abs in three weeks, for real?

 

" no problem, we can build that in three weeks” this was one of the multiple videos on YouTube about fitness myths about reducing belly fat in a few weeks; a matter of fact, when you search keywords such as abs over the internet, you will find “x” number of influencer that are promoting their fitness under cover of these fitness videos or blog.

Source: Mike Jones. (n.d.). A-man-flexing-his-abs. https://www.pexels.com. Pelex.com. Retrieved February 15, 2023, from https://www.pexels.com/photo/a-man-flexing-his-abs-8874392/.

 I have been working out since the age of 16, and currently, I am 26. I was doing all sorts of abs programs and exercises told by trainers, taking proteins, a good diet, and supplements; however, I haven’t felt any significant change in my abdomen. I have been active in sports for my entire life; I played cricket for my state once, and I play soccer. However, I could not achieve my six abs all these years, even though I had a slim stomach. So, what was the problem?

It was simple; I needed to track my calories properly; research has shown there is no direct way to burn belly fat only. Its entire body fat level has to be reduced to get those abs. For that, we must track the amount we take every day. So, how many calories do we need to reduce body fat?

Well, it depends on our body mass index. It is data based on our height and weight. Everyone’s daily required calorie intake is very different based on their BMI, gender, and level of physical activity. Usually, we must have reduced our calorie intake to a deficit more than our recommended BMI needs. For example, I have a BMI of 24.1, and my daily calorie requirement is around 2500-2600 calories. So, I have to take fewer calories than that amount to lose fat. Usually, a deficit of up to 500-700 calories is safe, as I know.

But getting that deficit is another massive problem for most of us, for me. Being an Indian, I have had a carb-based diet such as rotis and rice my entire life, along with regular fast-food, street food, and snacks, and things are worst now for me, as I am living alone as a student. But I have a solution to my problem, i.e., I take more protein-based diets and salads in my daily food to reduce my overall body fat and carbohydrate, sugar, and fat intake to the minimum I can.

Source: Geraud pfeiffer. (n.d.). Slices-of-bread-on-cutting-board. https://www.pexels.com. pexels. Retrieved February 15, 2023, from https://www.pexels.com/photo/slices-of-bread-on-cutting-board-6605208/.

For abs or fat reduction, we need a good amount of workout in the gym and cardio. But also, proper calorie intake diet with proteins and Vietnams. There is an old quote about weight loss; it is an 80:20 ratio. Eighty percent of weight loss is done in the kitchen, and the rest in the gym. So, I advise everyone seeking a perfect abdomen or fat loss. They should focus on their diet and calorie intake the most.

So I advise this valentine to start loving your body and take care of your calorie to get those six packs you have wanted for years.

author: Sanjay Singh Bisht