Five-step guide to absolute abs
It's not just about sweating it out in the gym. To have strong, defined abs, you need to cut down on stress and more.
So you may be sweating it out in the gym for more than two hours, eating right and on time. But that belly fat refuses to budge. When it comes to well-defined abs, there are several other important factors that can't be avoided.But fret not. Here's a five-step guide to absolute abs.
Focus on core: No matter how much you run on the treadmill and how fast, you are not going to burn the fat around your tummy. What you need to focus on is strength training, which increases muscle mass. Crunching (core) exercises, for one, are excellent for core strength, midline stability, and development of the abs and lower back.
Don't stress over it: What's your mind got to do with the belly? Well, plenty. The weight you carry, especially waist down, has to do with hormones called cortisol, insulin and leptin. Cortisol is a stress hormone that triggers fat storage. If you are stressing a lot daily, you're triggering the cortisol, that's also responsible for overeating and messing with your body's signaling system for energy use, fuel storage and balance. An imbalance of leptin, (produced by your fat cells to play a crucial role in appetite control), slows your metabolism. To help regulate this hormone you must exercise, stay active and eat clean. When you have too much sugar and junk food, this hormone is overproduced and the body does not respond to it properly. Each time you consume carb-rich foods, your blood sugar levels shoot up. As a reaction, your body releases insulin, that pull extra glucose from the bloodstream. Gaining weight can often lead to insulin resistance.
Breathe in and out: When your stress levels go up, your breathing invariably suffers. Incorrect breathing can hurt your flat belly goal.Breathing correctly means breathing deep into your belly -never shallow panic breathing with your mouth. Aim to fill your belly with air by breathing in through your nose. No matter how hard your workout, never shallow breathe through the mouth.
Avoid over training: Have a plan, don't train at random. Aim for daily activity. Working out more than you should doesn't mean you're acquiring the benefits. When you train, you should be doing a specific sequence of exercises, lifting weight and having a goal-specific work-rest structure. Make sure to find a complete programme, not a single workout.
Don't be impatient: Hitting the gym with gusto, doesn't mean it will give you results tomorrow. If you don't see the results in the first week, don't be disappointed. Your body takes 45 days to adjust to a new workout after which it shows the necessary results. And the results differ based on your BMI, health condition and body type. So be patient. If you abandon a workout too soon, your body doesn't have the opportunity to make the changes you're asking it to make.
So you may be sweating it out in the gym for more than two hours, eating right and on time. But that belly fat refuses to budge. When it comes to well-defined abs, there are several other important factors that can't be avoided.But fret not. Here's a five-step guide to absolute abs.
Focus on core: No matter how much you run on the treadmill and how fast, you are not going to burn the fat around your tummy. What you need to focus on is strength training, which increases muscle mass. Crunching (core) exercises, for one, are excellent for core strength, midline stability, and development of the abs and lower back.
Don't stress over it: What's your mind got to do with the belly? Well, plenty. The weight you carry, especially waist down, has to do with hormones called cortisol, insulin and leptin. Cortisol is a stress hormone that triggers fat storage. If you are stressing a lot daily, you're triggering the cortisol, that's also responsible for overeating and messing with your body's signaling system for energy use, fuel storage and balance. An imbalance of leptin, (produced by your fat cells to play a crucial role in appetite control), slows your metabolism. To help regulate this hormone you must exercise, stay active and eat clean. When you have too much sugar and junk food, this hormone is overproduced and the body does not respond to it properly. Each time you consume carb-rich foods, your blood sugar levels shoot up. As a reaction, your body releases insulin, that pull extra glucose from the bloodstream. Gaining weight can often lead to insulin resistance.
Breathe in and out: When your stress levels go up, your breathing invariably suffers. Incorrect breathing can hurt your flat belly goal.Breathing correctly means breathing deep into your belly -never shallow panic breathing with your mouth. Aim to fill your belly with air by breathing in through your nose. No matter how hard your workout, never shallow breathe through the mouth.
Avoid over training: Have a plan, don't train at random. Aim for daily activity. Working out more than you should doesn't mean you're acquiring the benefits. When you train, you should be doing a specific sequence of exercises, lifting weight and having a goal-specific work-rest structure. Make sure to find a complete programme, not a single workout.
Don't be impatient: Hitting the gym with gusto, doesn't mean it will give you results tomorrow. If you don't see the results in the first week, don't be disappointed. Your body takes 45 days to adjust to a new workout after which it shows the necessary results. And the results differ based on your BMI, health condition and body type. So be patient. If you abandon a workout too soon, your body doesn't have the opportunity to make the changes you're asking it to make.
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