What it takes to get sexy abs
As women it is more difficult for us to lose belly fat and keep it off. Regardless of how much fat you have covering you midsection, under it are abs - you just can't see them because they are covered by fat. To make them visible we are going to need to lose all that belly fat and tone the muscles underneath. The difference between people who have abs and those who don't is simple. People with visible ab do not have fat and water over their abs. They have a lower body weight percentage.
Types of Stomach Fats
There are two types of fat in your midsection: Visceral fat (fat that surrounds and protects your internal organs) and Subcutaneous fat (fat that builds up under the skin).
Visceral fat is the type of fat that is responsible for the famous "beer belly". It is a lot harder and required more effort to lose than the other type of fat. This is also the type of fat that is associated with common health problems like high blood pressure, cardiovascular disease, and diabetes.
Subcutaneous fat is the fat that you can pinch or grab onto. This type of fat has less of a negative impact on your health and is much easier to lose.
Common Belly Fat Causes
It's a fact that women are genetically programed to hold more fat around our belly than men. This also makes losing belly fat and showing abs a little more challenging. The ideal body fat percentage for visible abs in men is between 10-12%. This percentage increases to between 15-17% for women. There are a few things that can cause to increased belly fat:
- Lack of sleep
- High sugar and bad fat diet
- Not enough exercise
- High stress
- Eating too much processed foods
- Drinking too much alcohol
How to Reverse the Belly Fat
So how do we address these issues? First thing to examine is your diet and learn the difference between good fats and bad fats. Try to stick to good fats like olive oil, nuts, oily fish, and flax seed. Next you will want to avoid sugary foods and even try to completely cut sugar out of your diet. Foods that are high in sugar include most processed foods. Lastly you will want to increase your protein intake and reduce your carb intake. Some of you will even choose to fast track your belly weight loss by following a Ketogenic diet.
It would be a smart idea to download a calorie tracking app that will help you stay within your budgeted daily calorie intake. Many calorie tracking apps like "MyFitnessPal" will also track your daily marcos. Last diet adjustment you should make it to avoid drinking alcohol as much as possible. If you must, drink a glass of red wine on occasion.
Sleep is another common and often forgotten factor that can contribute to weight gain, especially around the mid section. Not getting enough sleep can cause an unbalance in hormone and these can cause you to over eat and crave food that is high in sugar throughout your day. Try to aim for 6 to 8 hours of quality sleep every night
DID YOU KNOW?
Chronic sleep lose can cause you metabolism to drop 30 to 40%?!
If you are not already exercising on a regular basis, get ready to start. Your fitness routine should be well balancing with cardio, HITT, and strength training. Over the course of one week you should have 3 cardio or HIIT days and two strength training days. HIIT workout can burn up to 50% more fat than steady paced cardio workouts. On days off you can rest or go for a low impact workout like yoga.
Your exercise should be based on your body weight and BMI. If you have alot of weight to lose (body fat is over 25%) than start out with only cardio. And regardless of your BMI, consult with a doctor to ensure your fitness routine is safe and healthy for your body and age.
Using your body weight for strength training is what is going to really work your core. The best strength training I know for women is Body Weight Burn, required no gym or equipment and you can do it at home.
Here is a quick little reference of all the workouts you can do that will target different stomach muscles:
If you follow these principles day after day you'll get those slim sexy abs in no time! If your mid section is really a issue and this is where you store a lot of your fat you might want to check out the "My Bikini Belly" workout program!