You’ve probably heard a lot of stories about how to get those six-pack abs file view. But is all you know about rock hard abs indeed true?
Myth 1: You can eat whatever you like as long as you do 100 crunches every day
Truth: The only way to burn fat from your belly is to reduce overall body fat. The healthiest way to do that is with a consistent exercise routine that involves cardio, weight training, and flexibility, and a healthy, well-balanced diet.
Myth 2: Ab muscles are different from other muscles of the body
Truth: Your abdominal muscles are just like every other muscle in your body. Doing more exercises that focus on core strength as well as your abdominal muscles will help get you closer to your six-pack goal.
Myth 3: You must do a lot of reps to work your abs
Truth: Your abs are like other muscles of your body, and the key to improving their strength is to focus on quality exercise, rather than quantity. To gain strength in your abs, you must apply the same principles that apply everywhere else in your routine; meaning you must overload your muscles. It’s possible that the reason you feel the need to do so many reps is that you’re not working your abs hard enough, usually because of improper form. If you must do 30 or more crunches before you feel tired, slow down and concentrate on your technique.
Myth 4: Cardio needs to be high intensity to get results
Truth: High intensity cardio isn’t the only way to lose abdominal fat, but since it does help to increase your metabolic rate, it is helpful to include it into your regular exercise programme.
Myth 5: Carbohydrates kill abs
Truth: Fast-digesting carbs like white bread, sports drinks, and potatoes can cause an insulin spike that can delay fat loss. Focus on including more low carbohydrate options into your diet, such as vegetables, nuts and eggs.
Myth 6: You can train abs daily
Truth: Yes, you can, but you’d be overworking them. Abs are a muscle, so treat them with the same respect you would your other muscles after an intense workout.
Myth 7: Once you get a six-pack, your work is done
Truth: If you think you can just go back to your old ways and your abs will stay, you’re mistaken. Be consistent: eat clean and maintain a good exercise plan.
4 tips to tone your body
- Lower your body fat
To look toned you must lower your body fat percentage. Do this by lowering your total intake of sugary and highly processed foods and replacing these with fresh vegetables and healthy fats.
- Eat muscle-building foods
Your diet needs to support muscle growth when you’re trying to tone. Plan your diet around sources of healthy proteins and fats. Protein is especially important; it’s a rich source of amino acids, which your body needs to build muscle tissue as you gain weight.
- Train to tone up
Strength training is a must if you want to tone your body. It builds muscle tissue, which boosts your metabolism to help keep you lean. Cardio workouts increases your heart rate, which boosts your metabolic rate and helps you tone.
- Set realistic goals for toning
Everyone’s definition of “toned” is different; for one person, that might mean moderate muscle definition; for another, it might mean visible or 6-pack abs. The leaner you’d like to look, the more time and effort you’ll need to put into achieving your goals.
Remember that sustainable and consistent lifestyle habits will keep you looking and feeling fitter and healthier.