Best Way to Get Abs
So you want washboard abs but not sure where to start? Who doesn’t? We’re here to explain everything you need to know about the best way to get abs! From a proper nutrition plan to a training program fit for you, we’re here to help.
Getting abs is all about body fat. Quite simply, everyone “has” abs, but very few can see them. To get abs, you’ll need to have a body fat percentage below 10% for men. For women, this number increases to about 16-18%.
So how can I get below 10% body fat? It won’t be easy, but with enough hard work and determination, you can do it!
Focus on your nutrition! If you haven’t heard by now, “abs are made in the kitchen”. First, you will need to determine how many calories per day your body requires to maintain its weight. Your body is always burning calories. Even during your sleep, you are burning calories. So how do you know how many calories your body requires? You can use an online BMR (basal metabolic rate) calculator to determine this number. Your BMR is the amount of energy that you burn while at rest.
After calculating your daily caloric needs, you will need to put a plan in place to consume fewer calories than your body needs. To start, try cutting out 350 calories per day. This amount is not too much and is perfect for using that extra fat for energy.
Pro Tip: Don’t cut calories by more than 600 per day to start! Your body will use muscle instead of fat for energy.
One pound of fat is equivalent to about 3,500 calories. By cutting 350 calories per day, you’ll lose almost one pound of body fat per week. Once your body has adjusted to your new caloric consumption routine, you’ll want to cut additional calories out of your day. Try cutting another 100 calories per day every other week. For example, in your third week, cut out 450 calories per day.
You also need to track your macronutrients. Not all calories are created equally! Protein is the key to building muscle, so you’ll want to get plenty. Carbohydrates are your bodies go-to source for energy, if you are out of carbs to burn, your body will start burning fat. Fat aids in vitamin and mineral absorption and is the densest macronutrient.
Protein contains 4 calories per gram. Carbohydrates contain 4 calories per gram. Fat contains 9 calories per gram.
How much protein do you need? For men, you should aim to get at least .8 grams of protein per pound of body weight. Even better, try consuming 1 gram of protein per pound. This will ensure that your body is not lacking the nutrient necessary to build muscle. You can read our full guide on how much protwin you need here!
The next thing to consider is cutting your carbohydrates. As stated above, when your body has no carbohydrates to burn, your body will start burning fat for fuel. So when you cut carbs, you will burn fat. So how many carbs should I eat per day? Depending on your training regimen, you should consider consuming about 75-150 carbs per day, that is well below the average 300 carbs per day. If you’re on a more strenuous training program, consume the larger amount.
Once you have determined what to eat and how much to eat, it’s time to add in a training program. While you won’t get abs by simply doing situps all day, it is still important to train your abs. Start by training them 2 days per week. The best part about training your abs, it can be done anywhere! Here are a few of our favorites that you can do anywhere:
- Flutter Kicks
- Leg Raises
- Sitting Twists
So what about cardio? Do I need to do it? How much and how often? Unfortunately for those who hate cardio, it is recommended in order to help lose body fat. During cardio, your body will use all of your glycogen stores and then resort to fat to perform the exercise. So how much cardio do you need to do? Start by doing about 20 minutes of cardio 3 days per week. After a couple of weeks, bump that number up to 30 minutes. This will help you burn an extra few hundred calories per week. Try not to go beyond 45 minutes of cardio per day or you could run the risk of using muscle for energy.
The next step in getting abs is to make sure your body has the vitamins and minerals it needs to build muscle and cut fat. The best way to do this is through supplementation. With so many options on the market, we’re here to point you in the right direction.
Just as protein is the building block of muscle, BCAAs are the building block of protein. In addition, BCAAs can be used for energy when your body is out of carbohydrates. Because BCAAs are not produced in the body, they must be consumed through your diet or supplementation.
Another way to get abs is by using fat burners. Unlike the name suggests, fat burners do NOT actually burn fat. They do however raise your bodies ability to burn fat. Usually containing many B vitamins and caffeine, fat burners can help you stay satiated (the feeling of being “full”) for longer which will help you to consume fewer calories.
These are the best ways to getting abs. Let us know your thoughts below!