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🔶How To Get Abs The Fast [& Healthy] Way! Diet & Exercise Tips You Need To Know!🔶 #tipit
Health & Fitness
This tip is aimed at giving all the info and tools you need to get the abs you want. This is all tried and true and is what I do and what I have my clients do to get them better abs. Enjoy!
First of all there are probably two types of people reading this, 1) you are 'skinny' and want definition in your abs and 2) you have a little extra fat around your middle and want to get rid of it to get nice abs. These tips can apply to both of you, in that you will get the right diet and exercise advice to get/stay lean, see definition, and do it the healthy way.
👊1 pound of fat=3,500 calories👊
If you cut your calories (MODESTLY) by about 500 less a day, you can keep the muscle that will help you to look toned, while getting rid of body fat. Also, if you burn about 500 calories a day through exercise and being more active, you can lose 2 pounds a week through this combined effort. More than this is not recommended unless you are very overweight, in which case weight tends to fall off faster.
See this tip in my profile. This is how and what you should be eating. Foods to avoid are any FULL FAT dairy (especially cheese), added oils in cooking, sugar (you will always store it as fat), fried foods, high fat meats (most ground beef, drumsticks, dark meat, etc.), and packaged foods.
Do eat fruits, veggies, beans, whole grains (pasta, oatmeal, bread, quinoa), fish, chicken breast (no skin), nuts, lentils, etc. Find a healthy recipe cookbook and learn some new dishes. Tricks I use include adding veggies into whole grain pasta (eggplant, broccoli, mushrooms, onions, tomatoes..play around with it), and using spices, such as basil and tomato omelet, garlic and lemon baked veggies, southwestern chicken, etc. Use DRY spices to add flavor instead of fat and using dressings or marinades (also full of fat and sugar)..
This may come as a surprise to some, but your body can break down alcohol for energy, and it has almost as many calories per gram as fats. ANY TYPE of alcohol (even plain vodka). What's worse, is when you drink sugary mixers with it you're adding more calories to the problem.
After 1 weekend of heavy drinking you can wake up Monday wondering where your abs went, and the other way around, if you don't drink and eat healthy for a weekend you will see new definition! If you must drink, limit yourself to one or two, and get a light beer, use a zero calorie mixer (club soda and lime), or get a 'skinny version'. You need to decide what you want more: a nice body, or a buzz. Similarly, don't drink calories ever! Soda, milkshake, fruit juice, ALL OF IT will make you store fat immediately because its loaded with sugar. Also sugar is addictive and it will derail your diet 💯
I put 'circuit' workouts up for a reason. They are the best way to burn fat & get toned. When you plan your workouts, pick 3 exercises that switch between upper and lower body (this allows you to do them back to back) and do them with little/no rest. Pick 3 more and do the same. 8-10 exercises total
Once again, this circuit ab workout will help you to burn fat AND will help you to tone and define your abs. They are challenging, therefore your body must adapt by sculpting you abs and burning fat. Mix up your ab routine and exercise them 2-3 times a week using a variety (not just crunches).
In addition to circuit workouts, which you should be continually mixing up and adding more difficult exercises to, cardio (especially running), will get you lean. The whole 'fat burn zone' misconception needs addressing. For example, in the fat burn zone you can burn 150 calories of mostly fat, in a half hour, if you do the same amount of time in the 'cardio zone' you can burn 250 calories in a half hour...150 of FAT and 100 of CARBS! You will burn MORE calories because you're working harder, and your heart will be healthier...no brainer!
I like to work out for an hour or so, and what I'll do is either run for 15 minutes before and after doing a half hour of weight lifting, or split my running 10 minutes each by warming up by running 10, do a circuit of three exercises, run another 10, do another circuit, run the last 10, and do the last circuit. Run about 5 days a week in the 'cardio'/ hard zone (check out my running tip), and do all your lifting as circuits. When you're not working out go on walks, do yoga, walk around the mall, you will add to the calories burned in a day. Don't be a couch potato!
Additionally, take a day off a week from strenuous exercise and take a walk instead, do yoga, Zumba, swim, etc. it will boost the recovery process and your immune system. Be patient, it's better to lose weight slowly and steadily so you don't just gain it back. Mix up your routine so you don't get bored. Find and trade new recipes so you don't bore yourself with your eating. And remember, this is a healthy lifestyle change, not a fad diet, once you stop or reverse these good habits your hard work will dissolve.
I'm a certified personal trainer, have a bachelors degree in exercise science, and am currently in medical school while also pursuing my master's degree in public health.