GETTING a chiselled six-pack is one thing that many people will be sticking at the top of their list of New Year’s resolutions this coming January.
And one of the most common beliefs is that to get honed abs you need to spends hours in the gym doing crunches or sit-ups.
However a top PT and fitness expert has finally debunked this myth and revealed that there are several other easy steps to lose weight and get a buff tummy.
In particular, Harry Thomas, personal trainer and founder of No1 Fitness, says it all comes down to understanding food, training and moving more.
He said: “Many people still believe to this day that you need to lots of ab crunches to get a flatter stomach, but this is not the case.
“To have visible abs, depends quite a lot on how much body fat you have.
“The lower your fat percentage the more likely it is to see your definition. We all have muscle under there.”
Here, Harry takes us through his simple steps you can follow so you can get that ripped six-pack you’ve always wanted in 2020…
1. Abs are made in the kitchen
The food you eat can help promote weight loss, fight belly fat and support muscle growth on your road to six-pack abs.
In particular, Harry recommends people make sure they keep a track of the calories they are consuming and increase their protein intake.
“You may have heard the saying, ‘abs are made in the kitchen’ – well this is very true,” he says.
Nutrition will play a huge part in helping get them abs on show
“Nutrition will play a huge part in helping get them abs on show.
“You need to make sure that you are burning more than you are consuming, when looking at calories.
“Remember this will not happen over night, and its important to remain consistent, as it does take time. Stick at it and watch your definition improve.”
2. HIIT and circuit training
High-intensity training and exercise that significantly increases your heart rate is hugely effective when it comes to reducing belly fat – which can help make your abs more visible.
In particular, Harry says circuit training is a great way to hit every part of your stomach.
He says: “Long steady cardio sessions are good for burning fat.
“However if you want to maximise your results, I’d say HIIT or circuit training would be a preferred style to get the best results performing a number of exercises back to back.”
3. Resistance training
Although people may feel their abs working during crunches, Harry says this exercise alone is not challenging enough to lower your body fat.
Instead, he suggests doing more resistance training with cables and suspension trainers to really work your core muscles.
“You will get much more success from resistance training, performing compound movements, which will be more challenging and will work a number of muscle groups,” he says.
“You need to stress the body to get changes.
“Movements that involve rotations and side to side movements are great to challenge the core muscles, so using equipment like the cable machines and suspension trainers are perfect for this.”
4. Count your steps
The best way to lose weight and get abs is simply to move more – which will help burn calories.
Harry says you can make it simple by just paying attention to your step count.
The more you move the better
He says: “Increasing activity throughout your week outside the gym will burn more energy.
“Start paying attention to your steps throughout the day and are you able to squeeze in a few more workouts in your week.
“I recommend a minimum or 10000 per day, but if you are way short of that, aim to beat your average score. The more you move the better.”
5. Get squatting
Doing squats does a lot more than just build you a Kim Kardashian-style booty, according to Harry.
In particular, he says they’re the secret to strong abs as they give then that extra kick and improve core strength and definition.
This is because when performing a squat, your abs and core face constant tension – as this tension prevents you from falling over.
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Harry says: “Exercises like squats and dead-lifts are really good for your stomach as they are taxing and use a number of muscle groups.
“It is important to add these into your training programme.”
You can sign up to Harry’s gym No1 Fitness here.