Logo
Brandon Carter | Start Here

How to Get Defined Abs Fast!




Abs on Fleek !

Do you want to know how to get defined abs fast? The secret isn't a thousand sit-ups or even using the latest ab exerciser promoted on a Saturday morning infomercial.

Keys for Building Strong Abs and Losing Abdominal Fat

You can have the greatest, most muscular set of abs in the world, but if they are blanketed by a layer of body fat, they are going to be out of sight. In order to rid yourself of the extra body fat around your midsection, you need to incorporate effective cardio sessions into your fitness plan. You cannot spot-reduce the midsection by doing extra ab exercises like crunches or sit-ups. You must first burn off the body fat through proper cardio to properly define the area.Abdominal training by itself will not do much. Cardio needs to be intense enough to do the trick. Three to four sessions a week of intense jogging, running, using the Stairmaster, jumping rope, or biking should be enough to get the process in gear. Swimming, hiking, and taking aerobics classes are beneficial as well. Nothing beats jogging or running. It is the most intense, efficient, and effective method of burning calories. If running outside hurts your joints, try running inside on a treadmill or outside on a dirt path. It definitely is easier on the body.

Again, you NEED three to four intense cardio sessions a week to help create a calorie deficit and help rid the body of the fat that covers your abs.

When it comes to a high-speed cardio session, HIIT cardio is as intense as they come.

https://www.youtube.com/embed/jr6DuNMTQBc

Proper Nutrition

Do not sabotage your results in the gym by giving yourself a passport to pig out. Ridding the body of fat once and for all is accomplished by proper nutrition even more so than incorporating cardio. At the end of the day, if you have consumed more calories than you have expended, you add body fat. You need to burn more calories than you consume.

Nutrition is important because you can reduce the amount of calories you take in, therefore greatly having an effect on the amount which you have to expend through cardio. Eat five to six small, well-balanced meals spaced apart about every two to three hours. Try to keep something healthy on hand.

salmon-body-building-food

If not, when you become real hungry, you will opt for something that isn't as good for you. When you become overly hungry, all rational thinking goes out the window.

But it is important to get something in you. Not eating on time or at all is almost as bad as eating too much. Keep protein intake high (approximately 50% of daily calories), carbs moderate (40%), and fats minimal (10%).

Muscle fiber is made of tightly-wounded protein molecules that is damaged during a workout, so you need more protein than the sedentary person to help that muscle tissue repair itself. Carbohydrates have an important role in the body, but do not base your meals on them. Try to avoid simple sugars like cane sugar, honey, fruit juices, syrups, and even a lot of fruit.

Drink at least a gallon of clean water each day as well. It will help in nutrient absorption and digestion and will help flush toxins from the body.

Bottom line, make sure you are supplying your body with well-balanced, healthy food every two to three hours.

Weight Training the Abdominals

Here is where most people go wrong in their attempt to develop their abs. I often ask those I train, "Would you train your biceps with sets of 50 reps with no weight?" Of course, they say "no." How about your chest, 50 reps with no weights? Another "no." I then ask, "Then why would you do that with your abs?"

Here's an important key: if you want proper ab development, you need to add resistance (weight) to your ab exercises. Abs are muscles just like biceps, triceps, pecs, glutes, etc. You need resistance to properly strengthen and build them. The same goes for abdominals.

https://www.youtube.com/embed/YCmYqgrDKQk

Get Rock Hard Abs Now

Start by customizing a meal plan to ensure you stay on track with the foods you eat to fuel your body. Complement your diet with The Simple Shredded Solution routine for torching the fat off your body while gaining rock hard muscle in the process. If you want to know how to get defined abs, this is the program to kick start the process. Your abs will stand out like a Greek God (or Goddess) in no time.