The abdominal muscles are one of the body parts with which the people are often found most concerned about. A great physique needs some extremely outstanding muscles, and the abdominal muscles turn out to be the center of focus.
Apart from the development of other parts of the body, special attention falls on the abdominal muscles, and the complete look of a person is greatly influenced by his abdominal structure.
A point to be noted, most of the people do not possess anything worth mentioning with their abs. This is because, the abs do not grow by the sweet wish of their own. A lot of patience and systematic care is needed to grow the perfect abs which alters your look in a great way.
Taking care of the abdominal muscles is an art, and one needs to follow a perfect blend of proper food and a good exercise schedule in order to grow good abs. A point to be noted, once the abs are grown they need to be taken care of. Otherwise, they will lose their looks and ultimately fade away. Here are five easy ways recommended to get visible abs just for you.
5 ways to get visible abs:
Do not say bye to fats
A blatant misconception of the masses is that fat does not allow you to grow good abs. The conception is absolutely wrong. All that is required to be done is to reduce a number of carbohydrates in your meals.
Thus, the true prescription is more fats and fewer carbohydrates. This is the key to a healthy diet which provides you with the basic materials to grow the abs with. Going down by the figures, a single gram of carbohydrate gives four calories of energy to our body, while the same amount of fat gives nine calories of energy.
Thus, the energy providing capacity of the fats is more than two times than the carbohydrates. However, if you follow this equation and proceed, and suggest on eating more carbohydrates, you will end up being obese.
Also, both fats and carbohydrates lead to an increase in blood sugar. But fats lead to a slow rate of rise and the carbohydrates do just the opposite. Thus, after you eat foods which are rich in carbohydrates, you feel like eating more such food. At the end of the day, this affects your health.
Drink a lot of water
It may seem an awkward suggestion to drink more water in order to gain the flat abs, but it’s true. You may know that most parts of our body are made up of water. They constitute 75% of our muscles. Above 80% of our blood and 22% of our bones are made up of water.
You should drink plenty of water whenever you wake up in the morning. This is because, while you sleep, approximately around six hours, your muscles get dehydrated due to the lack of water.
In order to let the muscles grow, a proper rate of metabolism has to be maintained. Thus, drinking water boosts up the rate of metabolism.
A medical report suggests that this will lead the metabolism rate to be boosted up to 24% for the next one and a half hours and thus, you will be able to create the perfect environment for your abs to grow.
Do not go for crunches
Going for crunches does not really help to do away with the fats. Instead, it is harmful to the body structure. You may be unaware of the fact that all the people have abs, but they are not externally visible.
In order to make them visible, people take resort to various methods of exercise and having proper food.
However, crunching will not assist you to gain the desired abs. Thus, it will only result in excessive flexion of your lower spinal cord.
Take professional advice to get rid of the layer of fat
Often it is found that the abs is covered by a layer of fat, which prevents it from being visible. Thus, all you need to do is to get rid of this layer of fat. But you cannot take unwanted methods to get rid of the fat.
The right method depends upon the individual physique and structure. As mentioned earlier, you cannot just stop eating fats in a bid to remove the layer of fats that hide your abs.
For this purpose, two factors are responsible.
Firstly, you need to maintain a strict diet chart as prescribed by your physician.
Secondly, proper exercise is needed in order to grow your abs well.
It is recommended that you visit any of the reputed gyms in order to get the perfect advice both regarding the diet chart and the exercises. All in all, you need a perfect blend of food and exercise in order to grow your abs as per your desire.
A very common and effective exercise to gain quick abs is to go for the planks. Initially, you will need to do it for a few minutes at a stretch. When you get accustomed to it, you can obviously make some necessary changes in their placements so that it becomes a little harder for your body.
After you gain confidence with the normal planks, it is advisable to go for the three point planks. Then you can go for the side plank also. This will ensure a touch of tone up to the muscles which lie on the sides on your body and are given less attention to.
You must remember to give equal attention to both the sides of your body; otherwise, the two sides will receive the benefit to different extents. Apart from these, there are a lot of other machines to help you out with the exercise. For instance, you can go for TRX or the ones which enable you to hand the legs. Reverse crunches too is a good exercise.
After all, growing visible abs is an art, and you need the combination of the physician’s advice, proper nutrition, and perfect exercise in order to grow them.