Lets face it, you can put on all the muscle you want but if you aren’t cut then you won’t be able to truly show off what you’ve worked for.
While the abs are a sign of low bodyfat % it’s the lower abs that really separate the dedicated from the casual lifters.
The part of the abs right below the belly button is extremely difficult to get out.
Doing tons of crunches and cardio simply won’t get it done – so if you want to get 3D six pack abs follow our tips below.
Reduce your Calorie Intake
Some people think they can bring their abs out by doing tons of crunches and knee raises.
While these exercises will definitely strengthen the ab muscles if you really want your abs to show you need to burn that stubborn fat around your midsection.
In order to lose fat you will need to reduce your calorie intake by around 500 calories each day. This will allow you to lose about 1lb per week which is a sustainable pace.
If you lose much more than that you will probably be burning muscle instead.
Choose your Carbs Carefully
Carbs are definitely helpful on days when you go to the gym. They help rebuild muscle tissue that is torn during the workout.
However, if you are consuming tons of carbs on your rest days you might be storing some of them as fat.
Remember that cutting carbs out entirely will make it difficult for your body to recover from training.
However, by removing them from rest days you can ensure that when you do consume they are used only for muscle repair and growth. As a result your body will be able to focus on burning the fat you already do have.
Do HIIT Training
High intensity interval training (HIIT) is the most effective way to burn fat. It involves doing short bursts of high-intensity exercise followed by low-intensity rest periods.
As the name suggests this type of training is very tough on the body but yields the best results. Additionally it boosts your metabolism so you will be burning more calories throughout the day.
While conventional cardio can still be effective it doesn’t have the metabolism-boosting effects of HIIT.
Lift Heavy Weights
Even though your goal is to lose fat you should not go into light high repetition workouts “to burn the fat off faster”.
When you lift heavy your body will maintain it’s size and strength rather than lose it which can happen if you lift lighter weights.
Focus on compound movements that expend a lot of energy like squats, deadlifts, overhead presses, dumbbell lunges, pull ups and bench press.
You can actually maintain all of your strength and most of your muscle when cutting down.
A common mistakes guys do when cutting is lowering the weight, lifting with more volume, doing too much cardio and going on a extreme calorie restrictive diet.
This approach may work for a very short period of time but eventually you will burn off your hard earned muscles in the process.
Are You Making The Most Common Fat Loss Mistake?
Did you know that when many guys are cutting their metabolism slows down and as a result they burn less calories?
This makes it almost impossible to lose fat since you are burning way less calories throughout the day than usually.
Study published by the US National Library Of Medicine confirms that individuals eating on a calorie restrictive diet burned less calories as a result of eating less food.
This is a common thing that happens when cutting and it makes it definitely harder for you to lose that unwanted body fat since your body is burning less calories.
The solution is NOT to eat less food that will only make matters worse, you will burn your hard earned muscles in the process.
You should rather supercharge your metabolism despite being on a calorie restrictive diet.
If you are NOT one of those guys who is truly serious about losing fat and reveal your abs than stop reading right now, what we are about to discuss is not for you.
According to studies published by the US National Library Of Medicine certain ingredients can help you to turbocharge your metabolism and continue to make you lose fat by:
- Increasing daily energy expenditure(metabolism)
- Increase energy availability
- Enhance physical performance
- Eliminate hunger cravings
- Reduction in body fat
- Lowering body fat accumilation
These ingredients include: Glucomannan, Hot Peppers, Caffeine, Green Coffee Bean Extract & Green Tea Extract
These ingredients have been scientifically researched and have been successful in helping individuals losing body fat at a much faster rate.
Some of the best fat burners on market contain all these ingredients together and when combined they will have powerful effects on fat loss efforts.