11 August ,Saturday, 2018
More and more women are now training to sculpt washboard abs. It is absolutely hard to get ripped abs. They can be compared to the casanova of the fitness world: extremely desirable, very unattainable. Yet, hard work and patience can help one get them. Experts believe that abs may take a few months to an entire year to carve. However, there are certain golden rules, which we gathered from the women who have done it, that can help you get them quicker.
RULE 1: ENOUGH PROTEINS IS THE ONLY WAY: You may tone down a bit and reduce kilos still but if your protein intake is not sufficient, you can never carve abs. Women’s bodies easily require 45 to 50 grams of proteins a day, more so if they are training. Try eating tofu, eggs, paneer, meat, dairy and berries .You can even go for supplements like whey and casein.
RULE 2: CARBS BEFORE AND AFTER WORKOUT: If you are planning on toning hard, you must have been advised to cut down carbs. However, when you do that, your energy levels can seriously get affected, leading to ineffective workouts. So, make it a point to consume carbs before and after all your workouts. One very good option is bananas.
RULE 3: GET OVER CRUNCHES: For abs, you need to involve your entire core for them to show up. If you skip crunches and go for more core-engaging exercises like, burpees, HIIT, barbell squats and deadlifts, it will be much more helpful.
RULE 4: SAY YES TO FATS: Healthy fats, that is. Only go for poly- and monounsaturated fats, such as raw nuts, olive oil, avocados, fatty fish, chia seeds and the likes. However, this does not mean that you should overdo it. Just, don't be afraid of fats because fats help in controlling insulin levels, which helps in cutting down belly fat.
RULE 5: GO THE WEIGHTS WAY: No, they won't give you muscles. Doing weight training results differently for women than it does for men. If you plan on getting abs, weight training is a must.