Just the other day I was showing a guy around the gym who stated
that he would "never be able to get a six pack". I asked him why and he laughed and said "look at me". Granted, he had about 5 stone to lose but I quickly assured him that we all have a six pack (or rectus abdominis) and that with consistency and hard work, there was no reason it shouldn't make an appearance.
I knew how he felt, as I was once of the same opinion. I couldn't see my abs prior to having a baby and had pretty much given up on them after having a child by c-section, followed by another operation on my abdomen. Plus with 3st to lose, I thought my bikini days were over.
The good news is, that I am proof that it is possible, so here's a few tips to help you on your way:
1. There is a good reason for the saying "Abs are made in the kitchen" because being able to see them is pretty much solely down to diet. Even with the best training plan in the world, a hundred crunches a day or a faddy diet pill or shake, if you're nutrition is poor then so will your physique be. Make sure to keep your diet free from processed foods, sugar and trans fats and instead fill up on lean meats, good fats and complex carbohydrates including green leafy vegetables, sweet potatoes, brown rice etc.
2. Steer clear of low fat or fat free diets as good fats (nuts, avocados, oily fish) are needed to keep inulin levels stable, which is particularly important when it comes to eliminating fat stored around the abs. Further, a diet without fat will inhibit the absorption of Vitamins A, D, E & K (as they are fat soluble), leaving you deficient and potentially having serious health consequences including depression, abnormal bleeding, night blindness and anaemia.
3. You do not need to dedicate an entire workout to abs. If you enjoy it and that's what you want to do then great. However, I personally started seeing my abs prior to doing any specific ab work. Compound movements such as squats, deadlifts, pull ups etc, all help develop your core muscles.
4. Whilst steady state, long duration cardio has it's place, when it comes to blasting belly fat and fat loss in general, interval training is the way to go. Try sprinting for 15 seconds, followed by walking for 1 minute, for 5-10 rounds, 3 times a week and watch that felt melt away.
5. Aim to drink 2-3 litres of water every day, more if you undertake intense exercise frequently. Many people think that drinking lots of water will make them feel bloated and whilst this may be the case for the first couple of days, once your body gets used to being well hydrated, it will in fact reduce any water retention, particularly around your stomach.
By Miss Motivator UK
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