ABS/FLAT STOMACH - HOW DO YOU GET THEM?!
✨Here is a few of my tips that we practice weekly to try and keep them abs in check 👀✨
1️⃣BODY FAT - you need to get your overall body fat % down most importantly! To lower your body fat, you need to be eating in a calorie deficit = eating less calories than you are burning either daily or on a weekly basis!
2️⃣ NUTRITION - you must clean up the majority of your weekly meals! These are our favourite ‘go to’ macronutrients we have throughout the week! ▪️Proteins - around 1g of protein per lb of body weight daily - chicken, extra lean beef, turkey, steak, Greek yoghurt, whey protein
▪️Carbs - go higher on these than fats on weight training days - potatoes, low fat noodles, pasta
▪️Fats - cashew nuts, eggs, unsalted butter & low fat cheese
Track these in @myfitnesspal
at least at the start to make sure you are accountable & then you will find out what really does and doesn’t work for you!
3️⃣ STRENGTH TRAINING - so key to building lean muscle & lowering body fat!! Strength train your abs 2/3 times a week - not by doing 500 sit ups/crunches! But by working your abs muscles under tension for 10-15 reps as you would any other muscle!! Our favourites are LSits, hanging leg raises & ab wheel roll outs
4️⃣ HYDRATION - this is so so important! We make sure to get at least 4 litres of water a day! The more water you drink = the less water your body will hold! It also helps reduce hunger levels, as a lot of the time we are just thirsty & eat as we are bored! So grab some water instead👍🏼
The key is to get your body fat down to see the abs that are in there!👀💪
DM us if you want any more help on these!👌