If you’re dreaming of rocking those head-turning abs in 90 days, all it takes is the right mix of exercise and diet to help your body burn fat and reveal the sculpted look you’re going for. It might seem challenging, but with some simple strategies, you can get there without overwhelming yourself.
### Track Your Progress
Start by keeping an eye on your progress. Using tools like a Fitbit or a calorie-tracking app like MyFitnessPal can be super helpful. The main goal is to maintain a calorie deficit—burning more calories than you consume. The greater the deficit, the faster you’ll see results.
### Fix Your Diet First
Diet plays a massive role in achieving your dream abs. Even if you’re crushing your workouts, overeating or eating the wrong foods can sabotage your goals. Focus on a diet that gives you enough energy to function but still keeps you in a calorie deficit.
A good rule of thumb is to eat more protein and healthy fats while keeping carbs on the lower side. For example, try aiming for 60% protein, 30% carbs, and 10% fat. Diets like Atkins or Keto are options too, as they limit your carb intake, forcing the body to burn fat for energy. Find one that fits your lifestyle and goals.
### Make Cardio a Priority
Cardio is a game-changer when it comes to revealing those abs. Once your body fat drops below 10%, your ab muscles will start to show. While a proper diet and consistent workouts are essential, cardio speeds things up.
You’ll want to aim to burn at least 500 calories a day through cardio. High-intensity options like a quick 20-minute run can burn about 300 calories, but a slower, steady 45-minute session could get you to 500 calories. Running on a treadmill is one of the quickest ways to shed fat, but feel free to choose a cardio routine you enjoy and can stick with.
### Add Resistance Training to Build Muscle
To truly sculpt your body while burning fat, it’s important to include resistance training. Building muscle helps your body use its fat reserves as energy, speeding up fat loss overall. Focus on compound movements that target multiple muscle groups at once. Here’s what to include in your routine:
– **Incline Dumbbell Press**: This works your upper chest, shoulders, and triceps. Do 3 sets of 10-15 reps, 1-2 times a week.
– **Dumbbell Row**: Strengthen your back, biceps, triceps, and core. Use a heavy enough weight and aim for 3 sets of 10-15 reps.
– **Standing Shoulder Push Press**: Perfect for building strong shoulders, chest, and triceps. Shoot for 3-5 sets of 10-15 reps with as much weight as you can handle while maintaining proper form.
– **Deadlift**: A full-body movement that targets your core, back, legs, and more. Start light, master the form, and gradually increase your weight. Try 3 sets of 10-15 reps at about 60-80% of your max weight.
– **Squat**: This leg and core exercise also helps work your abs without directly targeting them. Do 3-4 sets of 8-10 heavy-weight reps.
### Target Your Abs Specifically
Even with a clean diet and a fat-burning workout routine, your abs need direct attention to really stand out. Focus on exercises that build strength and add definition to your abdominal muscles as you lose the fat covering them.
Here are some effective moves to include in your workouts:
– **Crunches**: Use a resistance weight so you’re maxing out at 15 reps. This will target your upper abs and make them pop.
– **Knee Raises**: Build up your lower abs with 3 sets of 15 reps, three times a week. This exercise is key for completing that full 6– or 8-pack look.
– **Leg Raises**: Want that defined V-shape? Straight leg raises will get you there. They’re tough, but worth it. Aim for 3 sets of 15 reps weekly.
By sticking to this routine, you’ll have a clear path to achieve those enviable abs. The key is setting your goal, pushing yourself, and committing to the process. This transformation is yours for the taking—go make it happen!