Are you someone who wishes you could show off a sculpted and toned six-pack?
We thought so.
It takes a lot of work to get a six-pack. Whether you spend most of your days at the gym or follow a strict 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 people with a visible six-pack is 10-12% for men and 16-20% for women.
That's why we've come up with these simple and easy ways to help you lose body fat and gain a six-pack.
1. Drink more water
It's no secret. We burn more calories by increasing our metabolism. Those who exercise more have a faster metabolism, which means they burn calories even at rest. However, drinking water can help you burn extra calories to reveal your six-pack. A study in The Journal of Clinical Endocrinology and Metabolism found that drinking 500 ml of cold water can increase your metabolism by up to 30%.
2. Get 7 hours of sleep
We all know that sleep is essential for a healthy lifestyle, but did you know that a lack of sleep can make you gain weight? According to a 2018 study , those who sleep less than seven hours a night have a higher average body mass index and a higher tendency toward obesity than those who sleep more. Additionally, lack of sleep negatively affects ghrelin, leptin, and insulin, which are necessary for regulating hunger and storing fat in the body.
3. Exercise regularly
It sounds obvious, but exercise is essential when working on a six-pack. It reduces your body fat percentage and helps increase your metabolism. Research has shown that aerobic exercise and resistance training can help reduce body fat. However, aerobic exercise burns more calories during a workout than afterward, while anaerobic activities are better for building muscle.
4. Eat a balanced diet
Regularly eating fresh fruits, vegetables, and lean protein is a great way to improve your health. In fact, a 2020 study found that women who regularly ate fruits and vegetables lost weight and reduced their body fat. Similarly, protein consumption 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 sauna clothes that trap heat
Extreme heat causes our bodies to react in several ways that can actually help us achieve a six-pack. Norepinephrine is a hormone released during heat stress, which increases alertness, muscle activity, and heart rate. When you exercise in hot weather, your body also releases an increased amount of a protein called Heat Shock Protein (HSP). It promotes muscle recovery and growth by shuttling amino acids to the muscles. However, if you don't have access to a hot gym, sauna wear can trap heat to help you build a six-pack. Check out our collection of top-rated sauna wear here to start your six-pack today!