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Are you are willing to get those sexy toned and well-defined six-pack abs but not getting the right way to achieve your dream? If this is your concern then you have absolutely visited the right plans as here we are going to discuss some most effective techniques to get toned, permanent six-pack abs faster.
Whenever we think about toning our body muscles the first picture which came in the mind of every one of us is gym or fitness classes. Yes, that is an important part of this journey but your task does end here only especially if your target in to achieve those permanent abs no matter whether it is 2 pack, six-pack or 8 packs.
It is very crucial to understand here that what should be your focus areas, where you need to be consistent for maintaining those hard-earned six-pack abs once you manage to achieve them.
Along with consistency in your gym or fitness classes, you have to be very punctual and consistent towards those healthy lifestyle routines which directly or indirectly affect your body structure along with your inner health.
In this regard, you have to focus on the right food choices and need to avoid foods that are a highly influential factor for increasing your body fat the biggest enemy of your abs or toned muscles.
Also, whatever core plan you start with make sure, that it would be such that you can maintain it for a longer duration no matter whatever circumstances come in your way.
If you really be honest towards these two-three vital aspects in your day to day life we are assuring you that no one can stop you from achieving your desired toned six packs abs permanently. So let’s start with the tips and techniques which are going to help in your fitness journey or goal.
9 Tips to Get Toned, Permanent Six Pack Abs
You must have heard this popular phrase that fittest survives the longer and this theory or concept is not limited to your inner health and well being but also to your external look or appearance.
Whether you want to impress your partner or want to look best among your friend or colleagues group or want to be a perfect example of the fittest person in all respect your toned muscular body will be helpful and vital in all respect which you can easily achieve by following the below-mentioned tips.
Focus on Burning Your Fat
In order to get toned six-pack abs the first thing that you need to focus on is to burn your body fat as early as it is possible. This you can do by following the calorie deficit rule.
If this concept is new to you then you need not worry as here you will get a complete explanation to it which is a real time-proven technique for burning body fat especially the belly fat.
The human body needs a particular amount of calories every day in order to maintain the existing weight value. This specific calorie value is influenced by different factors such as weight, height, age, and the Non-Exercise Activity Thermogenesis or NEAT.
The per-day calorie requirement of your body is also known as maintenance level as it is your basic requirement. Your body burns this particular amount of calories each day in order to generate energy so that you can easily do all essentials tasks of your life needed for survival like digestion, movement, functioning, living and exercising.
The cases where on a given day you consume more than your maintenance level calories then the remaining or execs level of calorie from your body requirement is stored in the body for further usage. It is also known as calorie surplus which is basically stored in the form of body fat and in the abdominal area.
If this persists for longer duration means calorie surplus level then it causes weight gain later on. Now, look at this situation from its other side. Now assume the condition where you are consuming fewer calories than your maintenance level.
If this happens then your body looks for certain other sources where-from it can derive the necessary amount of energy or fuel to burn in order to reach the point of your daily maintenance level.
This alternate energy source of body is that excess stored fat in your body which was previously stored in the surplus form, which easily opens up your path for burning the excess fat level of the body including your belly fat which is your primary focus location to get toned and permanent six-pack abs.
This entire process is known as a calorie deficit on which you need to maintain your focus to get toned six-pack abs faster and easier way. However, you have to be very consistent on this calorie deficit process in order to get permanent toned abs.
This can easily be done either by consuming a lesser amount of calories or by burning more amount of calories and even the combination of both of them. Maintain this thumb rule in your life to get your desired body structure or abs.
Work on Your Abdominal Muscles
As your target is to get toned six-pack abs so you have to work on primarily on your abdominal muscle mass. Now you need to give time to each specific muscle existing in your abdominal location so that they can easily take the perfect shape to reflect each pack or ab.
Rectus abdominis is the longest muscle that exists in a vertical position and parallels to your abdomen up to its full length. Apart from this long muscle other abdominal area’s muscles include transverse abdominis and internal and external oblique.
So you need to focus on all these abdominal muscles together or one by one whichever way seems appropriate to achieve your ultimate goal faster for getting the appearance of six-packs.
The exercises which are very popular as well as effective to tone the abdominal area’s muscles include planks, bridges, and crunches. Give at least two to three days’ time in a week to all these exercise forms to train your midsection of the body.
Also include progressive overload technique in your fitness session which means after a certain period of time you need to increase your reps, moves, add more weights and variations to boost your strength and stamina.
Don’t forget to include cardio also in your fitness routine as alone the muscles toning exercise will not be able to burn your abdominal fat which is the basic need to get the appearance of six-pack abs.
However, you need to consider one important factor that exercises any form either cardio or strength training even though in intense form and consistent one can be proved useless or ineffective if it is not backed by a well planned and healthy diet routine.
So follow a very healthy diet routine in your day to day life so that your body won’t get nutrient deficient due to excessive calorie burn and without its replenishment in the form of healthful diet routine.
Give Special Attention to Lower Abs
What one important aspect people who are aspirant of six-pack abs often miss is their bottom two abs or lower abs. The focus area for them is the upper four abs and even they look satisfied once those upper abs come on the surface in flaunting state.
So ultimately the initial goal remains unfulfilled which you need not repeat in your case. Along with losing abdominal fat, you need to also focus on training your lower abs to complete those appealing, sexy six-pack toned abs permanently.
One common reason behind why people miss their lower abs training because they can easily see their upper four abs and changes and improvement in them whereas the lower two abs usually remain hidden until you focus on them to derive the desired appearance out of them.
Spot reduction which includes focusing on toning special areas of body should be for each and every part of your body. In fact, it is your lower abdominal area which is the first place where excessive fat of your body is accumulated so it needs special attention for reducing its fat size as well as for toning them.
Also as per the fat burning process of the body is concerned your lower abdominal area is the last one in this race. So it’s obvious how much attention it requires to develop abs out of it which is not possible until you remain consistent to strengthen your lower abdomen.
So the thumb rule for getting those lean six-pack abs, not the four-pack abs is to give enough attention in losing the lower abdominal fat as well as to train them to get the defined abs in order to complete your abs of 6 pack.
In this regard, a caloric deficit that you have already learned above would help in your way as no single exercise would generate an effective output without your effort towards the calorie deficit technique.
Practice High-Intensity Interval Training
In order to get six-pack abs permanently the type of exercise that will help in your way is High-Intensity Interval Training or HIIT which is a type of exercise where the intense form of activities followed by short recovery activities or short term rest in between.
This is the most ideal form of a workout as it works faster on your muscles and even gives enough time for recovery so that you won’t get hurt out of those intense bursts of activities.
It speeds up your weight loss aim which is your primary need to get toned six-pack abs. It is found in a study that people who practiced HIIT training three times in a week for 20 minutes in day losses on an average 2 kg weight which consists of belly fat reduction by 17% just within 12 weeks duration.
Another study shows that a group of women practicing HIIT two days in a week for a period of 16 weeks manage to lose 8% of their belly fat. Some common HIIT exercise form includes that you can even try at home without any trainer’s assistance include mountain climbers, jumping jacks and burpees with short duration resting in between them.
The HIIT exercise is best for reducing belly fat as well as for getting the toned six-pack abs permanently.
Practice More Cardio Exercises
Cardio or aerobic exercise targets the metabolic rate of your body by stimulating the metabolism function of your body which is ideal for the faster fat burn as well as for muscle strength both.
Practicing cardio exercise consistently is very easy as it is nothing but your regular life small-small activities like walking, running, swimming, etc. So you won’t need to reserve special time for doing this form of exercise. It increases your heartbeat at a faster rate which speeds up the fat burn process of your body and helps in achieving six-pack abs.
By reducing your abdominal area’s fat it makes your abdominal muscles much visible one. Keep a target of 30 x 5 means 30 minutes cardio practice for 5 days in a week to reduce your belly as well as overall body fat faster.
Include vigorous to moderate from activities in your cardio routine which is enough to make your target achievable. Some common cardio workouts include cycling, skipping, jogging, running or you can even play your favorite outdoor game which can speed up your heart rate and metabolic rate there one.
The best part of cardio workout is that its effect lasts for a longer duration even though you have stopped your session. So the fat burn activity will remain to continue at a higher rate for the next few hours even after the completion of your cardio session which ensures faster fat burn and weight loss thereon.
Drink Plenty Amount of Water
Staying well hydrated will be strength-full support in your journey of toning your muscles and losing fat. This could be only done by drinking plenty amount of water or by increasing your current water intake value to keep your overall body hydrated all the time.
A well-hydrated body remains energetic all the time which is very crucial in your case as you are putting extra physical effort into pursuing your goal. Also, it will boost your stamina in your workout session which is important to be present in your fitness classes on a consistent basis without any sort of break.
The important of excess water intake is crucial at every aspect of human health whether it is temperature regulation, body toxins removal or boosting your metabolism function.
As per one study report drinking enough amount of water boosts the energy expenditure rate of our body and its effects last even after one hour of your food consumption. Thus by increasing your energy expense it ensures faster fat burn from all over your body area including your belly fat.
How much water a person needs in a day depends on different factors like their age, weight, activity level etc. However on an ideal it is said that every individual should drink at least 1 to 2 liters water in a day to keep their overall bodily function in good condition and for booting their metabolic rate which is essential for faster weight loss and for keeping you energetic all the time.
Fill Your Stomach with Fiber-Rich Foods
You can include more fiber dense foods in your meal for ensuring faster and easier weight loss and for achieving the toned six-pack abs. The fiber dense food takes time to digest in your body and stay in your stomach for a longer duration with comparison to other types of foods.
So it develops the feeling of satiety which prevents you from eating on a frequent basis or eating the excessive doses of foods which can easily stimulate your body weight. Hence helpful in preventing fat accumulation and weight gain.
It is found in research that increasing fiber intake just by 14 grams in a day helps people to reduce their daily calorie intake by 10% and overall it helps to reduce body weight by 2 kg just within few weeks.
Including fiber-rich foods in the diet- routine has many health benefits along with losing body fat. It not only helps you in losing your current weight but also helps in maintaining your body weight once it reaches your desired level. So it is a perfect solution for the fat burn as well as for achieving six-pack abs permanently.
Some common soluble fiber diet sources include vegetables, fruits, nuts, seeds, and whole grains. These are ideal meals that you must include in your day to day life diet routine to burn your body fat faster along with following other necessary steps for burning fat and gaining toned six-pack abs.
Eat More Protein Meals
Protein is an essential nutrient crucial for human health. However its important is not limited to nourishing your health only it is also a fat burn promoter. People who consume more protein-rich meals manage to burn their belly fat faster and healthier way.
Also, it helps in toning overall body muscles including your abdominal muscles to reveal your six-pack abs. The consumption of protein-rich meals promotes the feeling of fullness. Hence prevent you from overeating and frequent consumption of calorie-dense foods which is the ideal condition for fat gain or fat accumulation in the body.
This is the reason why protein-rich diets are often recommended to overweight and obese people for reducing their body weight in a much easier way. In one study conducted on overweight people shows that their increased protein intake helped them in reducing their daily calorie intake by 15 % and thus helped in faster fat or weight reduction.
Another benefit of protein diet consumption is that it helps in tissue repairing out of damages or injury caused in the fitness sessions. Hence this ensures that you won’t have to face the interruption or beak in your next day workout schedule as your well-recovered body won’t create any hindrance for joining your fitness class on its scheduled day.
Some common protein-rich diets include eggs, meats, fishes, dairy products, nuts, seeds, legumes, etc. Include these dietary sources of protein in your daily life and stay ready to achieve your ultimate goal in a much faster and safer way.
Avoid Refined Carbs and Processed Foods Intake
Along with paying attention to healthy diet sources you need to also pay attention to diet intake which you require to avoid for maintaining your health and for preventing the fat or weight gain issue.
Refined carbs and highly processed foods both are unhealthy and sabotaging factors in your fitness goal. These are such foods that can accelerate fat gain in spite of your intense workout schedule.
The refined carbs meal loses its most nutrient content during its processing and the leftover nutrient value is almost too low that it can hardly do any kind of benefit to your health.
People who consume lots of refined carbs get easier victims of high blood sugar which is a hunger-stimulating health factor leading to fat accumulation in the body.
Again processed foods such as crackers, cookies, chips etc are rich sources of calories, fat, and sodium which are all unhealthy for you as well as tends to stimulate your weight gain speed.
So it is crucial that you avoid the intake of such foods which are very low by nutrient and high in unhealthy substances responsible for weight gain to ensure your faster muscles gain and toned six-pack abs.
Friends, follow the above mentioned simple and doable techniques to get toned, permanent six-pack abs which are real time-proven and many people have benefited out of them. It will not only ensure that your outer appearance gets muscular and toned but will keep you healthy from inside as well.View Article Sources