If you’re new to abs, be sure to allow at least one day off between abs workouts to give your core time to recover.
It is important to remember that you cannot reduce your abs on a one-off basis. You have to lose the layer of fat over your abs for your abs to show. Cardiovascular exercises and a healthy diet are keys to success.
Despite being one of the best exercises, it is important to mention that to achieve the desired physical goals it is very necessary to accompany the abdominal routines with a good diet, they say that the abdominals are done in the kitchen.
Well defined abs require a combination of reducing excess body fat and building abdominal muscles.
Consider a good diet
Certain foods can help stimulate metabolism, reduce body fat and maintain a feeling of fullness, however other foods with low nutritional value or added sugars and fats can cause weight gain and be detrimental to achieving defined abs .
A healthy diet can support body composition goals. These diets must contain an adequate amount of protein to help build muscle, and they also need healthy carbohydrates and fats to provide the energy a person needs for exercise.
While it is not possible to reduce fat in specific areas, decreasing overall body fat can also reduce belly fat. Creating a calorie deficit is one way to reduce overall body fat. People need to eat fewer calories than the body needs, this means that the body will seek other sources of energy to function properly, such as stored fat.
However, people should not reduce their calorie intake excessively. Adequate calories are necessary to maintain metabolism and provide energy for exercise. Ideally, you should receive advice from a nutritionist, especially when you are going to start training.
Some examples of foods rich in protein or healthy fats could be:
- Poultry, including chicken and turkey
- Lean meats, including beef, pork, and lamb
- Fish, especially fatty fish, such as salmon, which are high in omega-3 fatty acids
- Low-fat dairy products, such as milk, cheese, and yogurt
- Vegetarian proteins, such as tofu and beans
- Nuts, including walnuts, almonds, and hazelnuts
- Seeds, including pumpkin, sunflower, and quinoa.
One last recommendation is to take rest into account, as this is as fundamental when engaging in abdominal exercises as any other training variable: intensity, frequency, volume.
The consequences of not getting enough rest depend largely on the person and their circumstances, but can range from fatigue, decreased performance, worsening of the immune system, moodiness or sleep problems, to injury and a wide range of negative effects for performance and health.
Take into account the various types of rest:
- Active rest between repetitions. It means doing it on the move, with lower intensity activities.
- Passive rest between repetitions. It involves a complete pause, without movement, which causes full recovery to improve more quickly, but falling to initial physiological levels in each series.
- Active rest between training days. It consists of performing a lighter physical activity, of less intensity than that required by a training session.
- Passive rest between training days. It involves not doing any physical activity, letting the responses and adaptations caused by the stress of exercise follow their biological rhythm.