Are you someone who wishes they could show off a sculpted and toned six-pack?
We thought so.
It takes a lot of work to gain a six-pack. Whether you spend most of your days in the gym or sticking to a rigorous diet, it’s not easy. Getting a six-pack usually means reducing the amount of subcutaneous body fat you store around your stomach. According to a 2018 study, the average body fat percentage of those with a visible six-pack is 10–12% for men and 16–20% for women.
That’s why we’ve found these simple and easy ways to help you drop body fat and gain a six-pack.
1. Drink more water
It’s no secret. We burn more calories by increasing our metabolism speed. Those who exercise more have a higher metabolism speed, which means they even burn calories while resting. However, drinking water may help you burn extra calories to reveal your six-pack. A study by The Journal of Clinical Endocrinology and Metabolism found that drinking 500ml of cold water can increase your metabolism by up to 30%.
2. Get 7 hours of sleep
We all know that sleep is vital for a healthy lifestyle, but did you know that a lack of sleep can cause you to gain weight? Those who sleep for less than 7 hours a night have higher average body mass indexes and tendency for obesity than those who sleep more, according to a 2018 study. In addition, a lack of sleep has negative effects on ghrelin, leptin, and insulin, which are needed for regulating hunger and storing fat in the body.
3. Exercise regularly
It sounds obvious, but exercising is key when working on a six-pack. It reduces your body fat percentage and helps to increase your metabolism speed. Research has found that aerobic exercise and resistance training can help reduce body fat. However, aerobic exercises burn more calories during a workout than after exercising, whereas anaerobic activities are better for building muscle.
4. Eat a balanced diet
Regularly eating a diet of fresh fruits, vegetables, and lean protein is a great way to increase your health. In fact, a 2020 study found that women who regularly eat fruit and vegetables lost weight and reduced their body fat. Similarly, consuming protein is important for weight loss. According to The Journal of Obesity & Metabolic Syndrome, eating more than the recommended dietary intake of protein can decrease body fat and maintain lean muscle mass.
5. Wear heat trapping sauna-wear
Extreme heat causes our bodies to respond in several ways that can actually help us gain a six-pack. Norepinephrine is a hormone that gets released under heat stress, which increases alertness, muscle activity, and heart rate. When working out in hot temperatures, your body also releases an increased amount of a protein called Heat Shock Protein (HSP). It supports muscle recovery and growth by driving amino acids to the muscles. However, if you don’t have access to a hot gym, saunawear can trap in the heat to help you build a six-pack. Check out our top-rated saunawear collection here to get started on your six-pack today!