How Can Abs Be Built With A Keto Diet?
- 20 Jul, 2020
Abs also known as six packs are modern times bodybuilding goals. For an obese person, building abs becomes a tedious job. The excess fat gets redirected to form muscles. The more fat you have on your body, the longer time it will take to showcase abs. It is true for a fact that abs cannot just emerge in a pinch. With the correct form of exercise, it is necessary to have the right kind of diet for you.
Keto diet mainly consists of high fat and protein meals and very low carb diets. The low carbohydrate diet stops the formation of excess amounts of glucose. Instead, the fat is broken down into ketones which act as a fuel for the body.
The keto diet has been named after the ketone body. It has been observed that even fat can be an essential for the body whereas carbohydrate is a silent killer. The keto diet focuses on removing all the food products which are high in carbohydrates.The carbohydrate intake should be 30 gram of carbs per day. This will let the body get into the state of metabolism called ketosis.The protein content should also be higher in the diet. The excess protein gets converted into blood sugar in the human body. Except burning fat, keto diet holds much more health benefits for the human kind.
SIX PACKS (ABS)
The muscle responsible for the formation of six packs appearance is the rectus abdominis which is present at the abdomen region. The structure of the bone is a long, flat band of tires which is elevated from pubic bone to the ribs.The major function of these muscles is to hold the organs together in a specific place by lying internally.
It is divided into two halves, right half and a left half which are parallel to each other. Each half consists of three segments each which makes it six segments. These six segments or bands give it an appearance of six packs.
Six packs will not be visible to anyone without any exercise and proper diet. It needs a certain exercise routine to have a perfect body shape. It might include crunches or hard levels of crunches. This will be discussed in a later part of the article.
There are certain people who are genetically supported for the formation of six packs. There is another group of people who do not have genetic makeup for the six packs. It is because of the thick skin and tissues surrounding the rectus abdominis.
HOW TO ACHIEVE SIX PACKS?
To achieve six packs, it is necessary to use fat for energy. At times, people and athletes tend to incorporate certain supplements in their diets. These supplements may be of essential amino acids.
It is observed that proteins or amino acids play a great role in forming the muscle mass. After the muscle mass starts forming, with the help of correct exercise the mass is redirected to its needed place.
HOW DOES KETO HELP IN SIX PACK ABS?
Six pack abs cannot be formed without a particular diet and eating habit. It is true that keto diet includes high fat content in diet but it must not be saturated fat. Saturated fat is the unhealthiest type of fat. Instead of fat loss, it leads to the increase of weight.
There can be certain side effects of the keto diet such as:
- Keto flu – It is a short term side effect because of the extensive change in the diet.
- Cholesterol levels – In the starting phase of the ketogenic diet, there might be a certain imbalance in the cholesterol levels.
SOME WAYS ARE :
To achieve ketosis, the major factor can be the low amount of carbohydrate. The daily meals should consist of other macronutrients such as fats and proteins. Ketones will provide you with the much needed energy.
Fun fact about fats and proteins: They increase the satiety level and make you feel fuller for a longer time. This reduces the calorie intake. This will lead to the fat loss from the abdominal region.The calorie reduction should be 500 calories per day. But if you are exercising as well then keep a note of the calories you are reducing with it.
INCREASE PROTEIN CONTENT
It is generally observed in keto diet that dieters tend to suffer from muscle loss. To maintain the muscle mass, protein intake is used. You can also consume protein supplements. High protein content and glutamic acid are the basics of achieving six packs.
Studies show that the people who want to lose weight were successfully able to preserve lean muscle mass. It improves the body composition in comparison with those who ate less protein.Protein rich foods might include chicken, beef, turkey, fish, legumes, nuts and dairy products. You can also include protein shakes in your diet.
INCREASED FAT CONTENT
Fat is a type of macronutrient which gets absorbed by the body and is used as a source of energy. Due to the keto diet, approximately 60% of calories should be from fat in the meal. But it is important to know the difference between the healthy and unhealthy fat. Extremely high fat might put your efforts on hold.The healthy fat sources are avocados, cheese, olive oil, coconut oil, fatty fish, chia seeds and full fat yogurt.
TRACK YOUR RECORD
It is important to keep a track of your weight loss journey and six pack journeys. This way you can know your strengths and weaknesses.Tracking your record will also make you aware of the mistakes you have been committing. Be true to yourself.
HIGH INTENSITY INTERVAL TRAINING
High intensity interval training (HIIT) is a kind of interval training. It refers to a specific type of exercise routine which requires high intensity of workouts with the frequent resting period. In HIIT, cardio sessions are arranged. Cardio sessions must be of higher intensity. The sessions must be 20-90 seconds at a time.
WORKOUTS FOR SIX PACK ABS
The workout for six pack abs requires precision and intense training. It is important that you be regular in exercising.
Lie on a flat surface facing downwards. Prepare yourself in a forearm plank position. Elbows must be under your shoulder and hands should be made into a fist. Keep a note the forearms must be parallel to each other. Hold for 10-20 seconds. While you are holding up, squeeze your body as tight as possible and take diaphoretic breaths.
In this exercise make sure that you are lying facing up and arms must be straight above your shoulder. Gradually move your knees over your hip and bend at your knees. Calf should form a 90 degree angle. Simultaneously lower your left arm above your head and straighten your right leg. Pause and return to the starting position. Lower back must stay straight and in contact with the floor.
DUMBBELL SIDE BEND
Stand with your feet apart. Make sure your hips should also be apart. Hold a dumbbell in your right hand facing inwards. Keep your back straight and bend to the side. Bend your waist as much as possible. Hold for one second and return to the position. Repeat at least 10-20 times. The weight of the dumbbell should be according to your strength of the core.
BARBELL BACK SQUAT
Your feet should be apart from each other. Lift a barbell evenly. Bring back your glutes to the back and form a structure of a chair. Bend the knees as much as possible. Press with your heels and return to the starting position. Repeat it for 10-15 times.BOTTOM LINE
Keto friendly vegetable and food sources are helpful for the body to regain its perfect shape. Even to gain six packs, it is necessary to regulate your weight and muscles to the right direction.Keto diet will take the responsibility of reducing your fat and belly fat. It will also help you to protect the muscle mass.
Exercise will redirect the excess weight and bring back the underneath layer of abs by proper exercising.The most important thing to remember is that just the keto diet will not help you to gain six packs. It is necessary for you to have patience.It is a long term process and might take time for the perfect body. It is assured that abs can appear with efficiency.
Stay keto! Keep exercising!