How to get a rock-hard stomach for that hot beach bod
Strengthening the core and eating clean are the secrets to the everelusive flat tummy
If you train your abs for two days back to back, then make sure you take two days of rest. ILU SINGH FITNESS EXPERT
You need a healthy digestive system and fast metabolism, and fruits help you achieve that. Know your body before you plan a diet chart.
AMARESH OJHA FITNESS EXPERT
One reason why we love our icons is that they give us goals, be it the svelte Katrina Kaif in Kala Chashma or Kamli, Varun Dhawan’s famous six-pack, or divas Mandira Bedi and Sushmita Sen raising the bar with their post-workout pictures on social media. But as summer approaches, our struggles with those everelusive beach-ready abs come back to haunt us again.
According to fitness experts Amaresh Ojha and Ilu Singh, who believe in the mantra, ‘Eat clean, lift heavy’, a desirable core and abs can be achieved by keeping a few things in mind.
HOW THE AB GAME WORKS
Targeting fat: Your belly has two types of belly fat — subcutaneous and visceral. The former, also known as spare tire, is fat just beneath the skin, and cannot be targeted. The only way to get rid of this is by reducing your overall weight of the body, which can be achieved with proper nutrition, and an exercise regime comprising weightlifting and cardio. However, losing body weight only by doing cardio or practising unhealthy methods will cause your skin to hang and have no firmness. Visceral fat is deep belly fat stored primarily around your organs such as stomach, liver, and pancreas. This can be targeted and reduced by eating a high fibre, low-carb diet, complemented by proper sleep.
Focus on core: The secret to a six-pack is a strong, stable core. Instead of focusing specifically on abs, focus on your entire core — the abdomen, lower back, and pelvis. This doesn’t mean you stop doing those crunches — it means you should add exercises like planks and battle ropes to your arsenal. Go for short cardio sessions (ten minutes), and focus on the right form, instead of the number of repetitions.
Amp up the intensity: There is no need to do one thousand crunches a day. Avoid overtraining. Instead, focus on compound lifts such as squats/deadlifts, which are excellent for your core. They also help maintain better form in ab exercises. Three days of weight training, combined with strength and core training two days a week, is the ideal workout.
ABS ARE MADE IN THE KITCHEN
Eating clean is important to realise the benefits of your hard work in the gym.
Protein: Opt for lean protein (eggs, chicken and turkey, low-fat dairy, and fish). Your recommended protein intake depends on a number of factors (daily physical activity, height and body weight, workout goal), and can be easily calculated online.
Chuck refined carbs: These are digested by the body easily, and can spike blood sugar levels. What’s worse — in case of excessive blood sugar, extra sugar is converted to fat. Opt for complex carbs that contain fibre, and are digested slowly.
Yoghurt: The food aids digestive health. Probiotics have also been deemed helpful in reducing belly fat.
Fibre: Starving yourself is neither easy nor advisable. So, gorge, but on fruits such as guavas, raspberries and apples, and sprouts. Fibrerich foods keep you full for longer with fewer calories.
Hydration: This is necessary to prevent bloating and to flush out the excess sodium. Excess sodium means water retention, and hence water weight in your lower stomach.