Water is absolutely crucial to just about every aspect of health. It plays a role in everything from waste removal to temperature regulation. Abdominal crunches seasonal allergies, bridges and planks are a few of the most popular exercises that can help strengthen your abdominal muscles and create the appearance of six-pack abs. However, keep in mind that abdominal exercises alone are unlikely to decrease belly fat. Activities like running, walking, biking, swimming or engaging in your favorite sports are just a few easy ways to fit cardio into your day.
Try to get in at least 20–40 minutes of moderate to vigorous activity per day, or between 150–300 minutes per week . Regularly incorporating cardio into your routine can help you burn extra fat and speed your way to a set of six-pack abs. Getting a six-pack requires dedication and hard work, but you don’t have to hit the gym seven days a week or become a professional bodybuilder to do so. When we eat protein, a signal is sent to our brain letting us know that we are full. I get to the gym 4-5 times a week but there are still some days that I REALLY don’t want to go.
When working out isn’t your favorite activity, it’s very easy to find excuses to skip it. Your friends want to meet up, you didn’t sleep well and could really use that extra 30 minutes – there are a million reasons to not work out. If you have a major sweet tooth you’ll be miserable if you try to cut out sweets entirely.
It’s simple, you’re not going to be motivated to do something that you don’t like, but if there’s an exercise, workout or class you genuinely enjoy, you’ll be excited to do it. You wouldn’t skip a work meeting or a doctor’s appointment, so treat your workout with the same commitment.
Not only that, these foods are typically low in key nutrients such as fiber, protein, vitamins and minerals. One study with 48 middle-aged and older adults found that people who drank water before each meal lost 44% more weight over a 12-week period than those who didn’t . Other research shows that drinking water may also reduce your appetite and increase weight loss. In fact, one study found that drinking 500 milliliters of water temporarily increased energy expenditure by 24% for up to 60 minutes after eating . Staying well-hydrated may also help bump up your metabolism, burn extra belly fat and make it easier to get a set of six-pack abs.
These hormones reduce your heart rate, improve digestion, lower blood pressure and cortisol levels and relax the body. There’s much more to getting six-pack abs than simply doing a few crunches or planks each day. In fact, one study found that people who ate a high amount of refined grains tended to have a higher amount of belly fat compared to those who ate more whole grains . Eating plenty of whole grains, on the other hand, has been linked to a reduced waist circumference and lower body weight .
Eating fish 2-3 times a week, with at least one serving of oily fish, will contribute to our right intake of unsaturated fats. Several studies have confirmed that the risk of lung, colon and breast cancers can be greatly reduced in regularly active people. In fact, a 2007 study found that exercise is an important step to preventing breast cancer because higher levels of estrogen increase your risk. When you exercise, the brain produces endorphins that stimulate the release of sex hormones.
I have to mentally prepare for it and remind myself WHY I want to go, even when I really don’t want to. If you hate running, find something else – don’t let that be the reason you stop trying to get in shape. Talk to your trainer about trying different machines, methods and exercises and look into taking a class.
There are so many different types of workout classes now, from yoga and Pilates to spin and dance. Try out different ones and see if there’s something you really like.