Most women struggle with belly fat despite the hundreds of crunches they do every day. Some spend hours in the gym working on their abs and the results are not visible. Strong, well-defined abs are considered a sign of health and fitness. Unfortunately, these muscles are usually covered with subcutaneous fat. Eating healthy is the only way to lose those extra pounds and get tight abs. Here are five common reasons why most women struggle to build perfect abs:
Too much body fat
In general, women need to get below 14 to 16 percent body fat to really show the abs. Crunches and sit-ups alone are not enough to reduce fat concentrations in the fat. What is needed is a good diet combined with strength training and high intensity training. Most meals should be low in carbohydrates and high in protein from lean meats, fish and vegetables. There is no need to train or use fat burners seven days a week, diet is the key to tight abs.
Only do crunches
Another common mistake that keeps those abs from showing is to only do crunches. It is impossible to get rid of fat covering these muscles with crunches. Abs training has its part, but most people just overdo it. The only way to lose belly fat is to gradually burn it from the entire body through diet, HIIT and heavy lifting. The abs are just any other muscle, so they need time to recover from exercise. Ideally, these muscles should be trained once every three days or twice a week.
Do not lift weights
This training error is common in women. Most women spend hours on the stationary bike or treadmill, but ignore strength training. Cable pull-downs, cable crunches, deadlifts, squats, dumbbell swings and pushups are more effective for the abs than any cardio workout. Heavy lifts strengthen core muscles, increase metabolism and increase testosterone levels, which helps burn fat.
Wrong food Creating a calorie deficit is not enough to get tight abs. Proteins, carbohydrates and fats, are processed by the body in different ways based on meal timing, exercise intensity, metabolism and other factors. A high-carb, low-calorie diet will be less effective for building abs compared to a low-carb, high-protein diet that has more calories. Sugar and carbohydrates raise blood sugar levels and trigger insulin spikes. Unless used for instant energy, the extra carbohydrates are stored as fat. Fat and protein, on the other hand, have a negligible influence on blood sugar levels. Those trying to lose belly fat should include protein and cut back on carbohydrates. It's also important to choose healthy foods and avoid fat-boosting ingredients, such as high fructose corn syrup and trans fats.
Too little sleep
Researchers have linked sleep deprivation to a higher risk of obesity and weight gain. Poor sleep raises levels of the stress hormone cortisol, which promotes fat storage in the abdominal area. In addition, cortisol lowers testosterone and growth hormone levels, triggers hunger pangs and lowers energy expenditure during the day. When it comes to building a six pack, rest is just as important as diet and exercise.
