For men, some people are born with good physiques so their abs are very visible. However, most people do not have this physique and need to exercise to get it. Regardless of whether you are male or female, to have clear abs and thick muscles, you need to combine a reasonable diet and high-intensity exercise, according to the health information site Everyday Health (USA).
To have six-pack abs, the practitioner needs to maintain a high-intensity diet and exercise regimen.
To form and develop abdominal muscles, gym is indispensable. Abdominal muscles, like other muscle groups, need to be stimulated by exercise to develop. Exercises will create micro-tears in the muscles. Taking protein after exercise will help promote protein synthesis, recovery and muscle growth. To ensure enough protein, the body needs to take in at least 20 grams of protein in each meal.
However, if you want to have abs with visible muscles, abdominal exercises alone are not enough. The practitioner must also reduce the overall body fat to a relatively low level, melt away excess fat in the abdomen and reveal muscle mass. To lose fat, the body needs to be in a calorie deficit through dieting and exercising other muscle groups. This process lasts at least several weeks to several months.
A healthy body fat percentage for men ranges from 11-20%, and for women it's 16-30%. But if you want to get abs, your body fat percentage should drop below 10% for men and 15% for women.
Trying to lose body fat and build muscle mass in the abdomen at the same time is very difficult. However, scientific studies have found that it is possible, although it is very demanding on the practitioner.
To have abs, body fat percentage must be reduced below 10% in men and 15% in women.
They need to work out about six days a week, with a variety of exercises ranging from full-body weightlifting to high-intensity interval training. They need to burn fewer calories than they take in. They need to eat three times the recommended daily protein intake. The whole effort must last for several months.
Even if you have achieved success and have abs, you still need to maintain regular exercise. Because if you stop exercising, within just a few weeks, the abdominal muscles can start to shrink.
Health experts recommend that no matter what form of diet and exercise people take, the most important thing is to understand that the right diet and exercise are for health purposes. This is especially true as we enter middle age. Eating healthy and exercising will help keep diseases away and prolong life, according to Everyday Health.
Source link
Comment (0)