Fat-burning and Muscle Building Shortcuts to Abs
Follow these simple and easy tips to boost your fat loss, increase muscle mass and cheat your way a six pack and eye-popping abs!
#1 Get Spicy
Capsaicin is the main component of chilli and is the substance responsible for making you sweat and stings your tongue when eating. Not only that but Capsaicin has a metabolic boosting effect meaning more calories burned!
Just half a teaspoon of hot cayenne pepper increases calorie burn after a meal. It also helps decrease cravings for sweet, salty or fatty foods making it easier to keep the calories low!
#2 Stay Standing
A lot of people train their abs whilst lying down on the ground but this the best way to a six pack. Training your abs whilst standing is a lot more functional. It will also teach your body to activate its core more often and improve posture
One such exercise is a cable chop. Stand side on to a cable machine, select a lightweight and with straight arms, twist at the hips pulling the weight across your body. Ensure to keep a strong core and use it to control the weight.
That’s right, eat more of that gloopy white stuff you keep in your fridge. Yoghurt is a great food to snack on, being low in fat and high in protein.
Putting yoghurt in a shake is a great way of making it thicker and creamier. Thicker shakes have also been shown to keep you fuller for longer so another added bonus!
#4 Sleep on it
As most avid gym goers know sleep is crucial for performance and recovery. Lack of sleep increases your levels of cortisol – a stress hormone. Cortisol causes the body to retain fat stores on the stomach, therefore, covering your abs.
A study showed that if you keep your socks on sleep will be improved. wearing socks improves blood flow and assist in the release of the sleep hormone – melatonin. Another tip is to sleep on your left-hand side as this helps to reduce acid reflux
#5 Ramp up the Intensity
Performing a high-intensity workout a couple of times a week will do wonders. High-intensity exercise such as HIIT training, resistance circuits or weight training. Doing high-intensity exercise has been shown to increase testosterone and growth hormone helping you to get that six pack!
#6 Get Fishy
Taking a supplement of fish oils is a great way to cheat your way to a six-pack. Consuming a high-quality omega-3 has been shown to significantly increase lean mass and decrease fat mass.
Be wary of oxidised oils as they can do more harm than good! Try these from myprotein.
#7 Go Green
Drinking a cup of green tea has been shown to boost metabolism and thus burn more calories. The best time to consume a cup fo green tea is anywhere up to two hours after a meal. Doing so has been shown to increase fat breakdown by a third.
#8 Get your buzz on
Consuming caffeine about an hour before you workout is a great way to improve performance. Caffeine increases athletic endurance, boosts your metabolic rate. Both of these will result in a better workout and increased post-exercise fat burn.
See this other article about caffeine and weight loss! So before your next workout get a cup of joe in you and see how it goes!
#9 Keep rolling
Ab rollouts have been shown to be one of the most effective exercises for building your abs or rectus abdominal. They can be performed using a barbell, Swiss Ball or Power Wheel.
A strong, positive self-image is the best possible preparation for success – Joyce Brothers
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