Getting abs quickly largely hinges on your existing body fat levels!
To unveil a six-pack, attaining a low body fat percentage is essential for abdominal visibility. Often, fat in the midsection, obscuring abs, is stubborn to eliminate, causing many to struggle in revealing their abs.
Many aiming for a six-pack abandon their efforts due to lack of visible results after weeks of diet, exercise, and cardio. The reality is often a need for further fat loss.
Addressing your question about achieving a six-pack by adding two ab exercises post-workout: If your body fat is below 12%, then yes, it’s possible. Otherwise, it’s unlikely.
Including ab-specific workouts will lead to muscle growth and development, enhancing your abs once you’re lean. However, if your body fat exceeds 15%, prioritize diet and cardio.
Unsure about your body fat percentage? Here’s an image to roughly estimate your current body fat level:
If your body fat percentage is over 15%, how do you effectively burn fat while preserving muscle mass?
Here’s a concise guide to help you achieve fat loss while maintaining muscle:
1-Establish a Caloric Deficit:
The number one thing you need to lose bodyfat is a caloric deficit, if you establish a weekly caloric deficit you will lose weight period! no matter what diet you follow.
A deficit can range from 10% deficit to up to 50% depending on the person and how fast you want to lose bodyfat.
A nice starting point would be to multiply your bodyweight in pounds by 13, measure your weight daily for two weeks and see.
If you lost more than 1% of your bodyweight in the second week, then switch Bodyweight*14 caloric intake. If you lost less than 0.5% of your bodyweight then switch to Bodyweight*12 caloric intake.
For example, for a 180 lbs person that would be: 180*13= 2340 Kcal as a starting point.
2-Get Adequate Protein Intake Daily:
Creating a caloric deficit is step one for fat loss. Next, ensure adequate protein intake to preserve muscle mass while shedding body fat, unless aiming for a slimmer build.
Retaining muscle is crucial, even for non-muscular looks, as muscles boost your basal metabolic rate (BMR), aiding in easier fat burn and lean body maintenance.
Aim for a minimum of 0.8 grams of protein per pound of lean body weight, an effective benchmark for most. In substantial calorie deficits, increase this to around 1.5 grams per pound.
Top protein sources are Eggs, Chicken and Turkey Breasts, Beef, Fish, and Whey supplements. For vegans, pea protein powder is a great alternative
3-Choose your Cardio Wisely:
There are primarily two forms of cardio: LISS (Low-Intensity Steady State Cardio) and HIIT (High-Intensity Interval Training). Both types are effective for getting shredded.
The choice between LISS and HIIT depends on several factors, such as:
- Your current fitness level.
- Your daily caloric intake, whether it’s high or too low.
- The intensity of your gym routine – moderate or strenuous.
- Personal preferences, as these significantly influence your decision.
Typically, HIIT is favored at the start of a cutting phase to rapidly deplete glycogen stores. As energy levels and caloric intake decrease, many switch to LISS in the final weeks.
Additionally, maintaining a daily step count of around 8,000 steps is beneficial for burning extra calories.
4-Get Enough Sleep:
It may seem like an outdated advice but trust me it is crucial. I can tell you by experience that the most roadblock I had to overcome when trying to get shredded is to adopt good sleeping habits.
Sleep deprivation will do basically two things:
1-Increase Cortisol production:
which is your stress hormone and it is a catabolic hormone, unlike testosterone. Also, high Cortisol levels will inhibit testosterone production since they are both made from the same enzymes. Also, cortisol is the hormone responsible for you holding fat on your lower abs.
2-It decreases Insulin Sensitivity:
Decreased insulin sensitivity will make the process of burning stubborn bodyfat nearly impossible. heck some people may even get leaner by just improving their Insulin Sensitivity. Because it improves fat distribution.
5-Eat A Lot Of Vegetables and greens:
The significance of consuming sufficient vegetables daily is well-known, not just to those aiming for a ripped physique, but also to the average person aware of their importance in fostering a healthy body.
Vegetables become even more crucial during a caloric deficit, a phase where the body experiences heightened hunger and a sense of deprivation. Aim for a minimum of 3 cups of veggies each day to help mitigate hunger and maintain adherence to your diet. Additionally, diversifying your vegetable sources is key to obtaining a broad range of micronutrients!
Feeling lost in your fitness journey? Download our app for personalized coaching, guiding you every step of the way towards your goals. Get the support and expertise you need, right at your fingertips with PumpX!