How to correctly and quickly pump up a girl’s abs? Find out how fat burning and strength training in the gym can help you achieve your goals.
Flat stomach and abs cubes. This is what both men and women strive for. Whatever your goal is: to tone the abs and see the relief or “dry out” to the point where all the fibers and veins are visible – for this you need:
- Reduce subcutaneous fat, then you can see your abs;
- Build up your abdominal muscles, then the abs will be even more prominent when you get rid of excess fat;
- Flatten and slimmer belly.
Here are 8 indispensable tips to help you gain the muscle of your dreams and build abs that you would be proud of while walking to the beach.
Tip # 1: Eat a Diet to Reduce Body Fat
In order to finally see your abs, which you dream of so much, first you need to reduce the level of body fat, for men – to 8-10% or lower, for women – up to 12-15%.
Burning fat is impossible without proper nutrition… Many people pay too much attention to small things like calorie counts or macronutrient ratios.
For fat burning, only one condition is important: that the daily intake of calories is less than the required number of calories to maintain weight.
Everyone has a different response to a particular meal plan, everyone needs to find their sweet spot with sufficient protein content to maintain muscle mass (at least 1.2 grams per kilogram of body weight) and with a reduced carbohydrate content for successful fat burning (the body needs at least 50-100 grams of carbohydrates per day, fat burning will be more productive).
Tip # 2: reduce fat by doing the most effective exercise
Strength training in the gym is important for burning fat, even more important than cardio. They should be an integral part of your exercise program.
Heavy basic multi-joint movements like squats, deadlifts, clean and jerks, bench press, bent-over rows, pull-ups, army presses, and dips are best for weight loss.
As these exercises involve more muscle groups, it becomes harder for the body to do this work, and the workout is much more productive.
If you are going to do cardio for weight loss, Do high-intensity cardio instead of monotonous, monotonous, and low-intensity activity. This way more fat is oxidized, the metabolism is accelerated, and the whole process of fat burning is faster and more fun.
Tip # 3: pay more attention to your core muscles
You will not experience all the benefits of the dry form if your core muscles are not developed. Men want to see the abs, women want a flat and toned belly. Both require a certain amount of muscle development.
Core training does not mean endless crunches or other abdominal exercises. Your abdominal muscles, like any other muscle group on your body, should be given enough stress to progress (remember that nutrition plays an important role in gaining muscle mass).
Those who want to have stone abs should do exercises with additional weight, such as twisting with a dumbbell or rope handle and bending to the side with additional weights.
Those looking for a tighter abdomen should be careful when doing strength training, as this can make the waist wider. Instead, focus on exercises like hanging leg raises. Regardless of how you want to see your abs, abs exercises must be done. The stronger it is, the sooner you will achieve what you want.
Tip # 4: protect yourself from stress as much as possible
Disorders in the endocrine system can negatively affect your form. This primarily concerns the stress hormone cortisol.
Cortisol is needed by the body in order to use fat for energy, but elevated cortisol levels lead to an increase in fatty tissue in the abdomen and to catabolism (breakdown of muscle tissue).
None of this compares to a flat and attractive belly. Level cortisol is increased by many factors, most of which are the consequences of stress. But it can also be due to training and various situations in our lives.
Research confirms the negative effects of cortisol on total testosterone levels. An increase in cortisol levels leads to a decrease in total testosterone levels, in such a situation it is difficult to get rid of excess weight. In order to maintain optimal testosterone and cortisol levels, you need to monitor the amount of stress in your life. The less stress, the lower the level of cortisol in the body, and then the burning of fat will be more productive.
Useful article: “How to Increase Testosterone Levels with Nutrition “
Tip # 5: Drink Enough Water
A lack of water in the body should not be allowed, this is extremely important. Many people believe that the less water they drink, the less water will be under the skin, which will make the muscles even more prominent.
If you don’t drink enough water, your body produces an antidiuretic hormone that …