For the most part, having a defined set of abs is the height of beauty and / or form. Granted, it's awesome to have your abs defined as it takes a lot of work and discipline to define, as does toning up most of your body. However, abs are respected by people because they are particularly difficult to obtain.
Abdominal muscles are difficult to develop because their development has an incredible relationship to a person's diet, in addition to their training. The tricky part is that you have to be pretty intense on both your diet and your exercise; more importantly, you need to eat right and train efficiently and consistently.
The idea behind 10-minute sit-ups is that a few workouts, done together for 10 minutes a day, can get you the muscle-building abs you desire. We can't say it doesn't work, but how many people do you know who have had their abs by working out 10 minutes a day?
There aren't a lot of great things you could get in 10 minutes a day other than something like fast food (which is terrible for you, just tastes great… sometimes.) Getting abs can take longer. 10 minutes a day, but there are only three essential elements of an ab diet and that is to eat right and exercise well, effectively and regularly.
Eating well is arguably the number one key to achieving defined abs. This is mainly due to the fact that men and women store their body fat mainly in the abdomen area. Women also store fat in their arms and legs, but it's a little complicated to know why.
The important thing is that the abdomen is the main fat storage area. As such, many people have defined abs, especially if you already train a lot, but their abs are covered in belly fat.
If you are a lean weight, feel free to scroll down a bit and get some exercise. If you have particular difficulty with belly fat, see the Belly Fat Fight Blog. In summary, trimming your tummy takes a lot of time and dedication. And those abdominal muscles like to hide behind that fat.
The easiest way to think about getting defined abs is to try and eliminate the accumulated fat from your stomach, the main fat storage area. To do this, you will need to eliminate the majority of fat from your body (to a healthy degree, of course).
Your most effective way to fight belly fat is to lift weights and focus on other areas of your body. It takes more calories to maintain muscle mass, therefore a full body workout is essential to keep the amount of calories you need to eat at a higher level. You could aim to eat a lot less on your own, but if you want to maximize your time and see defined abs as quickly as possible, you really need to eat less and lift more.
There are no special lifting exercises for the rest of your muscles. You just need to lift regularly and target different muscle regions with each workout.
Put a huge emphasis on good nutrition to achieve defined abs. You really need to listen to what everyone is telling you when it comes to eating well:
- Cut down on carbohydrates: don't completely throw out carbohydrates. Completely and / or quickly removing carbohydrates from your diet could have a negative impact on you - headaches and dizziness are immediate problems.
If you are already eating less carbohydrates, sweet! It's time to focus on the next step.
If you haven't cut back on carbs yet, wait until later in your lifestyle change to do so. Cutting out the “bad” carbs will have a pretty quick visual result; kind of deflate after decreasing their carbohydrate intake.
Save this visual result for later in your lifestyle change so that you can really see / feel the fruits of your labor further down the road once you are, possibly, but not necessarily, frustrated with achieving your goal. .
- Nutritious Food: One should eat nutritious food no matter what they choose as fitness goal. Eating nutritiously is not too expensive, nor too inconvenient; you are just used to eating poorly and eating poorly tastes better than eating well once you are used to this diet.
Most Americans suffer from malnutrition despite the fact that we eat so much - we eat so many empty calories. Nutritious foods consist of the usual suspects: fish, nuts, vegetables, and some fruits.
Pro tip - take the strain off the fruits, they contain various vitamins and micronutrients, but they are basically nature's candy. They could ruin optimizing your diet as opposed to something like lean meats or veggies.
Tip tired of hearing it: an avocado is technically a fruit. Avocados rock: they are delicious and make most meals much better. More, they have "good" fat This will help you feel fuller for longer, the carbohydrates in them are mostly fiber and they can be mixed with other foods or eaten on their own. I know you are tired of hearing about them, but take a couple
Effectively: Working out efficiently is crucial for defined abs. The abdominals are weird muscles that we use a lot, but which are difficult to pump up. As a result, doing things like crunches and sit-ups are not as effective as you might think.
Think about it, if you wanted to have defined biceps, would your preacher just curl the bar and never increase the weight? Would your biceps get bigger if you kept adding reps / sets without ever increasing your weight? Nope
So let's avoid all sit-ups, crunches, planks, etc. usual (unless you incorporate them in a crossover fashion where you are doing more than just an exercise.) We will focus on exercises that require weights / bands that will add more resistance to your core workout.
Vertical Knee Raises - Vertical knee raises are bee knees (as not many people use the 50s vernacular more.) You will definitely feel the burn and it does a great job of targeting the core muscles in your abs ( Rectus Abdominis muscles.) Essentially, you hit what will ultimately become your "6-pack." The beauty of VKR is that you can add weight by grabbing a small dumbbell with your feet or (creatively) using resistance bands in the same way.
The only problem with VKR is that you will either have to get a Cage or one Power Tower if you don't already have one at home. If you really want to work your abs, I highly recommend them. Especially since some of the basic cages will adapt to your current bench.
Dumbbell Sit-ups (Weighted Sit-Ups) - Weighted sit-ups are essential for defining your abs. Weighted sit-ups are beneficial because you can increase the weight however you want. As regular sit-ups start to feel more like cardio workout, all you can do is increase your reps.
Be extremely careful with sit-ups, look for the proper form! Many claim that sit-ups ruin your posture and mess up your back during overtime. Still, sit properly and stop crunches (weighted or not) if you experience back pain.
Low to High Wood Cutting - The low to high wood cutting is perfect for those with free weights or with a Smith machine. If you want to keep saving time on your workouts, get a Smith machine. If not, Free weights and kettlebells are great too.
The Wood Chop does a good job of targeting your oblique muscles. This workout will help you balance your abdominal workout and the weight can be added or removed as needed!
Define Your Abs - Tips and Tricks
Tighten your abs when you can: during a workout, while you walk / jog, when you stand, etc. It's not going to give you amazing abs, but it's good to keep your abs on their proverbial toes so they're always ready for action.
Cut down on carbs: If you're cutting back on carbs, you don't need to be extreme about it. Some people's bodies react negatively to the rapid reduction in carbs (some complain of a severe wall they've hit while cutting carbs and / or headaches, nausea, etc.) In addition, it's hard to do anything to the extreme for the rest of your life, so cut back on carbs slowly to avoid yo-yo dieting.
Focus on Your Abs Last: A lot of people don't really notice it, but your abs are used in an incredible amount of exercise. You will want to save your abs oriented workout for the end of your session. Because you are using your abs for other exercises, you run the risk of ruining your current regiment because your abs are too sore starting with ab exercises!
TL; DR Getting the abs of your dreams won't take 10 minutes a day, you definitely need to change your lifestyle. We should all be changing our lifestyles for our health (and following this blog might help you change.) Eat fewer calories than your body needs per day, eat more healthy meats / vegetables, and less processed carbohydrates like sugar and grains. And, do some abdominal workouts that can add weight and you'll be on your way to achieving an awesome core!
Going to the gym is a great habit. But when life gets in the way, sometimes you just can’t make it there. That’s why it’s important to have a home fitness room. A indispensable for anyone serious about staying fit, a home gym lets you get your workout in without ever needing to leave the house.
HERE ARE SOME OF THE GREATEST BENEFITS OF HAVING A HOME FITNESS ROOM :
1. HOME GYMS MAKE IT EASIER TO STICK TO YOUR FITNESS ROUTINE.
According to the etats du nord de l'amérique Department of Health and Human Services, every week, adults should get at least 2 hours and 30 minutes of moderate-intensity exercise, or 1 hour and 15 minutes a week of vigorous exercise—or a blend of the two. The HHS also recommends that you spread your workouts throughout the week and include muscle-building workouts at least twice a week.
Sticking to an exercise routine is easier said than done. But with a home fitness room, you can get the workouts you need all from the convenience of your own home. Using private equipment, you get to avoid the traffic that comes with the gym commute, skip the lines for workout equipment, and exercise on your own time. With your home gym, if you exercise any time you have 30 minutes to kill, you’ll get your 2. 5 hours in before the weekend with time to spare.
2. A HOME GYM LETS YOU AVOID BAD WEATHER.
Bad weather is one of the most common reasons that people break their workout routines. Although it might seem like an excuse, oftentimes it’s a legitimate safety concern. There are almost 6 million car crashes annually, and 21 percent are weather-related. About 70 percent of weather-related car accidents happen on wet pavement, and another 18 percent occur during snow and sleet storms. Every year, almost 5, 000 people die in these crashes.
When you have a home fitness room, you don’t need to worry about the commute to the gym and can exercise from the comfort and safety of your own home. Having a home gym doesn’t just help you stay fit; it can also save your life.
3. HOME GYMS LET YOU EXERCISE IN PRIVATE.
We know that exercise helps to relieve stress and anxiety. But what if going to the gym makes you feel so nervous and intimidated that you don’t get the exercise you need ? You can end up in a vicious cycle of anxiety because you’re worried about people judging you. If this sounds like your experience, you’re not alone. Almost 65 percent of women and 36 percent of men avoid going to the gym because they’re afraid of what other people might think. People mostly fear judgment about their weight, but there are many other reported fears, such as :
Using equipment incorrectlyDoing exercises wrongWearing the “wrong” clothesNot looking or being athletic enoughLooking awkward while exercising
But when exercising in your home gym, you won’t have to worry about any of these things. You can wear whatever you please, huff and puff as loud as you want, and watch the dorkiest Netflix shows while you work out and no one will judge you … except maybe your family.
4. A HOME GYM LETS EVERYONE IN THE HOUSE GET THEIR EXERCISE.
Speaking of your family, when was the last time they worked out ? All members of your household – kids, teens, adults, ainés – need an age-appropriate amount of exercise. We’ve already talked about exercise for the average adult, but what about exercise for younger or older family members ?
The World Health Organization says that young people ages 5 to 17 should engage in at least 60 minutes of physical activity at moderate to vigorous intensity. The majority of their workouts should be aerobic, with bone-loading and muscle-strengthening exercises added several times per week. Ideally, older adults should get the same amount of exercise as their younger counterparts. Folks who aren’t able to reach those minimums—150 minutes of moderate-intensity or une heure of high-intensity exercise – should progressively do as much as they can. Even older adults with limited mobility should be active at least three days per week to prevent falls.
As difficult as it is to get yourself to the gym, it’s even harder to get your kids or older relatives there. With a home fitness room, you can be sure that the people under your care are exercising as much as they should.
5. YOU CAN DESIGN YOUR HOME GYM ANY WAY YOU WANT.
At the gym, your workout is limited by the gym owner’s equipment. Maybe that equipment works for you, but maybe it doesn’t.
Luckily, you can style your home fitness room any way you want. Do you want a rower ? Get one. Do you like a particular kind of treadmill or brand of elliptical ? Done. Do you have a spouse or friend you would like to work out with ? Get two of something. When the gym is in your home, you get to decide what goes in the space.
The possibilities are endless ! But don’t feel intimidated by your options. If you aren’t sure how to start building your home sport room, there are professional fitness consultants who can look at your home space, listen to your workout needs, and help you style a personalized home gym. And, the best part ? Home consultations are free at G
Ready to Get Started ? At G