptied.
According to one review, increasing your fiber intake by just 14 grams per day has the potential to reduce your caloric intake by 10%.
It can also lead to a little over 4 pounds of weight loss.
Not only can fiber lead to weight loss, but it can also prevent you from gaining weight.
As for belly fat, studies show that for every 10 grams of soluble fiber you consume you can lose up to 3.7% of belly fat over the course of five years.
The interesting part is you can get these results without making any other changes to your diet. So imagine what could happen if you started eating right and exercising.
The best high fiber foods include fruits, vegetables, nuts and whole grains.
As the saying goes, abs are made in the kitchen. And while doing ab exercises can help you carve out a six pack, without proper nutrition all of those exercises will be useless.
The good news is all it takes is a few simple changes to your current routine and you will be well on your way to having a six pack.