Getting the rock hard abs; Everything you need to know

For a long time coming, society has viewed abs(or packs) as signs of fitness, strength and sexiness (for girls 😁).
I've seen guys so obsessed with getting abs,that they changed their diets,spent lunch money on the gym,and even downloaded apps and videos.
I used to be one of those guys.
So what changed? Me!!.
You want rock hard abs?,keep reading.

To effectively buid your abs,a good understanding of what abs are is more than necessary.
According to Wikipedia,
"The abdominis muscle, also known as the "abdominal muscle" or "abs", is a paired muscle running vertically on each side of the anterior wall of the human abdomen, as well as that of some other mammals. There are two parallel muscles, separated by a midline band of connective tissue called the linea alba."
Big words, they've talked the talk,so how do I walk the walk,or should I say,work the work.

I'mma make this as simple as it is.
1.Food🍉🥕🥬🥩🍗🦞
 Your abs are muscles,eat foods that aid the development of muscles,you need to increase your protein intake.Plus, a study found that a high-protein diet helped preserve both metabolism and muscle mass during weight loss. That's exactly what we want.

Meat, poultry, eggs, seafood, dairy products, legumes, nuts and seeds are just a few examples of healthy, high-protein foods that you can add to your diet.

2. Cardio🏃🏋️⛹️🤾🚴🚴🏊
Cardio, it's also called aerobic exercise, it's simply any form of workout that increases your heart rate.

Regularly incorporating cardio into your routine can help you burn extra fat and speed your way to a set of six-pack abs.

Try to get in at least 20–40 minutes of moderate to vigorous activity per day, or between 150–300 minutes per week (3Trusted Source).

Activities like running, walking, biking, swimming or simply engaging in your favorite sports are just a few easy ways to fit cardio into your day.

3. Exercise Your Abdominal Muscles🏋️🧗
The rectus abdominis is the long muscle that extends vertically along the length of your abdomen.

Although most well-known as the muscle that creates the appearance of the six-pack, it’s also necessary for breathing, coughing and bowel movements.
Other abdominal muscles include the internal and external obliques and the transverse abdominis.
Exercising these muscles is key to increasing muscle mass and achieving six-pack abs.
Be sure to pair your abdominal exercises with a healthy diet and regular cardio to boost fat burning and maximize results.
Abdominal crunches, bridges and planks are a few of the most popular exercises that can help strengthen your abdominal muscles and create the appearance of six-pack abs.

4. Try High-Intensity Interval Training
High-intensity interval training, or HIIT, is a form of exercise that involves alternating between intense bursts of activity and short recovery periods. HIIT keeps your heart rate up and increases fat burning.

Adding HIIT into your routine can boost weight loss and make it even easier to get six-pack abs.
One of the simplest ways to try HIIT at home is to switch between walking and sprinting for 20–30 seconds at a time.

You can also try alternating between high-intensity exercises like jumping jacks, mountain climbers and burpees with a short break in between.

5. Stay Hydrated
Water is absolutely crucial to just about every aspect of health. It plays a role in everything from waste removal to temperature regulation.

Staying well-hydrated may also help bump up your metabolism, burn extra belly fat and make it easier to get a set of six-pack abs.

Water requirements can vary based on a variety of factors, including age, body weight and activity level.

However, most research recommends drinking around 1–2 liters (34–68 ounces) of water per day to stay well-hydrated.

6. Stop Eating Processed Food🥐🥖🥯🥞🍔🍟🥨🍕🌯🌮🥙🥘🍝❌❌❌❌❌
Heavily processed foods like chips, cookies, crackers and convenience foods are typically high in calories, carbs, fat and sodium.

Not only that, these foods are typically low in key nutrients such as fiber, protein, vitamins and minerals.

Nixing these unhealthy junk foods from your diet and swapping them for whole foods can increase weight loss, reduce belly fat and help you achieve a set of six-pack abs.

This is because it takes more energy to digest whole foods rich in protein and fiber, which can burn more calories and keep your metabolism up.

Fruits, vegetables, whole grains and legumes are all nutritious alternatives to prepackaged convenience items like frozen meals, baked goods and salty snacks.
Now that's hard🙄

7. Cut Back on Refined Carbs
Cutting back on your consumption of refined carbohydrates can help you lose extra fat and gain six-pack abs.
Refined carbs lose most of their vitamins, minerals and fiber during processing, resulting in a final product that is low in nutritional value.
Eating lots of refined carbs can cause spikes and crashes in blood sugar levels, which can lead to increased hunger and food intake
Eating plenty of whole grains, on the other hand, has been linked to a reduced waist circumference and lower body weight
In fact, one study found that people who ate a high amount of refined grains tended to have a higher amount of belly fat compared to those who ate more whole grains
Swap out refined carbs from foods like pastries, pastas and processed foods and instead enjoy whole grains such as brown rice, barley, bulgur and couscous to help support satiety and burn belly fat.

8. Fill up on Fiber🍉🍎🍓🥕🍞🥜
Adding more high-fiber foods into your diet is one of the simplest methods for increasing weight loss and achieving six-pack abs.
Soluble fiber moves through the gastrointestinal tract undigested and can help slow the emptying of the stomach to make you feel fuller for longer.
In fact, one review found that increasing fiber intake by 14 grams per day was linked to a 10% decrease in calorie intake and 4.2 pounds (1.9 kg) of weight loss.
Research shows that getting enough fiber in your diet may also prevent weight gain and fat accumulation.
One study showed that for each 10-gram increase of soluble fiber taken daily, participants lost 3.7% of belly fat over five years without making any other modifications in terms of diet or exercise.
Fruits, vegetables, whole grains, nuts and seeds are just a few healthy, high-fiber foods that you can add to your diet to help burn belly fat.