Body sculpting, whether to look good, keep fit, or fit into a swimsuit, is a goal shared by many. Although many desire the outcome, getting there requires dedication and hard work. If you want to get shredded, you don’t have to hit the gym seven days a week, if you have self-discipline.
It is all over the internet with bloggers promising a secret to getting that perfect body you have wished for. You can achieve long-lasting results with the right diet and lifestyle without lifting those crazy weights that bodybuilders do to get six-pack abs.
Some sites might be offering practical advice while others are working hard to get traffic on their sites or get a hold of your hard-earned money. Translating the so much available flashy promising news about getting shredded is where the task lies.
What to do and how long it takes to get Shredded
Working out alone will not give you a six-pack. Many people overlook diet, yet it is crucial just like working out. You might have heard about a magic pill that aids you lose fat overnight.
With excellent training and a bad diet, you will be waiting and working longer than you may have thought because it is responsible for about 90% of six-pack creation. Don’t be carried away by empty promises from people who are in the business of money-making.
Following a diet alone will only give you a smaller version of you, but body sculpting will only happen if you work out to build the muscles underneath. Sometimes, genetics might greatly influence how fast you get shredded. With all said and done, there are two crucial requirements for getting shredded:
- Build and tighten abdominal muscles
- Get rid of body fat
Your focus cannot only be on losing body fat but total body fat. To get results, men need to lose about 15% while women must lose 20% or more. The process can take months to give results if you are doing everything right, or years if not.
The truth is, the majority of people cannot achieve six-pack in six weeks. However, with enough dedication, discipline, and patience, the result must show. Keeping these facts in mind will make you realistic as you begin the journey of getting shredded.
Ways to Get six Pack abs quickly but Safely
1. Do more Cardio exercises smartly.
Exercises that increase the heart rate are known as cardio or aerobics. Incorporating cardio to your routine will help you burn extra fat and speed up the six-pack abs you so badly desire. This kind of exercise is known to effectively reduce belly fat hence revealing more of your abdominal muscles.
A routine of aerobics four times a week can reduce belly fat very fast, and the more you don, it will also influence the amount of belly fat you lose in a week. Put in 20-40 minutes of moderate to vigorous workouts each day you work out, and you will not regret it.
A combination of interval workout activities and abdominal exercises like sprinting, biking, or swimming for 30 seconds at maximum speed, then a set of 20 crunches, back to the cardio training, and repeat the set five to eight times. During the interval session, you can take on different ab exercises like reverse crunches or planks.
2. Engage your Abdominal Muscles.
The muscle responsible for forming a six-pack is called rectus abdominis, and it extends vertically along the abdomen. It is the same muscle that is used in breathing, coughing, and also bowel movements.
Other abdominal muscles like the transverse abdominis, internal and external muscles that are easy to increase muscle mass, then eventually get shredded if exercised.
It would help if you also kept in mind that engaging abdominal muscles alone will not eliminate belly fat, and you might not see any effects. However, you can change the result by doing cardio, taking a healthy diet as you engage the abdominal muscles.
The most popular exercises to strengthen your abdominal muscles and gear you towards getting six-pack abs are abdominal crunches, bridges, and planks.
3. Keep your body well Hydrated.
The human body is 70% made of water, making it a crucial requirement of good health. Every function of the body, from waste removal to temperature regulation, is facilitated by water.
Proper hydration will increase your metabolism and burn extra belly fat, making it easier to get six-pack abs. Reducing plenty of water decreases appetite and, in return, enhancing weight loss.
The amount of water required by the body might vary depending on age, body weight, and activity levels, but the ideal recommended amount of water to stay hydrated is two liters per day for anyone.
4. Take more protein
Increase your protein intake as it can aid in weight loss, fight belly fat leading to getting a six-pack. Proteins take a long time to get digested, so consuming more of them promotes a feeling of fullness hence controlling appetite and a decreased intake of calories.
Also, taking proteins after a workout helps repair body muscle tissues, preserving metabolism and muscle mass. High protein foods are like meat, seafood, dairy products, legumes, eggs, poultry, among others, which you should add to your diet.
5. Stay away from Processed Food.
Processed foods and fast foods like french fries are high in calories, carbs, fat, and sodium which is used as a preservative. Besides, they are also low on essential nutrients like fiber, protein, vitamins, and minerals necessary for the body.
Please get rid of these foods and substitute them with whole foods to help in weight loss and reduce belly fat. The main reason why wholemeal foods are good for your health is that it takes longer to digest them, and they are rich in fiber and protein, which helps burn more fat and calories as it keeps your metabolism high.
And they also keep you feeling fuller, thus curbing cravings. Eat fruits, whole grains, and legumes as an alternative to processed foods.
If your purpose is to get that killer body, this guide on how to get shredded is precise. Focus on proper diet as you incorporate intense workouts, especially cardio, and the abdominal muscles, for excellent results.
There is no shortcut to getting shredded, but time and hard work are key. Also, be consistent with the routine you chose and exercise patience as the journey will not be rosy.