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Category: Bodybuilding While Cutting

How to Get Abs Fast At Home

Bodybuilding and body sculpting are big business these days. In a world where obesity is rising, and the perfect toned body is on every billboard. We all want to learn how to slim down and trim our bodies. When questioned, respondents cited the stomach as the area that they wanted to target most. However, it can be one of the most troublesome areas to target. So, what is the real truth about how to get abs fast?

 Many of us have spent hours in front of celebrity fitness DVDs, suffered through stomach crunches and sit ups, and eaten and drunk all manner of strange concoctions in the pursuit of the body beautiful. The abs are a complex system of muscles, which provide core stability for your body and protect your back. So, we need to look at a variety of methods to improve the muscles in our mid-section.

How To Get Abs Fast Through Exercise

 

There are many misconceptions about the ways to improve abdominal muscles. Traditional methods include crunches and sit-ups, but personal trainers believe that there are better exercises that target and strengthen the muscles more effectively.

 

 

plank exercises

The Plank

The Plank is an exercise which targets the abs specifically. This involves lying on your stomach, resting on your forearms with your feet raised on tip toes. Maintain this position for as long as you can comfortably. A more intense exercise involves lifting alternate knees towards their relative elbow to increase resistance. You can also adapt the plank by raising your arms up so that your palms are on the floor. Then lower your arms to rest on your forearms and return to the original position. This exercise can be repeated as many times as is comfortable.

Downward Dog Ab Exercise

Downward Dog

Another exercise that will improve abs is known as the Down Dog. This involves placing the palms of your hands on the floor and your feet on the floor and raising your body up. Maintain this position and reach your right hand to touch your left foot, and your left hand to touch your right foot. Keep alternating hands and feet until you have finished.

V-UPS

One more ab strengthening exercise is to sit on the floor and bend your knees. Then reach your hands to clutch the outside of your knees, shift your weight forward and straighten the legs. Hold this position while your body is in a V-shape and pull the abs in tight. It is always vital to get a doctor’s opinion before starting any exercise regime. It is also advisable to employ the services of a professional personal trainer, who will know how to get abs fast.

personal trainer for abs

Get A Personal Traner

They will be able to monitor and encourage you as you exercise and help prevent any injuries. Aside from targeted, intense exercises, it is important to supplement your workout with cardio work as well. This will help your general health, but will also burn up fat in the abdominal area, to allow the abdominal muscles to show through more clearly. The best way to do this is through short periods of high intensity cardio work. This can be done in a gym or outside in your own time. You can use interval training, such as sprinting and stopping, or cycling fast and then slowly. A personal trainer will guide you through this process, or you can join a class which specializes in interval training. You can use a personal trainer in a gym or in your own home, supplemented with outdoor activity. Professionals recommend a forty five-minute workout as a minimum session, repeated three times a week or more. If you are using interval training, try a one to two-minute period of high intensity exercise that really raises the heart rate, followed by periods of low intensity exercise. Try and increase the intensity of the shorter sessions as you proceed through the workout.

How To Get Abs Fast Through Diet

veggies for abs

Healthy Eating 

Diet is a vital part of any exercise regime. If you combine a targeted diet with an exercise regime, you will achieve faster, more long-lasting results. General rules of healthy eating apply to abdominal improvement as well. Foods that should be avoided included sugar, white flour and carbohydrate products, alcohol and processed foods. These can be replaced with wholegrains, wholemeal carbohydrates and plenty of fruit and vegetables. It is also important to drink plenty of water when exercising and to maintain good health.

lean protein for ab building

Lean Protein

A rule of thumb for muscle building is to eat more lean protein. Avoid the fat or skin on meat or fish and consume lean white meat and fish. Protein is broken down in the body and helps form muscles, using up more calories than carbohydrates as it does so. Proteins also make you feel fuller faster. If you are struggling with meat and fish consumption or if you are vegetarian, there are plenty of protein shakes and drinks that you can use to increase your protein intake. Nuts and grains can also be included in moderation. You can also consume low fat milk and yogurt to boost the protein in your diet.

There is also research which shows that drinks and spices can help boost your metabolism and help your body to store less fat. Consuming green tea boosts metabolism and cinnamon and chili can help to avoid your body from storing fat. So, if you make recipes full of lean meat and vegetables, or nuts and salads, add spices to improve flavor. Try and eat small meals, and have more of them. The more often we eat, the more the metabolism is activated. If you have had a workout day, you can include more carbohydrate in the diet on those days. Keep clear of any white or processed carbohydrates. Oats, brown rice and pasta and wholemeal bread are good options. These are slow release carbohydrates that will provide energy for longer.

Summary

It is important to change more than your exercise regime when you are learning how to get abs fast. Your lifestyle needs to change. This includes improving diet, getting more sleep and drinking more water. Alcohol, caffeine and nicotine are all toxins that are contra indicative to promoting health. You may find that as your weight and wellbeing improves, and your muscle tone becomes more evident, you want to alter other areas of your life to give you a holistic approach to health.

Bodybuilding While Cutting Diet

Bodybuilders hate the cutting stage of training because it means eating less to shed body fat while also engaging in high-intensity cardio workouts.

Unfortunately, you cannot avoid that level of stress if you truly intend to pursue a successful bodybuilding cutting diet.

You have probably heard people say that abs are made in the kitchen, and they are not wrong. Your diet has a greater impact on the health and physical status of your body than any training you do.

In fact, all the training in the world won’t do you any good if you haven’t taken the time to create a proper dieting plan.

Fortunately, bodybuilding cutting diets are not that difficult to formulate.

Bodybuilding Cutting Diets: What you need to know?

A successful bodybuilding cutting diet has four primary aspects that you should endeavor to understand before you attempt to shed your excess fat and tone your body:

1). Calorie Deficit

If you want to shed fat, you need to create a calorie deficit in your body. What does that mean? Create a situation where you are using more calories than you consume. The body normally turns the food you eat into energy which it uses to execute basic operations.

The first part of an effective bodybuilding cutting diet is to eat less food than you normally do. This is without changing your daily routine. The idea is to force your body to take its own fat and turn it into energy.

You could rely on supplements to boost your body’s metabolism. But it is just as effective to cut back on the number of calories you consume.

2). Essential Nutrients

You won’t shed fat and gain muscle by merely eating less. By cutting back on your meals, you are also cutting back on all those essential nutrients you used to get from your favorite foods and which your body will start to miss.

That doesn’t mean you should give up on achieving an effective calorie deficiency. It just means you have to compensate accordingly. Determine what nutrients, fatty acids, minerals, and vitamins you need to stay healthy and either incorporate them into your restricted meals or invest in supplements.

3). Protein

Once you achieve the necessary calorie deficit in your body whilst also meeting your body’s essential nutritional requirements, your body will start to break down the protein in your tissues in its efforts to generate energy.

You do not want that. Your body needs protein; not just your organs but your muscles as well. And if you want to avoid muscle breakdown as your body feeds on itself, you must substantially multiply your protein intake.

Again, if finding the necessary protein-rich foods proves too difficult, you can always invest in supplements.

4). Gym

What do bodybuilding cutting diets have to do with the gym? That question keeps emerging in circles of people who believe that a few weeks of fasting and nutritional dieting is all they need to craft a 6-pack.

The right diet will help you shed excess fat and lose weight but it will not tone and chisel your body. When you begin to restrict your diet and once the full effects of the calorie deficit set in, your endurance will wane.

You might even feel weaker. However, you are encouraged to maintain your regular exercise routine regardless.

Obviously, you shouldn’t push yourself too hard, but it is a mistake to drastically cut back on your workouts just because your diet is starting to take its toll. For the best results, try to focus on short brutal training sessions instead of longer intensive workouts.

You will burn fat faster even as you chisel your body.

Bodybuilding Cutting Diets: The Food

There are three primary food groups with which you should concern yourself when pursuing a bodybuilding cutting diet:

1). Sugars

You need to prioritize foods that are low on the glycemic index. Foods with a high GI are typically stored as fat, especially if you consume too much of them and fail to work out. Low GI foods release glucose very quickly and are likely to give you the energy boost you need to exercise.

Now, you will find that there are a variety of foods under the low GI’ category each with its own pros and cons. The idea here isn’t to tell you which foods to eat or not eat but, rather, to give you a starting point.

If your knowledge of nutrition is limited and you do not know how to go about formulating the right diet, begin here.

2). Fats

fats in bodybuilding

Fats always get a bad rap. But it truth there is such a thing as good and bad fats. However, when it comes to bodybuilding cutting diets, you need to cut down on any and all fats, good or bad. You are better off looking to carbs for energy. Bring your intake of good fats down to 20% or less and you should be fine.

3). Carbs

spaghetti

Carbohydrates are an essential component of every bodybuilder’s diet. You need to prioritize complex carbohydrates that not only release energy slower but also decrease the chance for fat storage.

Notable examples include oatmeal, yams, and sweet potatoes.

Carbohydrates are best consumed at times when you expect to be the most active, such as before and after an intense workout where your body really needs the energy.

Consume your carbs in moderation. Remember that you are trying to create a calorie deficit.

Of course one shouldn’t forget about their cheat meals. Most of you know by now why cutting diets are so difficult. The moment you begin to restrict your meals for the sake of achieving a calorie deficit, intense cravings kick in.

Those intense cravings have been the downfall of so many would-be bodybuilders. But you do not have to let them beat you down.

Take one day out of every week where you give into those cravings and eat whatever you want. That is a cheat meal. It will boost your morale and help you overcome the mental rigors of dieting.

Conclusion

Do not get swept away by fads. There are plenty of detail-oriented bodybuilding cutting diet eBooks and programs on the internet, and one assumes they are being marketed and sold as products because they work.

However, try to remember that every person’s body is unique and just because a particular cutting diet worked for someone else doesn’t mean it will work for you.

Focus on understanding the principles. And then find a bodybuilding cutting diet that specifically works for you.