How To Get A WashBoard Stomach – Scientifically Proven!
We all want to take shortcuts to get to our goal faster because they make things easier.
If your goal is to get more money than you probably want a shortcut to get you there quicker.
Or if your goal is to get a shredded physique then you want to take any shortcut possible to achieve that dream physique faster.
But if everything was so easy to get because of shortcuts than everyone would be walking around with shredded abs and lots of cash.
You probably came across this article because you want a washboard stomach.
Well we are going to tell you exactly how you can achieve a washboard stomach.
Continue reading below:
How To Get A Washboard Stomach.
If your goal is to get a shredded core than the bottom line is you have lose weight and burn fat.
You’ve probably heard this so many times that this is nothing new but let us explain the process to you.
Sure it may sound easier said than done but that is the only way you can achieve a washboard stomach.
You have to understand that in order to burn fat and lose weight you must look at your calories in vs your calories out.
The most correlated item to weight change is your total daily calorie expenditure.
(If you don’t want to look at the calculation aspect of it skip to the subheading “Catabolism During A Weight Loss Diet“).
In order to calculate your total daily calorie expenditure you have to look at a few things about yourself.
Such as your height, weight, and your age.
You must find your Basal Metabolic Rate first in order to calculate your Total Daily Energy Expenditure.
To find your BMR use the following equations:
FOR Women BMR =
655 + (9.6 X weight in kg) + (1.8 x height in cm) – (4.7 x age in yrs)
FOR Men BMR =
66 + (13.7 X weight in kg) + (5 x height in cm) – (6.8 x age in yrs)
Once you have calculated you BMR you need to look at the activity factor table below and determine which section you fall under:
Activity Factor Table
Amount of Exercise/Activity
Little or no Exercise/ desk job
TDEE = 1.2 x BMR
Light exercise/ sports 1 – 3 days/ week
TDEE = 1.375 x BMR
Moderate Exercise, sports 3 – 5 days/ week
TDEE = 1.55 x BMR
Heavy Exercise/ sports 6 – 7 days/ week
TDEE = 1.725 x BMR
Very heavy exercise/ physical job/ training 2 x/ day
TDEE = 1.9 x BMR
Then once you have found your activity factor level number you can simply plug that number into the TDEE equation along with you BMR seen below:
TDEE = BMR x Activity Factor
An interesting point to know is that the average caloric intake for a man to maintain weight they must eat between 2700 – 2900 calories a day.
While a woman needs to eat between 2000-2100 calories a day to maintain weight.
To lose weight the average man has to eat between 2200-2700 and the average woman needs to eat between 1400-1800 calories a day.
Catabolism During A Weight Loss Diet.
Aside from all of the calculating and number equations the simplest way to get a washboard stomach is to EAT LESS and MOVE MORE.
If you eat fewer calories than you burn off than you will lose weight.
The only way to do this is by going on a diet or making sure you aren’t eating high calorie foods day in day out.
If you pair your diet with resistance training or calisthenics training you will be able to prevent muscle loss in the process.
Yes eating fewer calories than you are burning off can put you at risk of catabolism; which is when your body resorts to using muscle as energy instead of body fat.
To prevent this, you have to be eating protein rich sources of food and maintain a well formed workout routine.
This way your body will be pushed to use body fat as an energy source rather than your hard earned muscle.
An important tip to remember is that your fat is the most abundant and potent energy source for your body to use.
Your body will target fat but not in specific regions when using it as energy.
So losing weight cannot be targeted to specific regions on the body such as your stomach.
By reducing your overall body fat on your body you will brings down certain regions with more body fat faster than others.
Another important point to remember is that resistance training promotes hormones and cell proliferation that both aid in preserving muscle mass while in a catabolic state.
Intermittent Fasting Diet.
This form of diet makes you fast for as long as 16 hours at a time in order to burn body fat.
For some this can be very hard especially if you are custom to eating 3 large meals throughout the day.
A 16 hour fast can cause hormones such as glucagon and epinephrine to be released into the blood stream to increase blood glucose levels which are very important in breaking down fat.
After waiting 16 hours you are able to consume food but nutrient rich food that is high in protein and carbs to make up for the fasted hours.
If you combined a intermittent fasting diet along with resistance training than you will turn your body into a fat burning furnace.
But keep in mind that this diet will only work if you are burning more calories off than you are consuming.
The purpose of intermittent fasting it to shorten the amount of time you have to eat throughout the day to ensure you are eating less calories than you are burning off.
The tools are at your disposal when it comes to burning fat, you just have to chose the right one that suites you.
At the end of the day none of these tools will work unless you are burning more calories off than you are eating.
Resistance training can be very effective at preserving muscle mass while on a diet as well as increase the amount of calories burned throughout the day.
Choosing the right foods that are rich with nutrients and low in calories is a better choice when watching how many calories you consume.
Intermittent fasting is a effective diet as helping you burn fat because it only allows you to consume food within a certain time frame of the day.
Try out any one of these methods and let us know how it worked for you in the comment section below: