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Thursday, 29 May 2014

You don't get Abs by doing Abs Exercises- so how do you get Abs?

I didn't get my abs from doing abs exercises. This is the worst myth. YOU ALREADY HAVE ABS- the problem is that they are probably hidden. What you need to do is remove the fat that is covering your abs.

YOU CAN'T SPOT REDUCE- doing a 100 sit ups a day is not the answer. Your body decides where the fat will come off and there is nothing we can do about it. Stop focusing on training your abs and start doing the following:-
  1. LIFT WEIGHTS- the more muscle on your body the more fat your body burns even by doing absolutely nothing. Concentrate on large compound movements. With weights you are working your abs indirectly by engaging your core with each movement. And NO doing weights doesn't make you bulky it gives you that lean defined look.
  2. NO MORE CARDIO- instead of long and boring cardio do High Intensity Interval Training- click on my bikini challenge link on my blog home page for some 10-20 minute HIIT workouts you can do from home. Try do 3 sessions a week and trust me you will start to see a difference and start seeing some abs coming through.
  3. CONSISTENCY- Consistency is key. Set realistic goals so that you don't burn yourself out after two weeks. This is a lifestyle change -so try fit it into your lifestyle not let it take over your life! Start off with 2 or 3 days a week to see what works for you.
  4. EAT CLEAN-this does not mean starving yourself or eating tasteless food, this just means making healthy choices. Click on the clean eating label on my blog home page for some clean eating ideas or follow my instagram page @thechicphysique.
  5. CUT OUT GLUTEN AND DAIRY- some people don't realise that they might have an intolerance to either gluten or dairy or both. This causes inflammation in your gut which decreases nutrient absorption and makes you put on weight.
  6. CARB CYCLE- eating the same amount of calories day in and day out when trying to lose fat can quickly result in adaptions, making it impossible to lose weight or gain muscle. The solution is to "cycle" your calories. For example on weight training days have a calorie surplus- eat starchy carbs for breakfast and lunch. On cardio days or light training days- try have a calorie deficit- one starchy carb in the morning. This will keep your thyroid activity efficient and leptin sensitivity high, which is necessary for fat loss and muscle gains.
  7. DRINK WATER- It increases your metabolism, regulates your appetite and aids in digestion to name a few. A lot of people think drinking water bloats them. One of the main causes of bloating is dehydration. When the amount of water in your body falls too low, your kidneys signal the rest of your body to hold onto water. So drinking enough water can help reduce bloating.
  8. DRINK GREEN TEA-Try drink green tea after each meal. In addition to boosting your metabolism it also decreases belly bloat.
  9. EAT PROTEIN- Try eat protein with every meal. Proteins are the body's building blocks. After a tough workout, muscles are rebuilt and repaired by the proteins you eat.