Getting Toned Abs – The Science and Secrets Behind
‘How do I get toned abs? What exercises do I do to achieve them?’
It’s one of the most common questions the fitness trainers are asked by gym beginners. Well, do you know that everyone has toned and defined abs to begin with? It’s just that you’re not able to see it beneath all the fat that’s accumulated across your abdominal region.
Let’s begin with an example. Have you observed any construction workers or labourers who sweat day in and day out? They have flat and strong abs and they’re not spending hours in gym or allocating any time exclusively for training. Even if you observe most small kids, you can see that they are lean and their abdominal wall is free of fat. It’s not like they are doing crunches or intense workouts every day, right?
So, what’s the crux? Of course training is important, but the most crucial aspect here is the diet part. The result depends on how well you balance them both. Here are few important things to keep in mind while aiming for strong and defined abs.
The Guide to Toned and Defined Abs
- Diet is as important as training when it comes to getting toned abs. Ensure that you lower your carbohydrate and processed sugar intake. This is especially more important for men, as the fat is accumulated across their belly, while in women, the fat is mostly stored in their hips.
- At the end of the day, make sure that your diet plan results in a calorie deficit. This is crucial for those who are aiming for fat loss.
- Do not think that with intense exercising you can burn off all the fat that’s accumulated with unregulated diet. There’s a threshold after which you cannot burn and hence proper diet plan is important.
- Allocate 1-2 days for your abs with a couple of relevant exercises for about 20-30 reps per exercise every week for decent set of abs. Leg raises, crunches, and sit-ups are a few exercises you can try.
- 20-30 minutes of cardio is recommended early in the morning for good caloric burn.
- There’s no such thing as spot fat reduction. Do not think that you can target only the fat across your abs and shed it. It’s just a myth.
- Focus on weight training and resistance exercises as well. It will offer you strength, balance, and posture improvement which are much needed to perform all kinds of exercises and physical activities.
- We mentioned it before and we’ll do it again. No training is effective without a proper diet. The nutrition you intake is critical for your goal. Ensure that you stay away from those processed foods and carbohydrates if you are planning to shed that belly fat.