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Six pack abs, toned seems to be the dream goal of many bodybuilders. However, building abs is not an easy task. In addition to athletes, models, and professional athletes, most people have abs that are covered by layers of fat. So can exercising abs lose fat and is this form of exercise difficult?
1. Losing belly fat is a long and difficult process
Losing body fat in general and reducing belly fat in particular can be a long and difficult process, requiring a certain amount of perseverance and determination. A study in the United States showed that on average women have about 40% of body fat compared to 28% for men. The reason why women have more fat than men is because of the hormone estrogen.It is estimated that both men and women must lose at least half of their body fat for their abs to show. Fitness experts say that to lose fat safely, you should only aim to lose 1% of your body fat per month. By that math, it would take a woman with average body fat about 20 to 26 months to achieve the right amount of fat loss for six pack abs. For men, the average time will need about 15-21 months and this timeline will vary depending on the location, intensity, time and training method of each person.
MORE: The best abs exercises you can do
Mỡ bụng là một vị trí khó giảm và cần nhiều thời gian
2. Why do abs exercise but still don't have abs?
2.1. There is too much fat covering the abdominal wall
To achieve perfect 6-pack abs, the goal is not to train abs every day to have toned abs but to: reduce body fat (especially abdominal area).
If you have too much subcutaneous fat covering your abdomen, then no matter how many crunches or leg lifts you do, it will be difficult to achieve a 6-pack quickly. The most effective way to have a toned abs is to exercise abs every day in combination with a reasonable belly fat loss diet. Accordingly, you need to have a smart eating plan to reduce the percentage of body fat, otherwise no matter how much effort you put in the gym, it will be in vain.
2.2. Abdominal exercises are not diverse
Most people think of the abs as the firm floating muscles in the middle of the abdomen, but the reality is that the muscular system is much more complicated. Your abdominal wall consists of:
The rectus abdominis is also a "six pack" muscle. The group of obliques is located around the rectus abdominis (External obliques and Internal obliques). The transverse abdominis is located deepest in the abdomen (Transverse abdominis). These muscles help the body to move, stretch, and rotate. Most importantly, the muscles also help stabilize the torso against flexion, extension, and rotation. If you're just working your abs by doing repeated crunches, you're not working each muscle the way it might develop. Like any other muscle in the body, the abs need to be worked out from many different angles with varying intensity in order for them to really pop. So the advice from the experts is: diversify your abdominal exercises.
2.3. Try to train abs to get rid of fat as quickly as possible
As noted above, you can't lose fat in a certain area of your body just by working out that part of your body more often. The only way to remove fat from the abdominal area is to burn it slowly and gradually remove it from the body through cardio exercises, strength training, endurance training combined with proper nutrition.
Unfortunately, belly fat is often the last to go away and the first to come back, which can be frustrating for many people and gradually loosening up on diet and exercise. The most important thing to achieve success is persistence. It can take months or even years to get and maintain six pack abs, but if you're patient and stick to the rules, you'll eventually see results.
MORE: Breathe to reduce belly fat
Các bài tập cardio sẽ giúp đốt mỡ bụng nhanh chóng
2.4. Do abs workout every day with no breaks
This is quite a sensitive topic because many bodybuilders and professional trainers do abs every day and consider it an indispensable schedule. However, they've been strength training abs for years, and what works for the bodybuilders may not be right for you.
If you regularly train your abs while doing other strength training exercises like Squats, Deadlifts, Military presses, etc., then it's best to schedule breaks during the week to rest your muscles. Although you may not be working your abs directly, the muscles will still receive stimulation during regular Compound Lifts.
For best results, train abs about 2-3 times per week. As your abs get toned and stronger, you can shorten your abs workout time and include them in alternate day workouts.
3. What to do to get six pack abs?
The good news is that you already have abs, but the bad news is that it is not easy to make your abs "float" overnight, it takes a certain plan and perseverance. Proper abs with targeted exercises will help you speed up the process.
3.1. Reduce calorie intake
If you want to lose 0.5kg/week, you should cut about 500 calories from your daily diet. If you're exercising, the calorie deficit may be less. If your daily exercise burns 250 calories, then you can simply cut the remaining 250 calories.
3.2. Increase protein intake
During the process of losing weight, the body also loses lean muscle (Lean Muscle). To help maintain muscle mass, it's important to get enough protein, the building block of muscle. One suggestion is to add 1-1.5 grams of protein per kilogram of your weight. Foods high in protein include: chicken, beef, turkey, legumes, nuts, and some dairy products like Greek yogurt.
Thực phẩm giàu protein sẽ giúp bạn tăng cơ giảm mỡ
3.3. Choose high-intensity interval training
Examples of high-intensity interval training (HIIT) include:
Sprint for 20 seconds, walk for 40 seconds and repeat. Cycle at full speed for 8 seconds, change to low intensity for 12 seconds. According to a study, women who cycled for 20 minutes three times a week for 15 weeks lost more body fat than those who performed aerobic exercise daily.
MORE: Is aerobic exercise the best way to burn belly fat?
3.4. Add strength training exercises
Cardio exercises combined with weight lifting seem to be the miracle solution for fat loss. One observational study of overweight teenagers found that those who followed a regimen of 30 minutes of cardio, 30 minutes of strength training, three times a week for a year lost more body fat and lose more belly fat than people who only do aerobic exercise.
Six pack abs has never been so quick and easy. It requires discipline in exercise, proper nutrition, even including cardio and advanced strength training. But with perseverance and hard training, owning 6-pack abs is completely possible for anyone.
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References: bodybuilding.com, healthline.com, verywellfit.com
