Wanting those perfectly defined, sculpted abs but wanting that burger and fries at Relish even more is a struggle. But not to worry! With just a few tips, you’ll be on your way to the abs of your dreams!
1. Abs are made in the kitchen.
You’ve probably heard this numerous times, but it’s true. You can do crunches all you want, but those abs will never show if you’re not eating correctly. The first step to having a strong core is fixing your diet. Each time you take a bite of pizza at Satchel’s or frozen yogurt at Yogurtology, really think. Don’t get me wrong, it is absolutely necessary to treat yourself, but try to limit your splurges to once a week. As soon as you get in the habit of eating healthier, you won’t crave the junk food. Make a delicious salad at Croutons or order a bowl at Chipotle with brown rice instead of a burrito. The key here is to eat healthier, not eat less.
2. Sleep more.
It’s no secret that the more you sleep, the more energy you’ll have. You may pride yourself for functioning on three hours of sleep every night, but pulling an all-nighter for that Chemistry test will hurt your ability to do well in school and keep your body from burning fat. According to a University of Chicago study, people who sleep less took in about 220 more calories per day than those who got a sufficient amount of sleep.
Sleep is meant to refresh your body for the busy day you have ahead. The less you sleep, the more stressed you’ll feel. And stress can actually cause people to store more fat — Midnight Cookies, anyone? If you don’t allow your body to recover sufficiently, how are you possibly going to be able to get through the day, let alone a trip to Southwest Recreation Center? Don’t sacrifice your body just trying to memorize Calculus formulas last minute or watch Orange is the New Black until your eyes burn. Put everything away, relax, and try to get at least eight hours of sleep every night.
3. Eat when you’re hungry.
Eating six small meals a day is actually proven to be more efficient in burning belly fat than eating three large meals a day (and burning belly fat is a necessity to get those abs to shine). Snacking keeps your metabolism going and your body from being hungry. The longer you wait between meals, the more your stomach growls and the more likely you are to overeat. We have all witnessed our bodies give in after not eating since breakfast and binging on a whole box of Oreos at 1 AM.
By eating more frequently, you’ll eliminate this from ever happening. Listen to your stomach, if you’re hungry, don’t be afraid to eat (as long as it’s healthy)! Pack in the protein, and try to make sure every meal you eat has a sufficient amount of protein to strengthen those muscles. Pure Protein ® sells bars and shakes in a variety of delicious flavors, each containing about 20 grams of protein or more.
4. Do cardio in moderation.
Just doing cardio is not the answer to defined abs. Yes, cardio does help burn fat to get those abs to show, but overdoing cardio workouts and not lifting enough will not get the results you want. Stick to doing about three cardio workouts a week for 30 minutes each. You may be drawn to the elliptical machines at the Student Recreation & Fitness Center so you can watch E! News while you sweat, but you must choose the right type of cardio workouts for your abs. Jumping jacks, jump rope, burpees, jumping squats and mountain climbers are great workouts to raise your heart rate and target your abs at the same time.
5. LIFT! LIFT! LIFT!
If all you do is crunches, it will take you years to get those sculpted abs. You have to strengthen your entire body and not just focus on strengthening your core. A vital part of getting abs is working out all of your muscles, so do your leg press, squats, bench press and bicep curls. Your muscles work together, and I guarantee you won’t look like a body builder for lifting weights. Yes, you want to do specific core workouts like planks, V holds, leg lifts and Russian twists, but make sure that’s not all you do. Southwest and Student Rec have many options for weightlifting, so there is no excuse! If you can’t make it to the gym as often as you’d like, head on over to Sports Authority on Newberry Road, and pick up a few dumbbells to keep in your room.
Remember, results take time, and every workout counts. Doing a one-minute plank or two minutes of jumping jacks every night before bed will make a difference in the long run. Stay healthy and lift heavy, collegiettes™!