Measuring your body fat rate is a helpful tool to track your growth on your journey to get six-pack abs. Most of the people who have tried to obtain a 6-pack realized that abdominal exercises do not burn fat off your stomach. It does not matter how much you sweat it out in the gym because if you do not eat right and produce a calorie deficit, your abs will continue hidden under a layer of fat. When you realize these facts, the next question you will be asking is, “How low do I have to get my body fat percentage in order to see my abs?”. This question cannot be answered in a word because it may be different for men and women. Sign of true health and fitness is overall muscle definition.
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However, a six pack is the ‘blue ribbon’ of weight room performances. There are five rules of fat loss which you should take into account: Burn more Calories than you eat, Eat more protein, eat more healthy fats, get stronger and sleep at least seven hours at night.
Expert Advice:
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Christopher Jordan, CSCS, who is the Director of Exercise Physiology at the Johnson; Johnson Human Performance Institute and also the creator of the 7 Minute Workout, says that men hold more fat in their abdomen. To make it even worse, you cannot reduce this body fat instantly. That means your only way to exposing your washboard is to decrease overall body fat, explains Jordan. ACSM Health Fitness Instructor, Jim White, RD, who is the owner of Jim White Fitness and Nutrition Studios in Virginia Beach, says that even though 18 to 24% is regarded healthy by the American Council on Exercise, your visceral are but an obscuration at this number. When you cut it down to Cut it down to 15%, you will start to see the upper two abs. However, the bottom probably would not be coming in as much.
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Cut off just two or three percent from there and your hard-earned six-pack has stepped up from substitute to a lead role. White opines that if you are anywhere from 6 to 13 percent body fat, then you surely have a six pack in addition to being completely ripped. Nevertheless, there is a small percentage of men in the country who have a six pack and to get there you just have to do what majority of the people are not doing.
Count your calories
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White explained that it is a calorie game and that portion control and size really matter and is considered to be the key. He also added that it is time to start honing in on where you are eating too much.
Balance carbs and proteins
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White suggest to shooting four to six ounces of proteins at every meal and a couple of vegetables and around half a cup of starch. He recommends having three main meals like this and have at least two small protein heavy snacks in between. White adds that when you eat just like the way mentioned, it helps to boost your metabolism and stabilise your blood sugar levels along with increasing fat burn and energy level rise, which in turn will help improve your workouts. According to a study in Nutrition and Metabolism, it was found that when you consume 20g of protein four times a day, every three hours, it helps the man to build a lean body mass.
Consider cutting Alcohol- or atleast opting for Low-Calorie Beers
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Calorie content and alcohol content is directly related. Therefore, high-alcohol craft beers can be 350 to 400 calories a pop which is actually a heavy hitter that potentially halts the fat burning process. It causes dehydration, destroys your B Vitamins and empties your calories, which is all detrimental for your fat levels from a single source.
Be mindful of mindless snacking
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Some of them consider sweating out a reason to have more of fries or have an extra beer, which should be controlled. You should be careful on what you are going to have, even if you are doing your workouts regularly. You could go and get some vegetables instead of making a place for som fries and beer. You may need to clean up the overflow and determine where your empty calories are coming from, differentiating between calorically-dense versus nutrient-dense.
Pay heed to how your body reacts to certain macronutrients
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There are some people who will not be able to touch carbs without blowing up to a balloon, and there are some who responds really well to carbs. All these reactions are primary because of genetics. If you fall in the former group, testing a high protein, high fat, low carb diet can put your water weight down, letting your muscle outline blaze through.
If you want to lose some weight, then you should stop dieting and start thinking about the quality and quantity of food you eat.
Get some shut-eye
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Nutrition is one of the important factors which should be taken into consideration. However, the second most important factor is sleep. You should try to get atleast 7 to 8 hours of sleep. Sleeplessness can also cause belly fat, which we do not want. Henceforth make it a point that you get some shut-eye. Chocolate, Cherry Juice, Bananas, Oatmeal, Leafy Greens, Fish, Pineapples, Cereals, Walnuts, Chamomile Tea and Pumpkin seeds are some of the foods that help you get good sleep.
Pump some iron and do some HIIT
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High-intensity workouts and weight training are the best workouts that you can give to your body to shed fat. White opines that to enhance all the muscles in the body, you need to do an overall workout rather than stick on to doing crunches. There are lots of moves that will torture your abs into revealing themselves.
Pull up, Medicine Ball Slam, AB Wheel Rollout, Pallof Press, Barbell Landmine and The Pendulum are some of the best exercises for six pack abs.
Other than that, there are other workouts such as Bear Crawl, Crab Walk, Forward Sprint, Backward Sprint and Parallel Bar Hand Walk, which help you keep fit.
