Now that summer is approaching. It is a good time to start defining your perfect abs. Today we leave you with an Abs Definition Guide to help you do the correct definition exercises and eat a healthy low-fat diet that can help speed up the process.
Would you like to know more? Read on because we’ve started.
Table of Contents
Why is it so Hard to Define Abs?
It does not matter if you are a runner or if you define yourself as an athlete. Refining your abs is not easy, and no matter how much you manage to define biceps, triceps, quadriceps, and other areas of the body, the abdominal area will do it. It is still the most complicated.
Complicated does not mean impossible.
One of the reasons that prevent the abdominal muscles from being correctly defined is the accumulation of body fat in the abdominal area. Many people have good abs, but the surrounding fat deposits prevent them from being correctly marked, especially in men.
However, some athletes’ impetus to define the abs is not based only on the aesthetic level. A defined abdominal area reduces the likelihood of injury and excessive stress on the spine and back pain.
Having good lumbar and abdominal muscles is essential to avoid more serious balance and back problems. That’s one reason we want to define abs, no matter how hard it is, right?
And now that we know why it is so difficult to achieve 10 abs (or six abs) and why it is necessary to achieve it, we will review the different ab definition techniques and exercises and the most appropriate diet to complement and know them.
How to Define Abs Quickly and from Home?
Defining abs at home is easy, but you need the usual: will and perseverance.
With a determined state of mind, make it clear that to achieve the definition of abs, you will need:
- Reduces accumulated abdominal fat.
- Burn calories.
- Perform exercises to define specific abdominal muscles.
- Eat a proper, balanced, fat-free diet.
How to Lose Belly Fat and Burn Calories
Record the following phrase over a fire:
To define abs, your body fat percentage should be 18% for a woman and 10% for a man. * (If you don’t know this information, you can use the multiple body fat percentage calculators available online to get approximate results.)
If your fat percentage is upper than these numbers, you need to lose belly fat, as discussed in this article. You can only get that:
- Reduce calorie intake until caloric expenditure exceeds intake.
- Keep calories burned and increase calorie intake. Increasing your daily NEAT will go a long way.
- Reduce your calorie intake and upsurge your calorie intake. This is the most recommended option.
And to increase that calorie intake, it is best to do aerobics. You already know who needs a good source of oxygen, and that implies that after 40 minutes, the source of energy is the body fat itself.
Activities like running, biking, spinning, elliptical training, or even stair climbing are worth some aerobic exercise.
If you want to grow the most out of every minute of exercise, I recommend that you consult this post to talk about the sports that burn the most calories.
But what does all this have to do with the definition of abs?
The combination of aerobic activity and abdominal exercises is the key to achieving defined abdominal muscles.
High-intensity exercise, known as HIIT training, is a great option to burn many calories in a short time. It is possible to lose weight and define your abdominal muscles in no time. You need to know the way and the moment.
Can you Define the Abdomen in a Week?
You will likely see many articles and products that are trying to sell you the phrase “15-day belly shaping exercises.” We are not working to fool you. Showing off abs in a week or 15 days is not easy, but it is a long-term effort.
This statement does not mean that a person who is used to the gym and who already has a certain base can achieve it, but that it is necessary to dedicate many hours to achieve firm and perfect abs in such a short time.
If you are an individual of those who wants to have perfect abs, we recommend reading the exercises below to help you define your abs and start the diet described below.
Exercises to Define Abs
We put aside the myths like plasticizing the abdominal contour, using electric stimulators and vibrating platforms as if it were a magical product, and we move on to action. Right from the get-go, say there is no need to squeeze like a lemon while exercising or starving at the table. The constancy, the execution technique, a good rhythm of breathing during the concentric and eccentric phases of the movement, always being fully aware of which muscle we are training, along with large doses of variety (be careful with the surprise effect, break the routine with others new stimulation) and intensity will be the key to achieve the goal.
To do this, we suggest you carry out this 8-minute DAILY routine:
In case you didn’t know, the abdominal muscles support and facilitate the spine’s movements and the lower part of the body. Therefore, due to its importance, it is recommended that you do three types of abdominal exercises:
- Trunk flexion exercises.
- Rotation and lateral flexion exercises.
- Exercises to stabilize the spine.
Regardless of the abdominal exercises, you are doing, keep in mind that these can be static or dynamic, and both are equally effective. Of course, be sure to run them at a moderate speed, preventing damage to the spinal structures.
Diet to Define Abs
Finally, we have to talk about the recommended varied diet to achieve the 10 abs that you have dreamed of for so long.
As a general rule, the diet should contain:
- 60-70% of calories from carbohydrates.
- 10-15% protein.
- 30% fat.
Consider excluding foods with a low glycemic index in your diets, such as Whole grain rice and pasta, vegetables, potatoes, oatmeal, cereals, or citrus fruits. By doing this, you are causing the body to burn fat, both from food and food stores in the abdomen and hips.
As an athlete, you constantly have the option of using stimulants and body fat reducers such as L-carnitine. A molecule that our body can use to burn fat.
Also, your diet should be low in fat and high in protein.
- Drink plenty of water. Avoid drinking alcohol.
- When it comes to protein, eggs and fish should go first. Eat lean, skinless meat if possible.
- Eat 5 or 6 meals a day.
- Avoid foods such as industrial baked goods, white bread, juice and packaged foods, nutrition, and sugar drinks.