How To Get a Six Pack – Training Tips For Women
There are many men out there who have six-pack abs. Many people think it’s uncommon for women to have abs, but that’s far from the truth. You will find many fit women who have worked hard for their six-pack abs. But it is a little difficult for women to obtain these abs since they have more body fat and lesser muscle mass compared to men.
It is tougher for them to shed weight. The key for every woman is to boost their activity level, decrease calorie intake, and be consistent and patient. If you are someone that’s just starting out on this journey, then we are here to help you. Let us look at some of the vital steps that you can take to garner six-pack abs.
Cardio is a form of exercise, which is responsible for increasing your heart rate. If you are consistent with your cardio, then you will shed a ton of weight. According to professional studies and tests, cardio is extremely effective when it comes to shedding belly fat. You will soon be getting rid of all the additional fat present in your body, making room for your abs to stay and become prominent.
A recent study involved 17 men who did cardio 3-4 times a week. The results displayed reduced belly fat in all of them. You should invest about 20-40 minutes in vigorous activities every day or anywhere from 150-300 minutes every week. Some cardio exercises would include running, swimming, walking, and biking. Another great idea would be to engage in sports.
Decreasing Calorie Consumption
It doesn’t matter how hard you work out at the gym if you aren’t keeping tabs on your diet. You need to start creating a calorie deficit because it is impossible to garner six-packs with an unhealthy diet.
The key is to eliminate foods that are very low in nutrients and increased calorie. Some examples of these unhealthy foods include candies, cookies, fast foods, ice cream, fried foods, cakes, chips, pasta, sugary drinks, white bread, white rice, sweetened tea, refined grains, and the list goes on.
The foods mentioned above shouldn’t be included in your platter. However, you can consume them on rare occasions. It is totally fine to have cheat meals at times. Once you avoid these edibles, you will experience a decreased risk of illnesses and overall improved health.
It is imperative for you to include foods that are high in fibers and nutrients. There should be a high ratio of nutrients to calories. Some of these foods consist of fresh veggies, nuts, seeds, fatty fish, lean meat, whole grains, and beans.
You need crucial dietary components like fibers and proteins for decreasing fat and calories. Here, both these nutrients offer increased satiety, causing you to feel full at all times. It isn’t like those other foods that don’t cause satiety but only bring forth the cravings. In this way, you will be consuming a lesser number of calories. You need to realize that protein is necessary for strength training. It will help in supporting the repairing and recovery process of your muscles.
The muscle responsible for creating your six-pack appearance is called the rectus abdominis. It consists of a long muscle, which extends in a vertical position right along your abdomen’s length. This muscle is also responsible for bowel movement, breathing, and coughing.
The other muscles in your abdomen consist of transverse abdominis, external and internal obliques. So, when you exercise these muscles, your muscle mass increases, and you get to obtain six-pack abs. But these abdominal exercises won’t be effective if you aren’t resorting to a healthy diet.
A recent study in 24 women consisted of abdominal exercises for 5-days a week for over six weeks. The result amounted to no significant change in their belly fat. You need to always combine a healthy diet with your abdominal exercise.
Ensure to also include cardio in the mix for maximizing results and accelerating fat burning in your body. Some popular exercises that you can do include abdominal crunches, planks, and bridges. It won’t just create abdominal muscles but also produce a six-pack appearance.
Building More Muscles
Building lean muscle mass in the body is another great way for females to get abs. When you have excess lean muscle mass, your body will possess more energy to expend and build six-pack abs. Fats require less energy for maintenance. However, muscle tends to be active metabolically, and it amounts to over 20% of your overall energy expenditure daily.
Hours of crunches aren’t enough to obtain six-pack abs. Why? Well, because you won’t be able to spot train. So, it is important to resort to multi-joint compounds and large muscle exercises, which can burn fat and also build muscle. To garner six-pack abs, you can start doing activities such as squats, military press, lunges, rows, deadlifts, pullups, and chest press.
HIIT stands for High-Intensity Interval Training. This exercise consists of alternating between the activity of intense bursts and periods of short recovery. It won’t just keep the heart rate high but also boost fat burning. When your daily workout routine has HIIT, there will be increased weight loss. You will be securing six-pack abs at the earliest. According to a new study, over 17 women tried the HIIT workout every week for over 16 weeks.
The results amounted to these women losing overall belly fat up to 8%. You can also try HIIT in your own home by trying 20-30 seconds of sprinting and walking at a time. It is also possible to alternate between exercises of high intensity such as burpees, jumping jacks, and mountain climbers with mini-breaks right in between.
All About H₂O
Water isn’t just good for your body and skin, but it also helps in burning excess calories and shedding body weight. If you drink 17oz of water, your metabolic rate will increase to 30% for anywhere between 10-40 minutes since it is responsible for boosting your energy.
Drinking sufficient water will also decrease your appetite, causing further weight loss. According to a recent study, 48 older and middle-aged women that consumed water prior to every meal lost about 44 percent more weight in a period of 12 weeks compared to the ones who didn’t.
There’s so much to do for obtaining six-pack abs. The journey can be long, but it isn’t impossible. You need to prioritize the steps mentioned above and also live an active lifestyle. Ensure that you also switch up in your regular routine for effective and faster results.