Are you guys tired of doing crunches and getting no results? Crunches alone won’t give you six pack abs. Yeah, that’s true! I see people doing countless crunches and still looking the same, with a big tummy popping out of their t-shirts. Have you not noticed people with big bulky biceps and a not-so-flat tummy? We often refer to them as having a ‘bouncer’s body’, and only strippers hang out with them and that too for security.
If you want to get ready for the upcoming summer pool parties or you look for appreciation from your friends and colleagues, then you better start working out to get your six pack abs. Strong abs improve your self-image and increase your confidence. It shows that you have disciplined life and a dedication towards fitness. Do abs have other benefits as well? Surely, they do!
– Better body posture
– Enhanced body metabolism
– Well defined waist
– Easy digestion
– Reduced body pain
This is 100% true. If you’re looking for a dashing six pack abs, you should be more concerned with your eating habits rather than doing crunches. Though everybody wants to have abs or at least a flat tummy,, the success rate is very low. Abs are actually the most difficult body part to work out, not because of the exercises involved, but because of the diet control that’s required and that’s one area where we Indian just can’t control. Samose, jalebi, mithai, we just can’t help resist these tempting delicacies. The problem hence lies in the kitchen. Though it’s not that difficult to get abs, but you definitely need a right strategy. Proper eating is the key. Without proper supportive eating, you’re just wasting your time at the gym and it’s just going to seem a lot tougher.
There are 2 main steps involved in preparing for six pack abs: Knowing your needs and decreasing them bit by bit, i.e. setting your calorie deficit and doing the right exercises. The purpose of this article will tell show you the simple steps to be followed, in order to enable you to take off your t-shirt and show off those ‘biscuits’.
How to determine calorie deficit to gain six pack abs
An important indicator as to the number of calories you should be consuming is BMR i.e., Basal Metabolic Rate. BMR is the minimum amount of energy required to keep your body functioning. It is the rate of energy expenditure by humans and other animals while at rest, and is measured in kJ per hour per kg body mass. BMR can be responsible for 70% of the calories burned per day. There are hundreds of BMR calculators available on the internet. You just need to enter your height, age and gender and it will tell you how many calories are required to maintain your current body weight if you don’t do any physical exercise.
Eg. Akash: Height 6 feet
Weight 80 kg
BMR = 1,821 Calories / Day
Use Harris Bendict Formula
Don’t skip it thinking that it’s some technical formula. You just need to see which multiplier applies to you (given below) and multiply the same with your BMR and come up with your daily calories requirement.
To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:
1. If you are sedentary (little or no exercise) : Calorie-calculation = BMR x 1.2
2. If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-calculation = BMR x 1.375
3. If you are moderately active (moderate exercise/sports 3-5 days/week) : Calorie-calculation = BMR x 1.55
4. If you are very active (hard exercise/sports 6-7 days a week) : Calorie-calculation = BMR x 1.725
5. If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-calculation = BMR x 1.9
Let’s continue with our previous example. Akash’s BMR is 1,821, so he has to multiply this with any of the 5 multiplier given above. It will depend on his activity level. Suppose he exercises 3-5 days a week. His multiplier will be 1.55. Hence his calories requirement per day will be 1821*1.55 i.e. 2,822 calories per day.
Set Calories Deficit
The catch: it’s the most crucial aspect in case you want to lose weight or get six pack abs. In both these cases, you need to set your calories deficit. Suppose Akash needs 2,822 calories per day to maintain his current body weight. In order to gain more weight, he needs to increase his calorie intake to more than 2,822 and in order to decrease his weight; he needs to lessen the calorie consumption below 2,822. Now, how much should he decrease while he’s trying to get abs? I personally always recommended guys to decrease it by 500 calories per day in following manner:
First 3 days: decrease calorie consumption by 200 to 300 calories
Subsequent 3 days: decrease by 300 to 400 calories
Afterwards: 500 calories till the time you don’t get the idle weight to see your abs.
You must be thinking whether this is a weight loss article. In fact it is, as without losing that fat layer over your tummy, you won’t be able to see your abs. All abs exercises will help you to build muscles underneath that fat layer, but if really want to see them or show them to chicks, you need to lose weight and that requires you to take a calorie deficit diet.
For implementing the calorie deficit diet, you need to be counting your daily calories. You’ll find a plenty of sites which tell you how much calories are there in the foot items you’re eating. You just need to take a little pain and count your calorie intake for a week. Once you start doing that, it will become a habit and after a few weeks, you’ll easily be able to identify the number of calories in the foods you eat.
The food items you should ignore while taking a calorie deficit diet:
a. Fried foods
b. Foods with high sugar content
c. Foods high in fat
The foods items you should take:
a. Peanut butter
b. Boiled egg whites
e. Whey protein drink
h. Yellow and red pepper
j. Brown Rice
Diet is the most important aspect in our quest to gain six pack abs. You need to make sure that apart from exercising; you’re fueling your body with the right ingredients. Make sure you adhere to the calorie deficit techniques explained above. Apart from the conventional abs exercises, these are some highly effective exercises that a lot of people skip:
2. Side Plank
3. Dead lift
4. Reverse crunches
– Calculate the calories you need per day
– Lessen your calorie intake by 500 calories
– Eat foods with high protein and high fiber content