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What it takes to get sexy abs for Women
The truth is... As women it is more difficult for us to lose belly fat and keep it off than men.
This doesn't give us the excuse to just forget about it! Using a few techniques and some determination you can easily achieve amazing sexy abs with minimal belly fat!
The first thing you need to understand is...
...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.
This is the number 1 key to understand. That if you lower your belly fat then you will have abs everyone wants to gawk at right away. Then, toning them is just icing on the cake - figuratively!
To make your abs 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 abs do not have a lot of fat (and water over their abs).
Types of Stomach Fats
There are two types of fat in your midsection:
- Visceral fat - fat that surrounds and protects your internal organs
- Subcutaneous fat - fat that builds up under the skin, this is public enemy #1 for anyone who wants a 6-pack
Visceral fat is the type of fat that is responsible for the famous "beer belly". It is a lot harder and requires 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.
Visceral fat can also lead to a condition known as skinny fat.
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. However, it has a more negative impact on our appearance. (to us and others)
Obviously, we want to look and feel great! But we also need to take care of the visceral fat to make us healthier.
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 an increase in belly fat:
- Lack of sleep
- High sugar and bad fat diet
- Not enough exercise
- High stress (stress makes our bodies store more fat)
- Eating too much processed foods
- Drinking too much alcohol (alcohol is very high in calories)
How to Reverse the Belly Fat
Eating Habits for flat abs:
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,
- coconut oil (FAVORITE!)
- oily fish,
- flax seed.
You generally want to consume less vegetable oils. Vegetable oil, canola oil, etc...
Foods that are high in sugar include:
- most processed foods.
- sweet tea
- most cereal
- fruit juice, this one surprised me.
Lastly you will want to increase your protein intake and reduce your carbohydrate intake.
Some of you will even choose to fast track your belly weight loss by following a Ketogenic diet. This is a diet that cuts out sugar, following one has changed my life. It's so hard to cut sugar out all on your own! I love my keto cookbook for making low sugar food.
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 macros (Carbohydrates, protein, and fat).
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 Habits for flat abs:
Sleep is probably the number one thing to focus on to lose weight!
This might be crazy to think about. But it is really true. Check out this study here if you'd like.
Sleep is often a forgotten factor that can seriously contribute to weight gain, especially around the mid section.
Not getting enough sleep can cause an inbalance in hormones 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.
However, it's not so much how many hours you get every night. It's about how deep of sleep you get. Deep sleep rebuilds your body and produces hormones to raise your metabolism so you burn more calories overall.
To get the best sleep imaginable I recommend 3 products, just click to read more about them and see if they can help you:
- go2sleep ring which is the best product on the market for tracking sleep. Part of getting better sleep is to track it so you know you numbers. Just like your personal finances or business.However Biostrap with the sleep lab would probably be my number 1 choice since it does more than just sleep and is as good as the go2sleep ring.
- Healthycell REM sleep gel - I'd highly recommend adding it to a smoothie (I call it my sleep smoothie) since it doesn't have a very good taste.
- Resurge - this is the best product on the market right now for getting a deeper sleep, losing weight, and just becoming much healthier overall.
DID YOU KNOW?
Chronic sleep loss can cause you metabolism to drop 30 to 40%?!
If you are not already exercising on a regular basis, get ready to start!
Over the course of one week you should have three 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 a lot 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!