Whether you want to achieve your fitness goals or just look good in a swimming suit, sculpting a six-person abs is a common goal for many people.
Getting six packs takes dedication and hard work, but you don't have to go to the gym seven days a week or become a professional bodybuilder.
Instead, some modifications to your diet and lifestyle may be enough to produce serious, lasting results.
Here are 8 easy ways to get six pack abs quickly and safely.
1. Do more cardio
Cardio, also called aerobic exercise, is any form of exercise that raises your heart rate.
Getting regular cardio on a regular basis can help you burn extra fat and speed up your set of six pack abs.
Studies show that cardio is especially useful when it comes to reducing belly fat, which can help you see your abdominal muscles better.
A small study found that exercising three to four times a week significantly reduced abdominal fat in 17 men (1 reliable source).
Another review of 16 studies found that people who do more cardio lose just as much belly fat (2 reliable sources).
Try to get at least 20 minutes and 40 minutes of moderate activity each day, or 150–300 minutes each week (3 reliable sources).
Activities such as running, walking, biking, swimming or hobbies in your favorite sport are just a few easy ways to keep your cardio fit in your day.
2. Exercise your abdominal muscles
A rectus abdominal length is a long muscle that extends vertically along the length of your abdomen.
Although it is known as the muscle that produces the appearance of six packs, but it is the source of breathing, coughing and bowel movements. Is also important.
Other abdominal muscles include internal and external contraindications and abdominal pain.
These muscles need to be exercised to achieve massive muscle growth and six packs.
However, keep in mind that abdominal exercises alone are not likely to reduce belly fat.
For example, one study found that exercising five days a day for six weeks did not affect belly fat in 24 women (4 reliable sources).
Instead, combine your abdominal exercise with a healthy diet and regular cardio to promote fat burning and maximize results.
Abdominal reduction, bridges and planks are some of the popular exercises that can help strengthen your abdominal muscles and put on six packs.
3. Increase your protein intake
Increasing the intake of high protein foods promotes weight loss, can fight belly fat and support muscle development along the way to your six packs.
According to a study, eating high protein foods increases the body's sensitivity and helps control appetite in 27 overweight and obese men (5 reliable sources).
Another study found that people who increased their protein intake by only 15% had significantly reduced calorie intake and significantly reduced body weight and body fat (6 reliable sources). )
Consumption of protein after exercise can help restore and rebuild muscle tissue as well as muscle recovery (7 reliable sources, 8 reliable sources)
In addition, one study found that a high-protein diet helps maintain both metabolism and muscle mass during weight loss (9 reliable sources).
Meat, poultry, eggs, seafood, dairy products, beans, nuts and seeds are just a few examples of healthy, high-protein foods that you can include in your diet.
4. Try high intensity brake training
High-intensity interval training, or HIIT, is a type of exercise that involves alternating between a severe burst of activity and a short recovery period. HIIT maintains your heart rate and increases fat burning.
Incorporating HIIT into your routine can promote weight loss and make it easier to get a six-pack waist.
One study found that those who trained for 20 minutes for HIT three days a week gained an average of 4.4 pounds (2 kg) and belly fat over a 12-week period (10 reliable sources). There was a 17% reduction in lost fat.
Similarly, another study found that 17 women who took HIV twice a week for 16 weeks had an overall 8% reduction in belly fat (11 reliable sources).
The easiest way to try HIIT at home is to switch between walking and walking for 20-30 seconds at a time.
You can also try alternating between high-intensity exercises such as jumping jacks, mountaineering and brap.
5. Stay hydrated
Health is just as important for every aspect of health. It plays a role in everything from waste disposal to temperature regulation.
Staying well hydrated can help eliminate your metabolism, burn more belly fat and make it easier to get a six-pack belly set.
In fact, one study found that drinking 500 ml of water for 60 minutes of food increased energy expenditure by 24% (12 sources of confidence).
Other research shows that drinking water can reduce your appetite and increase your weight loss.
A study of 48 middle-aged and older adults found that people who drank water before each meal lost 44% more weight over a 12-week period (13 reliable sources).
Water needs depend on a variety of factors, including age, body weight and activity level.
However, most research recommends drinking 1-2 liters (34–68 ounces) of water every day to stay well hydrated.
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