Tag: fitbody

A Quarter to Six Pack Abs!

I would have to say probably one of the most questions I get asked from girls is how to get defined flat abs. I also see so many girls doing a thousand sit-ups in hope they will get a flatter tummy. Well let me tell you that getting a tight toned tummy isn’t just about sit-ups. There is no one killer exercise to get your abs to show up…

Here’s the truth.

When it comes to getting a flat and defines abs, nutrition is 80%, exercise 20%. Why?

Because staying in a caloric deficit is essential for burning fat and revealing defined abs .It is good to know how many calories we should be eating every day, especially in the beginning. There is a plenty of different free apps or calorie calculators online that will help you determine your daily calories intake and make sure you don’t eat too few calories (if your body isn’t getting enough calories, it will begin to hold on to its fat stores to conserve energy. You also need the energy from calories to train hard during your workout sessions!).

My top nutrition rules that helped me achieve and maintain (over 6 years now!) flat and defined abs aka six pack:

  • I drink large glass of water 30min before every meal and snacks (min 5 a day)
  • I don’t drink my calories – stay away from fruit juices and sodas that are high in sugar
  • My snacks are mainly nuts and avocado (healthy fats)
  • Lean protein at every meal – protein minimizes hunger
  • Slash intake of refined flour/grains–try brown rice, quinoa
  • No carbs after lunch – eat lean and green at night (protein and veggies are best)
  • Read labels – stay away from artificial ingredients
  • Get portion size right (you should not feel tired/heavy after your meal)
  • I don’t eat when I’m not hungry
  • Min 3 days a week meatless – I eat more beans and nuts
  • I avoid deep fried foods

My TOP 2 rules of all:

1.Lower Your Carbohydrate Intake

Your body’s first choice for energy are carbohydrates, while its second choice is fat. Once your body has used up its store of carbohydrate, it will begin burning fat for fuel. But if you eat too many carbs, especially the unhealthy refined type, fat-burning will be slow or non-existent.

2.Eat Enough Protein

Your body uses protein to make muscle. If you’re not getting enough protein, you won’t have the raw material to build ripped abdominal muscles. Protein also helps fill you up, so you can eat less and stay in a calorie deficit.

My abs exercise routine:

  • I do High-Intensity Interval training (HIIT)- 15 min four times a week. For example, a good starter workout is running as fast as you can for 1 minute and then walking for 2 minutes.

Repeat that 3-minute interval five times for a 15-minute ( You can do HIIT on the stationary bike, elliptical, rowing machine, or treadmill. You can also do it cycling or running outdoors. Warm up and cool down walking, jogging or pedaling at an easy pace for 5 minutes). In my case it’s a full-body workout – I mix in exercises for each body part!

Check out my free workouts – A Quarter To Fitness – on YouTubehttps://www.youtube.com/channel/UCuiKN-tB2YVszy0mUBzBlVw)

  • I do LISS cardio ( Low-Intensity Sustained State ) on the days I don’t feel the energy for crazy, intense workouts – any cardio- and aerobic-based activity that’s performed at a low intensity but for a prolonged period (typically 30 to 60 minutes) – I do power walking on treadmill or outside walking with my baby girl
  • Targeted ab training – 15 min x 2 a week (try my super effective workouts on my YouTube channel – A Quarter To Fitness – https://www.youtube.com/channel/UCuiKN-tB2YVszy0mUBzBlVw).

Feel free to message me at fitnesswithkarol@gmail.com and I will help you determine your daily calorie needs! Let’s get fit for life!! <3 <3