Learn how to get ripped abs fast by eating only once a day.
You need to eat to build muscles. That’s true. Some people use a few months eating more calories than maintenance (calorie surplus) to make sure the effort they are putting into the gym is translated into getting bigger and stronger. It is a process known as bulking.
However, when it comes to building your abs, it can get a bit tricky. On the one hand, you need to properly fuel your body for your core muscles to grow when you are doing ab workouts, but on the other hand, you want to lose body fat percentage to lean down your figure and show off the abs.
So how can you do that? According to Max Posternak, you can obtain that desired look with OMAD, or one-meal-a-day approach.
Max Posternak is the founder of Gravity Transformation, a website focused on giving tips and training guidance for people looking to improve their fitness and lose weight. His YouTube channel has over 5 million subscribers.
He shared a video explaining how to get ripped abs fast by eating only once a day. Check it out.
How To Get Ripped Abs Fast By Eating Only Once A Day
Although it is common that some people still believe that you need to be eating constantly, up to 6 meals a day, to keep your metabolism active and burn fat, that is simply not exclusive. “You can eat just one meal a day and burn even more fat,” Posternak says.
So how to get ripped abs fast by eating only once a day? He knows that through scientific studies and from his own experience – he’s been doing the one-meal-a-day diet for more than a year when he published this video.
The one-meal-a-day diet is also referred to, sometimes, as the 23:1 where you fast for 23 hours and eat for one hour.
Bottom line, eating one meal a day might help you consume less calories as you can consume only so much of calories in one sitting. This, in the end, is a great ally in maintaining a calorie deficit which is necessary for weight loss.
According to Posternak, you should aim to cut by 25% of your maintenance calorie to get ripped abs fast. And it is much easier to do that while eating once a day compared to eating multiple times throughout the day.
It is best not to jump straight to one meal a day. Slowly decrease the number of meals you have for a few weeks. Decrease from 3 to 2 and eventually you will get to one meal a day without feeling like it was a big nutrition change or challenge for your body.
Also, you need to prioritise which calories you consume before you feel full. Posternak’s hierarchy advice is the following:
That is the best way to prioritise your meals when it comes to fat loss, he says.
To burn fat, you need to create a calorie deficit by burning more calories than you consume. Here are some strategies that can help you burn fat:
- Exercise regularly: Cardiovascular exercise, such as running, cycling, or swimming, can help you burn calories and increase your metabolism. Aim for at least 30 minutes of moderate-intensity exercise most days of the week.
- Add strength training: Building muscle can help you burn more calories at rest, as muscle tissue requires more energy to maintain than fat tissue. Incorporate strength training exercises, such as weight lifting or bodyweight exercises, into your routine.
- Increase physical activity: Look for ways to increase your overall physical activity throughout the day, such as taking the stairs instead of the elevator, parking farther away from your destination, or taking a walk during your lunch break.
- Eat a balanced, low-calorie diet: Focus on whole, unprocessed foods like fruits, vegetables, lean proteins, and whole grains. Avoid sugary, high-fat, and processed foods.
- Drink plenty of water: Staying hydrated can help you feel fuller and prevent overeating.
- Get enough sleep: Lack of sleep can disrupt hormones that regulate appetite and metabolism, leading to weight gain. Aim for 7-8 hours of sleep per night.
Remember that sustainable fat loss takes time and effort. Focus on making healthy lifestyle changes that you can stick to long-term rather than quick-fix solutions.
Some of the benefits of intermittent fasting include:
Weight loss: Intermittent fasting can help individuals lose weight by reducing the number of calories they consume. By limiting the hours during which you can eat, you naturally consume fewer calories.
Improved insulin sensitivity: IF can help improve insulin sensitivity, which is important for maintaining healthy blood sugar levels.
Reduced inflammation: Studies suggest that IF may help reduce inflammation in the body, which is linked to a number of chronic health conditions.
Improved heart health: Some studies have found that IF may help reduce the risk of heart disease by lowering blood pressure, improving cholesterol levels, and reducing oxidative stress.
Increased longevity: Some animal studies suggest that intermittent fasting may help increase lifespan, although more research is needed in humans to confirm this.
- Abs exercises: Szabolcs Toth / Unsplash