Abs are usually a goal for all males and females into fitness. We all want to have that lean physique with a slim stomach and abs showing through for everyone to see. Abs are one of the signs that shows that someone is dedicated to exercising and dieting since obtaining abs requires self-discipline for someone to reach such a low level of body fat.
Many people will perform countless numbers of sit ups day after day in the hope that a six pack of abs will begin to show through or their stomach will begin to slim down and flatten out. However, no matter how many sit ups you perform and how often you perform them, if your body fat percentage is not low enough you will never begin to see your abs.
Six Pack Abs
For most people we require a lower level of subcutaneous tissue or simply a decrease in body fat underneath our skin. Since abs require a decrease in subcutaneous fat, you will have to lose fat in order to get six pack abs.
Some men do not have to be extremely lean in order to see abs in their stomach. Men can actually begin to have abs showing at levels of body fat as high as 15%, but for most it’s much lower. Women can sometimes have abs appear at 15-20% or so. However, this doesn’t mean that you have to lose a lot of fat or weight in order to obtain abs. Sometimes all we have to do is lose around 1-4 lbs of fat while other times we might have to lose much more. So how do we lose this weight?
How To Lose Belly Fat
✓ Count Your Calories
All foods are made up of calories and this makes us believe that all foods are equal because 100 calories are 100 calories. What people overlook is the other factors in foods in regards to nutrients, such as the levels of sugars and fiber in foods. Too much sugar in one’s diet can lead to an increase in blood sugar levels which makes the pancreas release insulin.
✓ Protein Has a Role in Fat Loss
High levels of insulin can lead to a higher concentration of fatty tissue being stored. It’s important when dieting to have a high level of protein to feed your body. Many people say that protein is one of the most important macronutrients you can consume, and when it comes to building muscle this is true. But protein also plays a large role in fat loss. Protein, like healthy fats, have a very high thermic level in regards to consumption and digestion.
High protein foods require more energy to digest them which means less of the food will be stored in the body as fat for later. The best way to decrease your calories in order to obtain abs the fastest is to decrease your total carbohydrate intake (carbohydrates are not all equal. The carbohydrates found in vegetables are fibrous carbs and this will not increase your levels of fat on the body and are digested more efficiently compared to starchy carbs).
✓ Increase Your Daily Protein Intake
The ideal amount of protein to consume in order to promote slight muscle growth and fat loss at the same time over a period of weeks is roughly around 1.2-1.4 g of protein per pound of body weight. If you weigh 140 lbs this means around 150-170 g will be a sufficient amount of protein for you to still grow at a fast enough rate consistently. You must also realize and accept the fact that fat does not make you fat.
Try to make sure you eat enough healthy fats during your day from sources such as nuts and oils, so they make up around 25% of your total calories consumed. Fats are important to eat because they not only provide you with energy, but fats are also responsible for keeping your hormones balanced to help ensure fat loss will stay consistent. Such sources of healthy fats are oils, some nuts and butters, and even vegetables like avocados.
✓ Consume Whole Foods
Consume the right whole foods like chicken, turkey, eggs, fish, Greek yogurt, and many others and you will only consume healthy fats and the weight will begin to decrease. Unhealthy fat options such as soda, juice, candy, yogurt with sugars, some bread and pasta, dressings and sauces are all full of unhealthy fats.
Keep your calories at a lower amount and ensure that you are eating the right foods in the right amount. Increase your vegetables and lean protein sources in your diet and stay with it for a period of weeks. If you can stay on this path, although it may take some time, the weight will begin to decrease and your abs will begin to show. Be patient and avoid unhealthy carb sources like chips, white pasta and white bread, fatty dressings, candy and soda.
Take Home Message
To get abs of course requires you to have abdomoinal muscles, but primarily you must have a low body fat percentage. To do this you have to watch what you eat and therefore abs are made in the kitchen. If you have a diet high in unhealthy fats and carbs then you will really struggle to get visible abs.