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.
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.
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.
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.
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
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.
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.
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.