Can Running Help You Have "Chocolate Bars"?
Running is the most popular form of cardio training, and its benefits are many, but can it also help you get that coveted abs?
Sculpting the abs, or more specifically "chocolate bars" is a goal many of us would like to achieve. But while abs, crunches, and planks can help build your core muscles, it's important to lose the fat on top of those muscles so you can really see it.
So can running help? Basically, yes, it is possible! Running is a good cardiovascular exercise and can help burn fat, but diet and muscle building are also factors in the abs equation. One thing to note here: getting "chocolate bars" takes time. It takes patience, persistence, and dedication, so don't give up if your abs aren't out after two weeks. You will get there eventually.
Make running more difficult
It's not just long, boring runs that can help you get abs. There are a few tips and tricks you can apply to make your running more effective and help you get the abs you really want. Turning running into a high-intensity interval workout is a great way to burn body fat in a shorter amount of time, but also work harder on your abdominal muscles.
Try running for 20 minutes, and instead of running at a steady pace for those 20 minutes, mix a brisk run with a brisk walk. Run as hard as you can for 30 seconds, then walk at a good pace for 30 seconds. Repeat this for 20 minutes. If you are a beginner, lower the bar a bit; Instead, speed up for 20 seconds, then walk slowly for 40 seconds to catch your breath.
Another great way to make running more strenuous is to add an incline. If you're on a treadmill, it's easy to do, and over the course of 30 minutes, you can steadily increase your incline. The TECHNOGYM MyRun Treadmill, the designed and compact home treadmill, features a variable incline from 0% to 12%: you'll always have the strength you need to achieve your goals.
MyRun combines an endless number of possibilities and features in your home so you can train when you want, how you want. MyRun is easy to use and connected to your tablet. Discover customized training programs and real-time race tracking to help you reach your goals and measure your progress. Enjoy virtual reality functionality, escape with racing simulation on world roads and tracks... Freedom is yours with MyRun. Let your coach guide you to achieve your goals, whether you want to lose a little weight, improve your figure, improve your performance, or prepare for intense competition.
If you have a hill nearby, do some hard acceleration to break up your run. Start by making five accelerations; Run as fast as you can, using your arms to propel yourself up the hill. Then go back down and start over. If you're feeling particularly strong, add some resistance to your ride, as this not only burns more calories but also forces your muscles to work harder, including your core muscles. A jacket with weights is a good option, or you can run with a heavy backpack or even with ankle and wrist weights.
muscle development
So running burns fat, but in order for the heart muscle to grow, it is important to train it. There are a number of movements that can work the abdominal muscles to hit each muscle. Also, be sure to include large compound movements in your training program: squats (bends), lunges, benches, and deadlifts. Although these exercises do not directly work the abdominal muscles, your core should remain engaged throughout the movement. Trunk weakness makes these movements more difficult.
Adapt your diet
There is a lot of truth in the old saying "stomach muscles are made in the kitchen". You can do all the running in the world, but if you eat a lot of calories, especially harmful and non-nutritive calories, you will have a hard time getting rid of the fat that covers your abdominal muscles.
Choosing the right foods and balancing them properly between meals is a great way to lose fat. It is always important not to deprive your body of food: remember that we need it for energy to exercise and build muscle.
Protein is an essential macronutrient, and it's important that you get enough of it because it not only helps build abdominal muscles, but also helps burn the fat on top of it. In addition, protein promotes feelings of fullness, and can prevent you from snacking.
Aim for between 1 and 1.5 grams of protein per kilogram of body weight. So, if you weigh 70 kg, you will need about 70-105 g of protein per day. Healthy foods rich in protein include lean meats, such as chicken and turkey, eggs, fish, tofu, beans, lentils, and dairy products such as cheese and Greek yogurt, butter and milk.