Do you know which three muscle all the people train most, when they entered in the gym for a very first time?
Chest, Biceps and Abs.
Yes!! I also did the same! And like other I also had a desire to have a six-pack abs because it not complete lean muscular physique but also representative of all the dedication and hard work that you put to achieve that.
However, the amount of people wanting a six-pack abs of their own comes the overwhelming amount bad advice out there on how to actually get them.
For example, I search this on google before writing this article and look what found.
Some people say that eating certain type of food/fat burner and abs exercises will help you to get rid of belly fat but it is not try in every case.
Because a study from journal and strength conditioning shows that effect of abs exercise on abdominal fats. In the research, they found that 6 weeks direct abs training five time a week had no effect on reducing belly fat.
More Science Based Workout
Do you really think it is this easy to get six pack abs until and unless you have best science-based plan and proper diet.
So, after reading complete article, you will able to know the complete plan to get six-pack abs based on science.
There are three main steps like you see in the title of the article.
STEP 1: Setting Up Nutrition
STEP 2: Setting Up Training
STEP 3: Monitoring and Adjusting
STEP1:
This is the most important step in the three steps. Setting up the nutrition is going to be responsible for stripping of the extra fats that covering your six-pack in order to reveal them.
As we all know that in order to lose fat we must at calorie deficit and the easiest way to create a significant calorie deficit is simple by eating less.
Although this can be done theoretically by doing more exercise, and trust me it is much harder to do it and difficult to keep that six-pack for a long time.
For example, most people would find it much harder to burn extra 500 calories daily by jogging for 40 minutes as opposed to just eating a little less.
That is why you need to prioritise your nutrition, however there is one very big questions for many people: How much we should exactly eat? Right?
It is very important to know how much we should eat in terms of calorie and micro nutrients. Find out Here!
When you get your number write and down and most importantly you will stick to them until your body fat percentage will reduce to 10 to 12%
Because at this body fat percentage, there are likely chance that your abs are visible.
And as per the type of food you should eat, check out the graphics given below.
STEP 2:
Everyone loves this step right because it is easy to do rather than following diet.
This step is very important also because if you choose wrong exercises or any high intensity abs or other exercises, at the end you not lose only fat but also lose muscle mass.
For example this systematic review and meta-analysis looked at the effectiveness of a calorie deficit alone, a calorie deficit+cardio and a calorie deficit + weights on different overweight body composition.
They conclude that a calorie deficit combined with resistance training provided the most favourable changes in body composition.
If you are doing more compound exercise and less abs exercises then there is no effect on your abdominal muscles.
I’m not covering which abs exercises you should perform but I highly recommend to do exercises that target all your abdominal muscles evenly. Also, try to do weighted and non-weighted exercise if possible.
Training frequency would be one-to-three times per week. This can be done on rest days if you follow certain type of workout program or you can also do that after your any workout.
If you’re thinking about cardio then it is not necessary to do that at this stage.
Read Science Based Workout:
Best Science-based PUSH-PULL-LEG Workout Program
STEP 3 :
Every step is important, because when you have no or less result after the proper diet and exercise program, you should change your diet and exercise program.
Make sure you check what progress you have been done at the end of the week so , you can check that you’re heading to the right direction or not?
You can check this by simply tracking your weight everyday and body fat percentage at the end of the week.
According to one research aiming to lose around 0.7% of your body weight per week maximises fat loss while minimising muscle loss.
For example, if 170 lbs person would aim to loss 1.2 lbs(170*0.007) per week. So, track like this and at the end of the week, you didn’t lose amount of fat/weight you should lose then it is a time to change your diet and exercises.
You can do this by reducing 100 or 200 calorie from your diet based on your progress and include 20 min of one cardio session per week. If you’re losing weight too fast you can simple do that opposite.
Keep doing to until you reach roughly 1o to 12% body fat or below. In the process of this you will first reduce your fat from other body parts as belly fats are more stubborn than other fats.
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