1. Nutrition
The physique of a person is determined by the nutrition. 88% of how you look is a sign of what goes into the body. A muscular body shows that the person is disciplined in working out but more importantly it shows that he is eating right.
Your body needs to have a constant and adequate supply of proteins, carbohydrates and fats. Lean protein can be gotten from fish and poultry. Beef is also quite rich in protein as it has a pretty high BV (Biological Value) you can grill it, fry it or boil it. Your pick. Just don’t deep fry it or use a lot of fat. Veggies are also essential especially if you want to loose weight. They act as fillers and will make you fool before you’re done with a meal. They are also fibrous and aid digestion. They prevent constipation which believe me is not like coming down with a cold!
Carbohydrates come from sweet potatoes, rice etc. omega fats are gotten from avocado and fish oil. Who said whole foods have to taste like crap! There are very many natural spices that you can use to add some flavor to your meals. You are also required to break from the traditional 3 meals a day and adjust to taking at least 5 meals a day. It is advised to eat after every 3 hours as this greatly increases your metabolism, leading to fat loss.
Supplements are very important as they provide the body with the nutrients that your diet might fail to provide. They must never replace your intake of whole foods. You should consider using Creatine, glutamine and a multivitamin.
2. Exercise
There are exercises that aim specifically to develop your abs and these are the ones we’ll discuss. Sit-ups, crunches on the floor or ball, forward ball rolls and reverse ball crunches are effective. Cable crunches, weighted leg raises and weighted decline crunches are also very effective. Do 4-5 sets with the reps ranging from 10-20. If your want your abs to be thicker than they are, increase the weights you use.
Cardio exercises are very effective if you want to get that abs fast. Cardio exercises increase your metabolism, ensure that blood is circulated throughout the body and also leads to burning fat. On top of your abs work outs, do cardio for about 30 minutes 3-5 days a week. You can give your cardio variety to keep things interesting. Jog, run, skip a rope, walk fast, ride a bike or workout on the tread mill. Keep your heart racing for about 20 minutes non-stop so don’t jog then rest after every 5 minutes.
3. Rest
After every workout session ensure that you give your body a well deserved breather. Do not work out on consecutive days for a whole week. While you may think that you are working hard, in actual sense all you’re doing is just over working your body. The soreness you’ll start feeling and the frequent muscle strains will definitely attest to this. Get good nights sleep for at least 6 hours but if you can sleep for 8 hours, the better for your body.