Chicken is one of the best sources of protein for muscle growth, so it is a good food for your abs. For example, chicken breast contains 9 grams of protein per ounce, so it it's a great food to help you meet your daily protein requirements. Other lean sources of protein include fish, egg whites, and dairy.
Muscle Development: To build muscle, including abdominal muscles, protein is essential. It helps repair and grow muscle tissue after workouts. Without adequate protein, it would be challenging to develop well-defined abs.
Glutamine helps your body store carbs as muscle glycogen. It also aids muscle recovery and prevents muscle tissue from catabolism. It is also helpful in boosting lean muscle retention. This makes glutamine the best supplement for six abs.
Lean meats - Beef, lamb, veal, pork, kangaroo, lean (lower salt) sausages. Poultry - Chicken, turkey, duck, emu, goose, bush birds. Fish and seafood - Fish, prawns, crab, lobster, mussels, oysters, scallops, clams. Eggs - Chicken eggs, duck eggs.
For novice and intermediate fitness enthusiasts, training your abs at least three times per week will do the trick. Implement targeted ab moves such as crunches, sit-ups, planks, ab-wheel rollouts, mountain climbers, etc., into your routine.
Beyond protein shakes for abs, look towards food like poultry, lean meats, including beer and lamb, and fatty fish filled with omega-3 fatty acids. Adding more low-dairy products, eggs, beans, seeds, and nuts can also help get in more protein. Whey protein supplements could also help increase our protein.
First and foremost, Eggs contain Choline, this nutrient can help increase your metabolism and also help prevent you from storing fat in your abdominal region. Eggs are also very filling and can help prevent you from over-eating.
Aerobic exercise includes any activity that raises your heart rate such as walking, dancing, running or swimming. This can also include doing housework, gardening and playing with your children. Other types of exercise such as strength training, Pilates and yoga can also help you lose belly fat.
Quality Protein
Many people fail to realise the importance of protein when trying to develop lean muscle and consequently great abs. Your muscles can utilise between 0.8- 2 grams of protein per kilogram of bodyweight per day. So, a 70kg man should aim for 56 - 140 grams of protein per day.
So, killer abs boil down to diet, cardiovascular exercise and resistance training. If you do all three at the same time, you can get some progress in about six weeks. You might not end up with a 6-pack, but at least you won't be carrying around the ENTIRE keg.
So, the short answer is yes: You can train abs in some way, shape or form every single day — assuming you're healthy and injury-free. However, according to most fitness trainers, it's not the best idea to isolate your abs every day.
incorporate core-strengthening exercises
Doing exercises that strengthen your core is key for getting defined abs. These workouts focus on the muscles around your midsection, making them stronger and more visible. Simple moves like planks, twists, and leg raises can do wonders.
1- Whey Protein and Casein for six pack abs
It also helps in increasing muscle mass. It is great for reducing cortisol and curbing cravings. This food is a source of calories which helps in burning more calories. Casein is a slow-digesting protein that helps build abs.
Depending on your fitness level and body fat level, it may be possible for you to get a six-pack in 3 months with an abs workout routine that is body weight only.
For a cutting diet aimed at muscle retention and fat loss he suggests: Lean proteins: Chicken breast, turkey, fish, tofu. Complex carbs: potatoes, quinoa, oats—these are high in fiber and keep you full while on a low-calorie diet. (For example, new potatoes are one of the most satiating foods.)
"If one is starting with an average body fat percentage and adheres to a disciplined diet and exercise plan, it might take anywhere from 3 to 6 months to start seeing noticeable changes in abdominal definition," says Gontang.
Intense exercise.
If you exercise a lot, especially by lifting weights, you might see bulging veins in your hands or arms. This is because exercise increases your blood flow and builds muscle. As your muscles get bigger, your superficial veins become more visible under your skin.