10 Easy and safe tips for getting abs that you must follow.

Many people want six pack abs to look more attractive, to get the harder core, more shredded abdominal muscles.

But popping up abs not just revolve around exercise, it also includes many other important rules or guidelines which we have to follow. Some of these tips or guidelines can blow your mind a little bit.

These steps are very simple and this simplicity is the key behind the success. The reason behind simplicity is to make your routine consistence because if you can't do something consistently then forget about the good results.

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So Here are the 10 tips which will help you to get your six pack abs muscle within that time you actually deserve.

Tip No. #1: Reduce The Intake Of High Calorie Density Food

There is a basic principle of weight gain and weight loss :

• More intake of calories than burning leads to weight gain
• More burning of calories than intake leads to weight loss

Fat gain is the biggest enemy for abs and abdominal muscles. The reason is that, suppose you are doing a lot of hard work and doing exercise with full dedication, there are chances that you could have an amazing muscular core but sadly you can't see even the linings of abs if the whole muscles are behind the layer of fat. 

The shredded abs not only depend upon our workout but also body fat percentage. Body fat percentage plays an important role in this. You will see the different percentage of shredded abs as per the different percentage of abs. You can check how much percentage of body fat is needed to lose to see your abs. 

To tackle this problem, you must go for low calorie-density food which can provide you the sufficient amount of protein such as : eggs, salmon, spinach, turkey, etc.

For example you can do :

• Replace 1 cup of rice with ½ cup rice and add 1 cup of spinach to save 125 calories.
• Replace 1 cup of pasta with ½ cup of pasta and add 1 cup of broccoli to save 100 calories

And in the same way you can make a great place for healthy food stuff in your diet and become able to cut-off the unwanted calories.

It doesn't mean that only adding good stuff in your diet is enough, with this you should know how much proportion of different macronutrients are recommended by food related famous institutions.

The Institute of Medicine recommends the proportion of various macronutrients

• Carbohydrates: 45-65 percent
• Proteins: 10-35 percent
• Fats: 20-35 percent (limiting saturated and trans fats)

But this is the rough idea that is given. The actual diet is only prepared by a good dietitian after examining your body structure. (1)

Tip No. #2: Try To Eat More Often

There are three basic reasons to do this.

The first thing is, this habit will make you a more energetic person throughout the day and takes away your fatigue which makes you able to follow your daily fitness plan.

The second thing is, eating more often reduces the risk of increasing the level of sugar which has a direct impact on our muscle mass.

"It is very important to maintain a normal blood sugar level throughout the day and the best way to do is, to eat foods after every few hours" said by a nutrition researcher and professor of nutrition at Georgia State University in Atlanta (2) (3)

And the third one is, this habit helps you to overcome your crave which prevents you from eating high-calorie density foods and create a healthy space for fruits and vegetables in your diet schedule.

There are some studies which have shown that eating frequently by a person feels significantly less hunger which ultimately affects the calorie intake of a person. (4)

Tip No. #3: Muscle Strengthening

This tip seems to be very simple but contains a lot of important guidelines which you may not know.

You can do a lot of exercise by watching videos or reading posts but there are many hidden steps which are very important for maintaining the effectiveness of the exercise such as how to breathe during exercise, which part of muscle should we contract while exercise and many other things. If you will not follow these micro tips then you can probably suffer from injury and ultimately disturb your consistency.

If you follow all the instructions then you achieve your goal within a few weeks.

Here is the 22 days abs workout challenge which will provide you (everything you want) the complete guidance for your daily workout without any requirement of gym machinery.

The second one is, probably only popping up abs is your main aim but this idea of yours might ruin your look and personality.

Image Source : Google|Image By : imdb.com|Actor : ​Christian Bale|Movie:The Machinist

So you should be focusing on overall body muscle mass rather to build spot muscles.

Tip No. #4: Don't Try To Skip Any Meal

There is nothing worse than skipping your meal. At first you will go into starvation mode. In this mode your body metabolism slows down. Now your body is in the survival mode which changes the processing of food differently. Your body stores fat for future survival which in turn increases the body fat.

Another problem is, your body is in starvation mode and the body is facing deficiency from vital nutrients and vitamins and also from the other macro-nutrients such as protein, carbs and from good fats. (5)

Tip No. #5: Avoid Juices Instead Eat Fruits And Vegetables

Juices might be a healthier option for a child but not for one who wants to increase muscle mass and makes six-packs muscles.

We agree that juices have all the minerals, vitamins, plant chemicals or phytonutrients but have a lot of calories in it and don't have fibre which is lost during the juicing of fruits. All these things make juice a high caloric drink which is even not able to fill your stomach. This property makes it against the goal of fat loss which hides your progress under the layer of fat.

Because of its high calorie density nature falls this in a not much healthy category. 

But if you have the habit of drinking juices then you can have the blend form of it which is a much healthier option than pure liquid juices. (6)

Tip No. #6: Avoid Processed Food

You should avoid processed foods because they are loaded with sugar and having salt and trans fats. These foods contain salt, sugar and trans fat than the recommended amount.

As sugar contains simple carbohydrates which increases the amount of calorie without providing benefits to your body

And salt which can cause water retention if it is taken in excess and makes your body fluffy.

But there are also some foods which are needed to pasteurise in order to remove harmful bacteria.

So you have to make an intelligent choice while choosing any processed food. (7)

Tip No. #7: Increase The Protein Content

Protein is essential for muscle building and for the repairing of six pack abs muscles. Also it will make you feel fuller for longer. To fulfill the requirement of protein, there are many supplements in the market but you should focus on organic protein sources such as fish, meat, broccoli, eggs, tofu, etc.

But it doesn't mean that you should fill your diet with an excess amount of protein for better boosting of growth.

"As like carbs, our body does not have any storage capacity for protein to store it in the body" Tewksbury explains.

This makes clear that our body require daily dose of protein for better functioning of the body and for abdominal and other muscle growth.

In reality, eating excess protein can harm your body and restrict your abdominal strength. With this, "if our body has excess protein then our body break down excess protein and store it into fat tissues" Merck Manuals says

A protein expert Gail Butterfield, PhD, RD, director of Nutrition Studies at the Palo Alto Veterans says " Eating protein more than 30% of daily calorie intake can be harmful for your body." In addition she says more protein can also build toxic ketones in your body.

So the point is that how much protein is required by the body is depends upon your weight. The Food And Nutrition Board recommends 0.36 grams of protein per pound of your body weight. (8)

Tip No. #8: Do Cardio

If you are already an obese person then you must do cardio with your regular strength trainning. This will help you to lose your fat from your overall body and from your abdominal region. This removes the layer of fat and your abs will be easily seen.

But if you are a fit person then you should avoid cardio because this can kill your abs muscle gain. There are many studies which justify this statement.

For example, a study published in1998 in the Journal of Applied Physiology showed that 100 weeks of cardio and resistance training leads to the significant amount of fat loss but unfortunately also reduces the muscle strength of those persons.

Tip No. #9: Drink Water

You have to be hydrated all the time. Whenever you are not drinking as much water that your body requires then your body adapts according to that situation and stores the water inside the body which causes bloating and puffiness. And the result is, you might look heavier and this sign is not good for your abs.

The other reason is that dehydration leads to lower metabolism and the body faces difficulty in burning fat at an optimum level. (9) (10)

Tip No. #10: Giving Proper Rest To Your Body

Giving proper rest to your body is as important as our workout of abs. It is recommended that you should take one day of complete rest once in a week. When you give rest to your body then tears in the muscle created during gym workout are healed by fibroblast which makes your muscle bigger than before.

At The Last

If you want a fruit full result, then instead of doing only crunches, planks, flutter kicks, etc, you should also take care of various other things.

Maintaining a good diet, your hardwork and a good lifestyle will help you to get six pack abs before the time that you might be expecting.