How to build abs! – Times of India

Posted: January 27, 2021 at 12:53 pm

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Whether you are aiming to achieve your fitness goals or simply wanting to look good, getting six-pack abs is a goal shared by many.

Apart from some hard work, a targeted approach is all that you need to get those chiseled abs.

But before we move on to the right way to get those abs, let us understand what abs are. Ab is the short form for rectus abdominis muscle, which is a group of muscles that covers your body and is divided into three segments, upper abs, your internal oblique, and your deep four (which includes the pelvic floor, diaphragm, multifidus, and transverse abdominis).

We all have abs but why can't we see them? Because we have fat over our belly and to make our abs visible we have to cut down our fat percentage of our body.

To get abs, first, you need to calculate your body fat percentage, which you can measure using a body fat calculator. Once you calculate your body fat percentage, you have to reduce 10 percent to make those abs visible. For example, if your body fat percentage is around 20-22 percent, so with proper diet, exercise, and sleep you will drop 0.5 percent per week, and to go down to 9 percent you will have your abs in 22 to 24 weeks.

To get abs, you need to create a calorie deficit. When you are on a calorie deficit diet, you can eat any healthy food but your protein intake should be 2g per kilo of your body weight. For example, if you are 70kgs, you need to consume 140g of protein per day and your fats and carbohydrates should be in the ratio of 10 to 30 per cent of carbs and 10 to 20 per cent of fats per body weight. Avoid eating oily foods and junk food, but you can one cheat day in a week. You do not need to follow any strict diet, just stick to these simple rules

You can train your abs 5 to 6 times in a week as abs are the muscles that can recover within 24 hours. You can train them in the following manner:

Cardio is the main tool to bring down the fat percentage. You can do any type of cardio like running, cycling, swimming, treadmill, etc. to boost your journey to have abs. The best time to do cardio is on an empty stomach in the morning or after your workout is done.

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How to build abs! - Times of India

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January 27th, 2021 at 12:53 pm