Develop Perfect Abs Through Healthy Habits
Now that summer is approaching, it’s a good time to aim for perfect abs. Today we leave you with a guide for defining your abs that will help you to perform the right definition exercises and to eat a healthy diet that will allow you to speed up the process.
One of the reasons that prevents the definition of correct abdominals is the accumulation of body fat in the area of the abdomen. In fact, many people have good abdominal musculature, but the fat deposits in the area prevent them from being marked correctly, especially in the case of men.
But the impetus that some athletes put into defining abs is not based solely on the aesthetic plane. A defined abdominal area makes it possible to reduce the probability of injury and excess load on the spine, as well as back pain.
In fact, it is essential to have a good lumbar and abdominal musculature to prevent more serious balance and back problems. That’s one of the reasons we want to define abdominals, no matter how difficult it may be, isn’t it?
And now that we know why it is so difficult to get 10 (or six) abs and why it is necessary to do so, we are going to get to know the different techniques and exercises to define abs and the most appropriate diet to complement it with them.
How to define abs quickly and at home?
Defining abdominals at home is easy, but you need the usual: will and perseverance.
With a state of mind focused on the objective, it must be clear that to achieve the definition of abdominals you will need:
- Reduce accumulated abdominal fat.
- Burn calories.
- Perform exercises to define specific abdominals.
- Eat a proper diet, balanced and free of fat.
- How to lose abdominal fat and burn calories
To define abdominals your body fat level should be around 18% if you are a woman and 10% if you are a man. *(If you don’t know this data you can resort to the multiple calculators of body fat % available online with approximate results.)
If your fat percentage is higher than these figures you need to lose abdominal fat as described in this article. You can only do that:
Reducing calorie intake until the calorie expenditure is higher than the intake.
Keep the calories consumed and increase calorie expenditure.
Reduce calorie intake and increase calorie expenditure. This is the most recommended option.
And to increase that calorie expenditure aerobic exercise is the most indicated. You know, the one that needs a good source of oxygen and that implies that after 40 minutes the energy source begins to be the body fat itself.
Activities such as running, cycling, aerobics, step or even going up and down stairs are worth aerobic exercise.
But what does all this have to do with defining abs?
So, basically, mixing aerobic activity with abdominal exercises will be the key to getting defined abs.
DIET TO DEFINE YOUR ABDOMEN
In order to make this area of the body visible, it is necessary to eliminate the abdominal fat. Precisely, the percentage of body fat should be around 18% if you are a woman and around 10% if you are a man. This can only be achieved with a low calorie diet, doing exercises focused on the abdomen and doing some cardiovascular activity.
On this page we are going to help you with the first point, therefore, we will teach you how to prepare a diet for abs. As we indicated at the beginning, the first thing you have to do is to reduce the amount of calories per day. But make no mistake, that doesn’t mean you have to eat less, it means that the food should be healthier. Remember that the objective is to reduce the adipose tissue that accumulates in the abdominal area.
Thanks to the combination of these foods you will be able to reduce body fat and gradually make your abdominals visible.
Now comes the most difficult part, the forbidden foods.
Soft drinks and alcoholic beverages: they have many refined sugars and other chemicals harmful to the body. In addition, if you choose to consume them you will retain liquids and it will be increasingly difficult for you to eliminate abdominal fat.
Meats with abundant fat: above all pork and lamb are totally forbidden, they contain too much saturated fat. If possible, the meat you eat, cook it on the grill or in the oven.
Fried foods: they are usually cooked with reheated oil, which is harmful to health and extremely caloric. They are foods that contribute absolutely nothing good to the organism.
Sauces: we are talking about mayonnaise, ketchup, barbecue sauce, caesar sauce… all of them are composed of sugars that are not recommended when dieting. If you want to season some food, do it with vinaigrettes and using natural products.