You need to know Diet plays a huge role, even if genetically you have the best abs you will not be able to see them if they are covered with fat. You must prepare your meals ahead of time so you have less chances to cheat, and you know ahead of time what you need to eat.
Try to eat 4-5 small meals instead of 3 regular size meals,this will boost your metabolism and keep your glucose level stable. Next try to play with carbohydrate levels by doing a high day followed by a medium day and low day, then start again.
Don’t try to lose more than one kg a week because then you are losing muscle. Look at the mirror every week if it does not seem you losing weight reduce more calories slowly. Now when your nutrition is on point we can move forward to Cardio, You have to add at least 4 times a week aerobic exercise for 20-30 minutes it can be Treadmill or the stationary bike that prefers mornings on an empty stomach. Try to do interval training that will help to burn more fat.once your diet and cardio on point we will move to phase 3 which is training.
In order to see your abs muscles you need to have low body fat and you need to build the abdominal muscle. Ab training will definitely build and develop the ab muscles to make them be visible and more defined.
There are many exercises for the abdominal but first you must learn the mind connection with the muscle. What I mean by that is you must feel the contraction of ab muscles when you train, squeezing the muscles of the ab when you train them doing the exercises slowly. You do not need a few hundred sit ups every day. It is how you squeeze the muscle of the ab and feel it, then it becomes extremely hard and effective. I would choose three exercises for my abs workout.
straight sit ups 4 sets 15-20 reps ( Monday, Tuesday, Thursday, Friday )
side sit ups 4 sets 15-20 reps ( Monday, Tuesday, Thursday, Friday )
leg raises 4 sets 15-20 reps ( Monday, Tuesday, Thursday, Friday )
Put the work on these 3 exercises, with nutrition and cardio and in 8 weeks you will be turning some heads in the swimming pool or at the beach.
By Alex Hanna 3 times Nabba Mr World