Ask any person who is looking to get in better shape what one of their top two body parts to improve upon is and it’s guaranteed you’ll hear abs. Aside from the aesthetic benefits, having a strong core can help alleviate back pain and improve strength in your overall lifts.
Mix It Up – Try HIIT, Planks, Stability Ball Training Etc.: Doing the same old basic & old school core exercises won’t get you where you want to be. In order to see constant change and progress, it’s key to mixing up your core workout.
Interval training (Tabata, metabolic, etc.), as well as bodyweight and stability ball training, will recruit muscles that are otherwise not attended to in traditional core exercises.
Focus On Form, No Reps: Ever see someone in the gym doing crunches so fast it made your head spin? People often think that reps are the most important component of core exercise(s).
The reality, however, is that if you focus too much on the actual speed of reps, hoping to get more in, you’ll miss the most important component- form. Slowing down your repetitions and focusing on tempo and proper form will yield far better results.
Eat more protein: Abs are muscle, and muscle is built largely be adequate protein consumption. It’s crucial to have an adequate protein intake in your quest for killer abs.
Stick to lean sources of protein such as 99/1 ground turkey, 96/4 ground beef, boneless/skinless chicken breast, pork tenderloin (trimmed) and fish. Besides for muscle growth purposes, eating protein also helps you feel fuller for longer.
Stick To Smart Carbs: Despite what you may hear buzzing about in the world of dieting, carbs aren’t the enemy. In fact, carbs are the main source of energy for the body. The reason carbs have received such a tarnished reputation is because of simple carb sources, such as pastries, white bread and pasta, and sugars.
Stick instead to “smart” carb sources, such as whole grain bread/pasta and oats. Use this energy from these smart carb sources to fuel your workout.
Overload On Water: For females, especially, bloating can cause an unpleasant looking mid-section and a feeling of frustration. One key way to overcome this issue is by drinking plenty of water throughout each day. If you’re not a huge fan of water and drink other beverages instead, start incorporating more water this way: for every ounce you drink of a beverage that’s not water, drink that many ounces of water.
For example, if you have 1 cup of tea, also drink 1 cup of water. Your stomach will thank you.
Use Gym Time Wisely: It’s easy to get to the gym and get distracted. Between giving a thumbs-down on that Pandora song and waiting for that particular piece of equipment to open up, time can slip out of your hands rather fast.
Come to the gym prepared, with a workout plan that you can focus on and that is goal-oriented. Make sure you’re constantly changing your routine and always working at your maximum ability each time you step foot into the gym.
Set Goals You Know You Can Achieve: There’s nothing wrong with being ambitious long as the goals you’re setting are both reasonable and attainable. For example, if you’re aiming for a six pack but are only allowing yourself a month to get one, that’s not realistically attainable in a healthy fashion.
Use Cla or a Green tea supplement: If you’re looking to get that extra oomph in the fat burn department, it might not be a bad idea to start taking a CLA (conjugated linoleic acid) or Green Tea supplement. Both have been studied and linked to a decrease in belly fat upon regular consumption.
Do some research into whatever supplement you choose before deciding whether or not it’s right for you and will get you to your end goal.
There is no reason why someone like you couldn’t have a set of killer abs. While it may require a lot of hard work, time, and patience, it’s not impossible. By incorporating all of these tips and tricks into your current routine, you can reach your goal even faster than you imagined.