How to get flat stomach and visible abs in a short time, regardless of whether you want to achieve your fitness goals or simply want to look good in a swimming suit. Getting visible abs requires dedication and hard work, but you don’t have to sit in the gym seven days a week or become a professional bodybuilder to achieve that. Instead, a few changes in your diet and lifestyle may be enough for serious, long-lasting results. Here are a few simple ways to get to your visible abs quickly and easily.

 

Do more cardio

Cardio, also called aerobic exercise, is any form of exercise that increases your heart rate. Regularly including cardio in your workout can help you burn excess fat and speed up the journey to a flat stomach. Studies show that cardio is especially effective when it comes to reducing belly fat, which can help you make your abdominal muscles more visible. One study found that performing cardio three to four times a week significantly reduced belly fat in 17 men. Another source consisting of 16 studies found that the more people did cardio exercises, the more fat they lost around the abdomen. Try to introduce about 20-40 minutes of moderate cardio training a day, or between 150-300 minutes a week. Activities such as running, walking, cycling, swimming or playing your favorite sports are just a few simple ways to incorporate cardio into your day.

Do abdominal exercises

The rectus abdominis is a long muscle that extends vertically along the length of your abdomen. Exercising these muscles is key to increasing muscle mass and achieving visible abs. However, keep in mind that just doing abdominal exercises alone will not reduce belly fat. For example, one study found that performing abs five days a week for six weeks had no effect on removing belly fat in 24 women. Instead, be sure to pair your abdominal exercises with a healthy diet and regular cardio to speed up fat burning and increase results.

Increase protein intake

Increased protein intake can help you lose weight, fight a fat stomach and help you get your desired abs. According to one study, consuming high-protein meals helped increase the feeling of satiety and stimulated appetite control in 27 overweight and obese men. Another study showed that people who increased their protein intake by only 15% reduced their calorie intake and noticed a significant reduction in body weight and body fat. Consuming protein after exercise can also help rebuild muscle tissue, as well as help muscle recovery. In addition, one study even found that a high-protein diet helped maintain metabolism and muscle mass during weight loss. Meat, eggs, seafood, legumes, nuts and seeds are just a few examples of healthy, high-protein foods that you can add to your diet. Protein can reduce calorie intake as well as reduce body weight and fat. It can also help rebuild muscle tissue and maintain muscle mass during weight loss.

 

Fitness Challenges

Organize your time and do short intensive fat-removal workouts at home that you can download from our Infinity Fit app. Our fitness app Infinity Fit offers programs that can help you get to your desired abs.

 

Try high-intensity interval training

High-intensity interval training, or HIIT, is a form of exercise that involves changes between intense activities and short recovery periods. HIIT speeds up the work of the heart and increases fat burning. Adding HIIT to your workout can increase weight loss and make it easier to gain visible abs. One study found that young men who performed HIIT training three times a week for 20 minutes lost an average of 4.4 pounds (2 kg) and saw a 17% reduction in belly fat over a 12-week period. Similarly, another study found that 17 women who worked HIIT twice a week for 16 weeks had reduced waist circumference.

Stay hydrated

Water is crucial for every aspect of health. It plays a role in everything, from removing harmful substances to regulating body temperature. If you are well hydrated, you can also improve your metabolism and burn more belly fat. In fact, one study found that drinking 500 milliliters of water temporarily increases energy consumption by 24% to 60 minutes after a meal. Other research shows that water can also reduce your appetite and increase weight loss. Another study of 48 middle-aged adults and the elderly found that people who drank water before each meal lost 44% more pounds over a 12-week period than those who did not. Water needs can vary depending on a variety of factors, including age, body weight and activity level. However, most research recommends drinking about 1-2 liters of water a day.

Stop eating processed foods

Processed foods such as chips, cookies, crackers and fast food usually have a large amount of carbohydrates, fats and sodium. And not only that! These foods usually have few healthy nutrients like fiber, protein, vitamins and minerals. Replace these unhealthy foods with foods full of protein and healthy fats that can help you lose weight faster and reduce belly fat. It takes more energy to digest foods rich in protein and fiber, which further burns more calories and maintains your metabolism. Fruits, vegetables, whole grains and legumes are some of the nutritious foods you can eat instead of processed foods.

 

Reduce processed carbs

Reducing your consumption of refined carbohydrates can help you lose excess fat and gain visible abdominal muscles. Processed carbohydrates lose most of their vitamins, minerals and fiber during processing, which means that the final product ultimately has little nutritional value. Eating a lot of processed carbohydrates can cause a drop in blood sugar levels, which can lead to increased hunger and food intake. Replace processed carbohydrates from foods such as pastries, pasta, and instead enjoy whole grains of wheat such as whole meal rice, barley, quinoa, and couscous to stay full and burn belly fat.

 

Get some fiber

Adding more high-fiber foods to your diet is one of the simplest methods to increase weight loss and achieve a flat stomach and visible abs. One study found that an increased fiber intake of 14 grams per day was associated with a 10% reduction in calorie intake and 4.2 pounds (1.9 kg) of weight loss. Research shows that getting enough fiber in your diet can also prevent you from gaining weight and accumulating fat. One study found that for each 10-gram increase in soluble fiber per day, participants lost 3.7% of belly fat over five years without any other dietary or exercise modifications. Fruits, vegetables, whole grains, nuts and seeds are just a few healthy foods high in fiber that you can add to your diet to burn belly fat. It is necessary to adhere to a healthy diet and lead an active lifestyle in order to achieve your goals. If you make a few simple healthy changes in your daily routine, you can get abs and improve your health at the same time. The Infinity Fit fitness app can help you change your lifestyle and achieve the desired results in shorter period.

 

  • We will leave a video at the end of the blog and you can try to do this short intensive workout for your stomach